NUTRITION · DAY 10
Vitamin D: what is it for? Vitamin D 有乜角色？
由基本功能開始
Vitamin D 有乜角色？其中一個基本工作，係幫身體吸收鈣；肌肉、神經同免疫系統嘅正常運作亦需要佢。[1] 知道一種營養素有用，同證明額外補充對每個人都有好處，係兩個唔同問題。
NHS 亦指出，Vitamin D 參與調節鈣同磷，關乎骨骼、牙齒同肌肉健康。[2] 所以，講 Vitamin D，可以先由正常身體功能理解，唔好將佢當成包醫百病嘅答案。
食物來源包括油脂較多嘅魚、蛋黃，同部分有添加 Vitamin D 嘅食品。[2] 「有添加」要睇實際標籤；唔同地方、品牌嘅奶類同植物飲品，未必有相同配方。
皮膚接觸日光可以製造 Vitamin D，但呢點唔等於要刻意曬傷或者放棄防曬。[1,2] 今日唔提供統一曬太陽時間，亦唔將英國嘅季節性建議直接套用到所有國家。
今日小任務：搵一款屋企嘅食品，睇下標籤有冇列出 Vitamin D。需唔需要補充、用幾多，要按所在地指引同個人情況；如有疑問，可問醫護或藥劑師。呢篇唔係個人劑量建議，亦唔係要求人人驗血。
Start with its basic roles
What is vitamin D for? One basic role is helping the body absorb calcium. Muscles, nerves and the immune system also need it for normal function. [1] A nutrient having a role is a different question from whether extra supplementation benefits everyone.
The NHS also describes vitamin D’s role in regulating calcium and phosphate, which matter for bones, teeth and muscles. [2] Start with those normal functions rather than treating vitamin D as a cure-all.
Food sources include oily fish, egg yolks and some foods with added vitamin D. [2] Check the actual label: fortification of dairy and plant-based drinks varies across countries and products.
Skin can make vitamin D through sunlight exposure, but this is not a reason to seek sunburn or abandon sun protection. [1,2] We are not prescribing a universal amount of time in the sun or applying UK seasonal guidance to every country.
Today’s task: check one food label at home for vitamin D. Supplement decisions and amounts should reflect local guidance and individual circumstances; ask a healthcare professional or pharmacist if unsure. This article is not an individual dosing plan or a recommendation for everyone to get a blood test.
Sources / 資料來源
Checked: 3 November 2026