How to Boost Your Vitamin D Levels During the Dark British Winter

As the clocks go back and the days grow shorter, those of us living in the British Isles face more than just frosty mornings and early sunsets, we also face a natural dip in our vitamin D levels. 

Known as the “sunshine vitamin,” vitamin D is vital for maintaining healthy bones, supporting the immune system, and keeping our mood in balance.

But with less sunlight reaching our skin during the winter months, it’s all too easy to fall short.

So, how can we keep our levels topped up when the British winter is at its gloomiest? Here are some simple, practical ways to make sure you’re getting enough vitamin D, no matter how grey the sky looks.

1. Make the Most of Natural Daylight

Even in the depths of winter, getting outside during daylight hours can help your body produce vitamin D. Aim for a daily walk around midday when the sun is at its highest, even if it’s cloudy. The UV rays that trigger vitamin D production can still reach you through overcast skies.

A brisk 15–30 minute walk with your face and hands exposed (without suncream for that short period) can make a real difference, and the fresh air does wonders for your mental health, too.

2. Add Vitamin D-Rich Foods to Your Diet

While food alone may not provide all the vitamin D you need, it can still help to boost your intake. Try including more of the following foods in your winter meals:

Oily fish such as salmon, sardines, and mackerel

Egg yolks

Red meat and liver

Fortified foods, including breakfast cereals, plant-based milks, and some dairy products

A comforting fish pie, scrambled eggs for brunch, or a warming beef stew are all hearty ways to support your vitamin D intake through food.

3. Consider a Daily Supplement

In the UK, the NHS recommends that everyone should consider taking a daily vitamin D supplement from October to March, when sunlight levels aren’t strong enough to produce adequate amounts naturally.

Adults and children over one year are advised to take 10 micrograms (400 IU) per day. Supplements are inexpensive and widely available from pharmacies, supermarkets, and online — and many are suitable for vegans and vegetarians.

If you have darker skin or cover most of your body for cultural or religious reasons, you may need to take a supplement year-round. Always check with your doctor or pharmacist if you’re unsure which dosage is right for you.

4. Try Fortified Alternatives

If you’re vegan or lactose-intolerant, look for foods fortified with vitamin D2 or D3 (often derived from lichen rather than animal sources). Many oat, soy, and almond milks now come fortified — a simple switch that can make a big difference.

You can also find fortified spreads, breakfast cereals, and orange juice in most UK supermarkets. Check the labels to ensure you’re choosing products that specify vitamin D fortification.

5. Be Aware of the Signs of Low Vitamin D

Common symptoms of deficiency include:

Persistent tiredness or fatigue

Muscle weakness

Low mood or depression (SAD)

Frequent colds or infections

Bone or joint pain

If you recognise these signs, it may be worth asking your GP for a simple blood test to check your levels.

6. Don’t Overdo It

While supplements are useful, taking too much vitamin D can cause harm, leading to high calcium levels in the blood, nausea, or kidney problems. Stick to the recommended dose unless advised otherwise by a healthcare professional.

A Winter Wellness Reminder

Living in a northern country like the UK means we can’t always rely on the sun to meet our vitamin D needs, but with a little planning, it’s easy to stay healthy all year round. Eat well, get outside when you can, and consider a supplement during the darker months.

A little “sunshine vitamin” goes a long way to keeping your bones strong, your immunity resilient, and your mood bright, even when the weather isn’t.

An Expert's Guide to How You Can Beat SAD this Winter

With seasons changing and the available light fading, SAD returns and seems to be affecting the UK worse than ever with cold weather looming, unemployment rates increasing and money worries worsening. 

Expert reveals how a longevity-focused diet can help beat Seasonal Affective Disorder (SAD). 

“You are what you eat,” the old saying goes and when it comes to ageing, there’s a lot of truth to that saying.

Nutrition provides the raw materials and energy your body needs to regenerate cells, balance hormones, and fight off damage. 

As we age, our cells become less efficient at repairing themselves, so what we eat becomes even more important, especially during the darker months, when our mood and energy naturally dip.

A nutrient-dense diet supplies antioxidants to combat oxidative stress, protein to maintain muscle, and a wide spectrum of vitamins and minerals that support everything from bone strength to cognitive function. 

Longevity health experts Charava, explain how these same nutrients can also play a key role in stabilising mood and energy levels, both of which are affected by SAD, a form of depression that tends to appear during autumn and winter. 

What, exactly, does a longevity-friendly diet look like?

Research consistently points to diets rich in whole foods, especially vegetables, fruits, nuts, legumes, whole grains, and fish, as being linked to longer, healthier lives.

One of the best studied is the Mediterranean diet, common in parts of Italy, Greece, and Spain. It emphasises olive oil, fish, plenty of greens, and moderate wine with meals. 

Studies show eople who follow this pattern closely have around a 20–25% lower risk of all-cause mortality. 

The benefits likely come from its anti-inflammatory and heart-healthy components: high in fibre and healthy fats like omega-3s, and low in refined sugars and processed meats.

These same nutrients also support mental wellbeing, too. Omega-3 fatty acids found in oily fish, for example, have been shown to help regulate mood and reduce symptoms of depression, including those linked to SAD. 

Meanwhile, foods rich in B vitamins (whole grains, legumes, leafy greens) and magnesium (nuts, seeds, avocados) can help support serotonin production and calm the nervous system.

Conversely, diets heavy in added sugars, trans fats, and ultra-processed foods can accelerate ageing and worsen mood instability. 

Excess sugar contributes to insulin resistance and type 2 diabetes, both of which age blood vessels and organs faster, while also leading to energy crashes that intensify feelings of fatigue. 

Processed foods drive chronic inflammation, often described as an “accelerator of ageing,” underpinning conditions like heart disease, dementia, and depression.

Eat foods as close to their natural form as possible

Colourful vegetables and fruits provide a pharmacy of phytonutrients, plant compounds that help cells combat stress. Think leafy greens, berries, turmeric, and green tea for antioxidant support. During the winter months, these foods can also help counteract oxidative stress caused by reduced sunlight and lower vitamin D levels. On the flip side, sugary drinks, fried items, and processed snacks are best treated as occasional speed bumps on your longevity journey.

Tips for nutrition:

Focus on whole, minimally processed foods.

Fill half your plate with colourful fruits and vegetables for a broad range of nutrients, and to boost your intake of natural mood-enhancing compounds.

Prioritise healthy fats.

Extra virgin olive oil, avocados, nuts, and omega-3-rich seeds or fish support brain and heart health, particularly beneficial during shorter days when serotonin levels dip.

Choose lean proteins.

Incorporate plant-based proteins like beans, lentils, and tofu, as well as fish or poultry. If you eat red meat, keep portions moderate and, where possible, choose grass-fed sources.

Practise mild caloric moderation.

Overeating can strain the body. Longevity experts like Dr. Valter Longo suggest approaches such as fasting-mimicking diets, which we’ll explore in the Bonus section.

Avoid late-night heavy meals.

Give your body 2–3 hours to digest before bed to support metabolic health and align with your circadian rhythm - another key player in mood regulation.

Try the Okinawan “80% rule.”

Eat until you’re 80% full, then stop. This simple habit can reduce metabolic stress and promote a longer life.

Stay hydrated.

Water is essential for every cell in the body. Aim for 6–8 glasses per day, but more if you’re active or in a warm climate. In winter, try herbal teas or warm water with lemon to stay hydrated and grounded.

Dr, Sidra Samad, Medical Consultant at Charava explains to That's Food and Drink: "Energy isn’t just about calorie intake, it begins in the gut. The microbiome regulates nutrient absorption, inflammation, and metabolic signaling, directly shaping how energised or fatigued we feel. 

"When gut flora become imbalanced, toxins build up, absorption weakens, and the body redirects energy from performance to repair, resulting in fatigue that rest alone can’t fix. Metabolic rhythm is revitalized by restoring microbial balance with probiotics, fiber-rich foods, and reducing processed food intake.

"More than just digestion, a balanced gut promotes mental clarity, mood stability, and sustained energy, transforming everyday vitality into a reflection of inner balance and long-term health."

To learn more and to place your orders please visit https://www.charava.co.uk.

Beat the Winter Blues: Foods, Vitamins and Supplements That Can Help Battle SAD

As the days grow shorter and the light fades, many people across the UK find their mood dipping along with the temperature. 

Seasonal Affective Disorder (SAD), sometimes called “winter depression”, affects thousands each year, bringing feelings of fatigue, sadness, low motivation and sleep disturbances.

The good news? Your diet can play a major role in supporting your mood and mental well-being through the darker months.

Here are some foods, vitamins and supplements that can help you fight back against SAD and keep your spirits bright this winter.

1. Vitamin D — The Sunshine Vitamin

When sunlight becomes scarce, our bodies produce less vitamin D — an essential nutrient for mental health, immunity and energy. Low levels of vitamin D are linked to depression and fatigue, both common symptoms of SAD.

Best sources:

Oily fish such as salmon, sardines and mackerel

Fortified foods like breakfast cereals, plant-based milks and margarine

Eggs and red meat

Supplement tip:

Public Health England recommends that adults consider taking a daily supplement of 10 micrograms (400 IU) of vitamin D during autumn and winter.

2. B Vitamins — Energy and Brain Boosters

B vitamins (especially B6, B9 – folate, and B12) help regulate mood and brain function. They play a crucial role in the production of serotonin and dopamine — your brain’s “feel-good” chemicals.

Best sources:

Leafy greens (spinach, kale, broccoli)

Legumes (beans, lentils, chickpeas)

Wholegrains, eggs, poultry and fish

Fortified cereals for vegans and vegetarians

Supplement tip:

If you follow a plant-based diet, consider a B-complex supplement or B12 spray, as B12 is mainly found in animal products.

3. Omega-3 Fatty Acids — Mood Stabilisers

Omega-3 fatty acids have been widely studied for their role in supporting brain health and reducing inflammation. They may help balance mood swings and improve mental clarity during the winter months.

Best sources:

Salmon, mackerel, trout, sardines and herring

Walnuts, chia seeds and flaxseeds (for plant-based omega-3s)

Supplement tip:

If you rarely eat oily fish, a fish oil or algae-based omega-3 supplement can help ensure you’re getting enough EPA and DHA — the key fatty acids linked to mental well-being.

4. Vitamin C — Stress and Immunity Support

Cold, dark months can take a toll on both mood and immunity. Vitamin C helps the body manage stress by regulating cortisol levels and keeping your immune system in top shape.

Best sources:

Citrus fruits, kiwi, and berries

Peppers, tomatoes and Brussels sprouts

A daily hit of fresh fruit or a warm mug of hot water with lemon can do wonders for both mood and immunity.

5. Magnesium — The Calm Mineral

Magnesium helps to regulate mood, ease muscle tension and improve sleep quality — all of which can help reduce SAD symptoms.

Best sources:

Nuts and seeds (especially pumpkin and sunflower seeds)

Dark chocolate (choose 70% or higher)

Wholegrains and leafy greens

Supplement tip:

A magnesium glycinate or citrate supplement can help if your diet is low in magnesium — and may support more restful sleep too.

6. Tryptophan-Rich Foods — Serotonin Support

Tryptophan is an amino acid the body uses to produce serotonin, the neurotransmitter that helps regulate mood, sleep and appetite.

Best sources:

Turkey, chicken, eggs and dairy

Soya products, nuts, seeds and oats

Pairing tryptophan-rich foods with healthy carbs (like brown rice or wholegrain bread) can help your body absorb it more effectively.

7. Stay Hydrated

It’s easy to forget water when it’s cold outside, but dehydration can make fatigue and low mood worse. Herbal teas, warm lemon water, and soups all count towards your fluid intake.

Final Thoughts on SAD

While diet and supplements can support your body and mind during the darker months, they’re not a cure-all. If you suspect you have Seasonal Affective Disorder, speak to your GP about other treatment options, such as light therapy or talking therapies.

Combining a balanced diet rich in these nutrients with regular exercise, time outdoors, and self-care can help you brighten your mood and build resilience — even when the sun refuses to shine.

Helpful UK Resources

Mind: mind.org.uk

 — support and advice for anyone experiencing depression or SAD

NHS Every Mind Matters: nhs.uk/every-mind-matters

SAD Association (SADA): sada.org.uk

 — dedicated to helping people affected by Seasonal Affective Disorder