Why Vitamin D Matters
Vitamin D is often called the “sunshine vitamin” because our skin makes it when exposed to direct sunlight. In the UK this works well between late March and September, but during autumn and winter, our bodies need a helping hand. Adequate levels of vitamin D:
- Support bone health by helping the body absorb calcium
- Keep muscles strong and reduce aches and weakness
- Strengthen the immune system to fight infections such as colds and flu
- Support mental health by lowering the risk of seasonal affective disorder (SAD)
Food Sources That Help
Food alone can’t provide all the vitamin D you need, but it can give you a useful boost. Good sources include:
- Oily fish such as salmon, sardines, and mackerel
- Red meat, liver, and egg yolks
- Fortified foods like cereals, plant-based milks, and spreads
Supplements: What the NHS Recommends
The NHS advises that everyone in the UK should consider taking a daily vitamin D supplement of 10 micrograms between October and March.
- People who spend little time outdoors, wear clothing that covers most of the skin, or have darker skin tones are advised to take supplements year-round.
- Supplements are inexpensive, widely available, and usually sold as vitamin D3, the most effective form.
Simple Lifestyle Tips
- Take advantage of daylight by spending time outdoors when possible
- Include oily fish and fortified foods in weekly meals
- Use a daily vitamin D supplement between October and March
- Look out for signs of deficiency such as low energy, poor immunity, or mood changes
Vitamin D may be small but it’s mighty. In the UK, it needs extra attention during the colder months. By combining outdoor time with smart food choices and supplements, you can protect your bones, boost your immune system, and support your overall wellbeing from October to March and beyond.
