Living in the UAE: do you need a vitamin D supplement?
Vitamin D, often called the "sunshine vitamin", is naturally produced by our bodies in response to sun exposure. When UV rays from the sun interact with the cholesterol in our skin cells, it triggers the production of this essential nutrient.
Despite the UAE’s sunny climate, vitamin D deficiency is very common.
Why? Factors like staying indoors during the hot summer months, the regular use of sunscreen and cultural dress codes limit direct sun exposure, making it challenging for our bodies to produce enough vitamin D naturally.
Why is vitamin D important?
Vitamin D plays a vital role in maintaining overall health.
Supports healthy bone development and strength by aiding calcium absorption.
Contributes to immune system function.
Helps prevent conditions like rickets in children, osteomalacia (softening of the bones) and osteoporosis in adults.
Vitamin D recommendations
Current international guidelines, often tailored to North American and European populations, may not be entirely suitable for Middle Eastern countries due to significant differences in geography, climate, and culture.
However, healthcare professionals generally agree on two key points:
Taking a vitamin D supplement is important.
A daily dose of 10 mcg (400 IU) is an effective starting point for most people.
General Population
A daily supplement is recommended during the winter months, particularly for those spending time in the northern hemisphere (October to March). It’s also advisable to consider supplementation during the hot summer months if most time is spent indoors.
At-Risk Groups
Individuals at higher risk should take a daily supplement year-round, including:
Pregnant and breastfeeding women
Infants and children under 4 years
People with darker skin
Those with limited sun exposure (e.g. due to cultural practices or clothing choices)
Considerations for Infants and Mothers
Formula-fed infants: If an infant is consuming more than 500ml of formula per day, no vitamin D supplementation is required as formulas are fortified with vitamin D.
Breastfed / combi-fed (<500 ml formula per day) infants: While breast milk provides some vitamin D, the amount varies depending on the mother’s vitamin D levels. To ensure both mother and baby receive adequate vitamin D, supplementation is important for both.
Pregnant and breastfeeding women: Some women may require higher doses of vitamin D, especially if they have low levels. Consulting with a healthcare provider before conception and throughout pregnancy can assess vitamin D status and determine appropriate supplementation.
Food sources of Vitamin D
Although sun exposure is the primary source of vitamin D, some foods contain small amounts of the nutrient. However, on their own, their contribution to meeting daily requirements is often insufficient. Including these foods in your diet can help boost your vitamin D levels:
Oily fish (e.g. salmon, mackerel, sardines, herring) - these fish are among the best natural sources of vitamin D. A single serving of salmon (about 100g) can provide up to 100% of your daily needs.
Tip: Opt for wild-caught fish whenever possible, as they tend to have higher vitamin D levels than farmed varieties.
Egg yolks - Eggs are a convenient and versatile source of vitamin D with the amount in the yolk varying on the hen’s diet and exposure to sunlight.
Tip: Choose free-range or pasture-raised eggs, as hens that spend more time outdoors are more likely to lay eggs with higher vitamin D content.
UV-exposed mushrooms - Certain mushrooms, such as shiitake and portobello, can produce vitamin D when exposed to UV light.
Tip: Look for mushrooms labeled "UV-exposed" or "vitamin D-enhanced" in stores. Alternatively, leave your mushrooms in direct sunlight for a few hours before eating to increase their vitamin D levels.
Fortified foods - dairy products such as yoghurts and milk, fat spreads, plant-based mylks, breakfast cereals and even orange juice are often fortified with vitamin D.
Tip: Always check the packaging or ingredients list for “fortified with vitamin D” to confirm the product contains added vitamin D.