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The importance of vitamin D

We kick off our new weekly micronutrient series with vitamin D.⁣

Learn here the importance of vitamin D, how much you should be consuming, and where you can find the best sources.⁣

The focus is often on the macronutrients, but let’s not forget the supporting cast, often playing a vital role in the protection of tissues, so we can perform at our best each day.⁣

Why is it important?

Vitamin D is unique as it is produced by sunlight exposure to the skin.

Vitamin D aids calcium and phosphate regulation in the body.

Consuming adequate vitamin D is essential for the maintenance of bone, teeth and muscle health.

Maintaining vitamin D levels may also be important to maintain immune function.

How much do I need?

Adults need 10 micrograms of vitamin D each day.

This can be achieved through adequate sunlight exposure to hands, forearms and lower legs (for short periods) from April to September (in the UK).

During winter months, sunlight doesn't contain enough UVB radiation for our skin to make vitamin D; we, therefore, rely on food and supplementation.

Food Sources

About us

INTRA Performance Group is a global consultancy with a rich heritage of providing performance nutrition services within elite sport, entertainment and business - maintaining a portfolio of Europe's top performers and organisations.

INTRA Performance Group is the leading organisation in elite football nutrition. We have worked with more than 30 different nationalities across elite football, with significant Champions League and World Cup experience, through to Championship and Division 1.

To have a remote consultation with INTRA Performance Group, and learn more about personalised performance nutrition for elite football, please get in touch with us at


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