According to the National Health Service, Vitamin D helps regulate the amount of calcium and phosphate in the body. These nutrients are needed to keep bones, teeth and muscles healthy.
A lack of vitamin D can lead to bone pain caused by a condition called osteomalacia in adults.
Adults need 10 micrograms of vitamin D a day, and for many people, their own body can make enough Vitamin D in the Summer, from the action of sunlight on the skin. However, for people who do not get outside much, or cover up when they do, even in the Summer, they are probably not getting enough this way. And no one’s getting enough in the Winter.
The Mayo Clinic notes that research on vitamin D includes the possibility of risk reduction for Cancer, Cognitive health, Multiple Sclerosis, and Osteoporosis.
In NutritionFacts.com, some recent research is noted in an article: “Vitamin D Supplements for Increasing Aging Muscle Strength”.
“Randomized controlled trials have found that vitamin D boosts global muscle strength, particularly in the quads, which are important for fall prevention, though vitamin D supplements have also been shown to improve balance.”
Sources of Vitamin D
Vitamin D is present in these foods: oily fish, red meat, liver, eggs and also processed foods and drinks where Vitamin D has been added (eg. some spreads, breakfast cereals, and possibly milk)
So, vegans are almost certainly not getting enough in their diet.
The simple answer to ensuring adequate levels of Vitamin D is supplementation, with either a multivitamin or a pure Vitamin D supplement containing at least 10 micrograms.
The NHS recommends that you should consider taking a daily supplement containing 10 micrograms of vitamin D throughout the year, but that you should not take more than 100 micrograms a day as it could be harmful.
The Mayo Clinic states: Many older adults don’t get regular exposure to sunlight and have trouble absorbing vitamin D, so taking a multivitamin with vitamin D will likely help improve bone health. The recommended daily amount of vitamin D is 15 micrograms for ages to 70 years, and 20 micrograms for people over 70 years. (It warns against excess supplementation, especially above 100 micrograms a day).
Note: there are two ways of measuring Vitamin D: micrograms (mcg) or International Units (IU). Conversion is: 10 mcg = 400 IU.
Link to my post on “Vitamins and Supplements”
Link to my post on “Osteoporosis”
Link to my post on “Vitamin D and Coronavirus“