Vitamin D is a vital nutrient for overall health and well-being, and most people are aware that it can be absorbed via sunlight.
Sunlight isn’t in abundance in Sweden during the autumn and winter months. A lot of places across the country only get a few hours a day, typically during working hours, when the majority of the population are inside at work or school.
This makes it much harder to get enough vitamin D. A deficiency can lead to several health problems in the long run, like muscle weakness and cramps, fatigue and depression. In extreme cases, it can cause rickets in children (known as engelska sjukan, English illness, in Swedish).
Where else can I get vitamin D from?
Aside from sunlight, vitamin D is primarily found in fatty fish, roe and fish liver, as well as red meat, egg yolks and liver. Around 100 grams of salmon or herring provides enough vitamin D to cover your daily intake.
Vitamin D is also added to several foods in Sweden, such as milk, yoghurt, butter, as well as their non-dairy alternatives. The nutritional label on food packaging will state how much has been added.
If you are unable to incorporate these foods into your diet, or if you spend a lot of time inside or with your skin covered, then you will probably need to turn to supplements.
How much should I take a day?
According to the Swedish Food Agency, children and most adults should consume at least 10 micrograms of vitamin D per day, rising to 20 micrograms per day for over-70s as well as people who rarely have sun on their skin.
Most people get enough vitamin D through their food, but the agency does recommend supplements for some groups.
For the following groups, it recommends taking 10 micrograms of vitamin D supplements per day (you may also see supplements measured in IE, in which case 10 micrograms is equivalent to 400 IE).
- Children under two
- People who don’t eat fish
- People who don’t eat food with added vitamin D (such as milk, butter, and non-dairy alternatives)
- People who eat neither fish nor food with added vitamin D
- People with little or no exposure to the sun
- People who are pregnant or breastfeeding
The following groups should take 20 micrograms (800IE) a day:
- Over-75s
- People with little or no exposure to the sun, who also don’t eat fish or food with added vitamin D.
If you spend time outdoors in the sun during the summer months, you don’t need to take supplements between May and August.
There are also upper limits to the amount of vitamin D you should take, so don’t be tempted to take extra if you’ve missed a few days.
Children up to the age of 11 should take no more than 50 micrograms per day, while anyone over the age of 11 should take no more than 100 micrograms per day.
Where can I buy it?
You should be able to get hold of vitamin D supplements at health stores, pharmacies and larger supermarkets. Search for D-vitamintillskott if buying online. Parents of children under two should be given liquid vitamin D drops for their child for free at their child health centre.
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