Are you getting enough vitamin D? New online tool calculates your specific needs

VITAMIN D supplementation is being recommended by health experts to fortify your immune system against coronavirus this winter. A new online tool has been developed in response to estimate your daily vitamin D needs.


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Vitamin D is famously branded the "sunshine" vitamin because you obtain it through direct exposure to sunlight. Naturally, vitamin D deficiency is prevalent during the winter months but this year it coincides with the coronavirus outbreak. This has raised concerns amongst health experts because vitamin D supports the immune system - undermining it in any way could in principle leave you more vulnerable to the effects of COVID-19.

Health bodies are therefore urging the general public to top up their vitamin D levels in a bid to bolster the body's defences against coronavirus.

Luckily, a new online tool has been developed to help you calculate the optimal amount of vitamin D you need this winter.

The calculator, developed by vitamin supplement company, estimates roughly how much vitamin D an individual needs and which vitamin-D-rich foods should be included in their diet.

The calculations are based on:

  • Weight
  • Time spent in direct sunlight
  • Exposure of sun on skin.

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New online tool calculates how much vitamin D you need

Vitamin D intake: New online tool calculates how much vitamin D you need (Image: Getty Images)

The calculator reveals an estimate on how much IU (International Unit) of vitamin D an individual needs each day and what this equates to in relation to food.

The tool is also used to highlight just how hard it is to get sufficient levels of vitamin D from food alone, which makes supplementing, especially during the winter months, crucial for many.

For example, a 10 stone individual, who spends less than 15 minutes in strong direct sunlight on their hands only, needs approximately 3780 IU (94.5 ug) of vitamin D a day.

This equates to:

  • 3,436 hard-boiled eggs
  • 1,890 servings of pork
  • 1,575 cups of almond milk
  • 1,512 cups of orange juice
  • 663 servings of canned tuna.

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Commenting on the online tool and research, Elizabeth Stewart, Registered Associate Nutritionist for commented: “Maintaining a balanced diet is crucial for meeting your daily requirements of each of the essential nutrients.

"What this tool shows, however, is that for some of those nutrients (in this case vitamin D) it is extremely difficult to obtain sufficient levels from food alone.

"Vitamin D is essential for many functions in the body, including the maintenance of healthy bones, teeth, muscles and the immune system.

"The current government guidelines state that supplementing 10ug per day throughout the winter months (October - March) is recommended, with less exposure to direct sunlight - our main source of the vitamin.”

Taking too many vitamin D supplements can weaken the bones

Vitamin D: Taking too many vitamin D supplements can weaken the bones (Image: Getty Images)

What happens if I exceed the recommended amount of vitamin D?



"If you choose to take vitamin D supplements, 10 micrograms a day will be enough for most people," advises the health body.

As it explains, some people have medical conditions that mean they may not be able to safely take as much - if in doubt, you should consult your doctor.

The sunshine vitamin can be found in oily fish and red meat

Vitamin D diet: The sunshine vitamin can be found in oily fish and red meat (Image: Getty Images)

You can buy vitamin D supplements or vitamin drops containing vitamin D (for under 5s) at most pharmacies and supermarkets.

What foods contain vitamin D

Vitamin D is found in a small number of foods.

Sources include:

  • Red meat
  • Liver
  • Egg yolks
  • Fortified foods – such as some fat spreads and breakfast cereals.

"In the UK, cows' milk is generally not a good source of vitamin D because it is not fortified, as it is in some other countries," adds the NHS.