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The Sunshine Vitamin!

Updated: Sep 3, 2022

In the past few weeks, Pharmacy Week 2022 has featured various multi-disciplinary projects that our pharmacists are involved in! If you have not read it, do not miss it out!

Apart from being involved in projects, we as pharmacists strongly believe in the importance of sharing health information whenever possible to the public, so as to empower and enable them to take ownership of their own health and medication! Naturally, this is part of the core mission of Pharmacy Week 2022.

In the coming weeks, we have planned a series of interesting health topics to share, and we hope that you may learn something from us!


Vitamin D - The sunshine vitamin!

Vitamin D is an important micronutrient for our body. It maintains our muscle health & promotes absorption of calcium, magnesium & phosphate for strong bones and teeth. It also supports our immune system in fighting against infections.

How much Vitamin D do I need?

The daily requirement of Vitamin D is dependable on your individual age:

Children < 1 year: 10 mcg (400 IU) Children > 1 year: 15 mcg (600 IU)

Teens, adults, and pregnant/breastfeeding mums: 15 mcg (600 IU)

Adults > 70 years: 20 mcg (800 IU)

How can I achieve my daily Vitamin D requirement?

Vitamin D can be obtained easily through either natural means or supplementation!


Sunshine helps your skin produce vitamin D from cholesterol. Expose your arms & legs to sunlight for 10 to 20 minutes twice a week to obtain enough Vitamin D. Best time to do so is 10am to 3pm.

Tip: Apply a broad-spectrum sunscreen of at least SPF 30 if you are going under the sun to protect yourself from UV rays!


​Cod Liver Oil, 1 tablespoon

1,360 IU

Salmon, cooked, 85g

570 IU

​Mushrooms, white, ½ cup

366 IU

Milk*, 2% milkfat, 1 cup

120 IU

Soy, almond, or oat milks*

100-144 IU

Cereal*, 1 serving

80 IU

Egg, 1 large, with yolk

44 IU

Liver, beef, braised, 85g

42 IU

Cheese, cheddar, 28g

12 IU

*Vitamin-D fortified


Vitamin D supplements are available over-the-counter as D2 (ergocalciferol) or D3 (cholecalciferol). D3 increases our vitamin D levels more effectively than D2. Take your vitamin D supplements with a meal before absorption

Balance is key!

Your doctor can do blood tests to check your vitamin D levels. You may be at risk of Vitamin D deficiency if you fall under any of the following category:

  1. Old age

  2. Dark skin tone

  3. Little sun exposure

While Vitamin D is important, it is crucial to note that we should never over-supplement ourselves! Vitamin D toxicity is usually caused by overdose of supplements – not from food or prolonged sun exposure.

Balance is key; therefore, it is important to check with your doctor or pharmacist before starting any supplements, especially if you are on long-term medications!


Vitamin D is essential for our bone, muscle health & immunity. Besides sunlight and food, supplements are another option to get your daily dose of vitamin D.


This post is brought to you by our Silver Sponsor Watson’s Personal Care Stores Pte Ltd.


The information in this article including, but not limited to, text, graphics, tables, and other materials is solely for educational purposes. Information contained herein is not intended as a substitute for medical advice by your doctor, pharmacist, or any other healthcare professional. You should not use this information to diagnose or treat a health problem or disease – be it actual or perceived. Always seek advice from a certified healthcare provider when in doubt. Never disregard any professional advice because of information acquired from this leaflet. Under no circumstances will Watson’s Personal Care Stores Pte Ltd be liable for damage of any nature arising from the use of such information.


  1. National Institutes of Health Office of Dietary Supplements. Vitamin D (Fact Sheet for Healthcare Professionals) (accessed on 10th April 2021)

  2. National Institutes of Health Office of Dietary Supplements. Vitamin D (Fact Sheet for Consumers) (accessed on 10th April 2021)

  3. Institute of Medicine. 2011. Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC: The National Academies Press.

  4. Holick MF. Vitamin D deficiency. N Engl J Med. 2007; 357:266-81. DOI: 10.1056/NEJMra070553

  5. Pazirandeh S, et al. Overview of Vitamin D. (accessed on 22nd April 2021)


Do you like this article and wish to find out what more can be done to empower a healthier you?Our Pharmacy Week 2022 health carnival will be happening live on 24 September 2022 (Saturday). There will be an exciting lineup of health talks, fitness and cooking activities, and interactive booths! This event is FREE and suitable for all ages. Register with us to reserve a slot today!


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