16 Mins
Source:
الصحة والعلوم الشرق الأوسط
Source: الصحة والعلوم الشرق الأوسط
16 Minsالصحة والعلوم الشرق الأوسط
Source: الصحة والعلوم الشرق الأوسط
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Vitamin D helps regulate calcium and phosphate and supports healthy bones, teeth, and muscles. Most people get enough from sunlight between late March and late September. Dietary sources include oily fish such as salmon and sardines, red meat, egg yolks, and fortified foods. Everyone is advised to take 10 micrograms a day in autumn and winter. Infants need 8.5–10 micrograms a day. Children and adults at greater risk of deficiency—including people with darker skin or limited sun exposure—are advised to take supplements year-round. The maximum daily dose is 100 micrograms for adults and those aged 11–17, 50 micrograms for children aged 1–10, and 25 micrograms for infants under 12 months. Taking too much can cause hypercalcaemia and damage to the bones, kidneys, and heart.
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