Vitamin D Guidance – Scottish Government
This guidance was updated on 1st Dec to reflect the Coronavirus situation
Introduction
In Scotland, it is important that people maintain sufficient levels of vitamin D. Vitamin D has a number of important functions and is needed to support bone and muscle health.
Our main source of vitamin D is sunlight. In Scotland, we only get enough of the right kind of sunlight for our bodies to make vitamin D between April and September, mostly between 11 am and 3 pm. From October to March, we need to rely on dietary sources of vitamin D. Since vitamin D is found only in a small number of foods, it might be difficult to get enough from foods that naturally contain vitamin D and/or fortified foods alone.
Good food sources are oily fish and eggs. Other food sources include fortified foods such as breakfast cereals and spreads.
Our advice
Everyone (including children) should consider taking a daily supplement containing 10 micrograms of vitamin D, particularly during the winter months (October – March). It is specifically recommended that groups at higher risk of vitamin D deficiency take a daily supplement all year round. These groups include:
- all pregnant and breastfeeding women
- infants and children under 5 years old
- people who have low or no exposure to the sun, for example those who cover their skin for cultural reasons, are housebound, confined indoors for long periods or live in an institution
- people from minority ethnic groups with dark skin such as those of African, African-Caribbean and South Asian origin, who require more sun exposure to make as much vitamin D
The current guidance on sun exposure should be followed: 10–15 minutes of unprotected Scottish sun exposure is safe for all. Once sunscreen is correctly applied, vitamin D synthesis is blocked. Staying in the sun for prolonged periods without the protection of sunscreen increases the risk of skin cancer.
Further guidance for babies, young children and pregnant women
Babies and young children
- breastfed babies from birth to 1 year of age should be given a daily supplement containing 8.5 to 10 micrograms of vitamin D to make sure they get enough
- formula-fed babies shouldn’t be given a vitamin D supplement until they’re having less than 500ml (about a pint) of infant formula a day, as infant formula is fortified with vitamin D
- children aged 1 to 4 years old should be given a daily supplement containing 10 micrograms of vitamin D
You can buy vitamin D supplements or vitamin drops containing vitamin D (for under 5s) at most pharmacies and supermarkets. Please don’t buy more than you need.
Read advice and support for parents to follow the recommendation for infants from birth to 6 months
For further information from the Scottish Government – click here
Consulting with our youngest children toolkit
Pre-birth to Three: Positive Outcomes for Scotland’s Children and Families
Play Types Toolkit
Loose Parts Play
Curriculum for Excellence
Self Evaluation For Improvement – Your Guide 
Setting the Table
Food Matters
Bringing Generations Together
CALA E-Learning zone
