Vitamin D – the 'sunshine vitamin' – is best known for bones, but it also plays a role in our muscles.
Vitamin D and muscles
Vitamin D contributes to the maintenance of normal muscle function, to normal absorption and utilisation of calcium, and to the maintenance of normal bones. Magnesium and potassium also contribute to normal muscle function.
Muscle aches have many possible causes – from exercise to illness. If you have persistent or unexplained muscle pain or weakness, speak to your GP.
Where to find vitamin D
- Sunlight – the main source from late March to September in the UK.
- Oily fish, eggs and fortified foods.
- UV-exposed mushrooms – mushrooms contain ergosterol, which converts to vitamin D2 under UV light. Tip: placing mushrooms gill-side up in the sun can increase their vitamin D content.
- Vegan options – vitamin D3 sourced from lichen, and fortified plant-based foods.
Foods for muscle health
- Bananas – a source of potassium and magnesium.
- Leafy greens, nuts and seeds – sources of magnesium.
- Good-quality protein – fish, eggs, dairy, pulses.
UK guidance
In the UK, from late March to September most people can make enough vitamin D from sunlight on their skin. From October to March, public health guidance recommends that everyone considers a daily supplement of 10 µg (400 IU). Some groups – such as people who rarely go outdoors or who have dark skin – should consider a supplement all year round. Do not exceed 100 µg (4,000 IU) a day unless advised by a doctor.
CocoVit D+K2
Our CocoVit D+K2 liquid drops combine vitamin D3 and vitamin K2 in coconut MCT oil. Vitamin D contributes to the maintenance of normal muscle function and normal bones; vitamin K contributes to the maintenance of normal bones.
Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle.