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.

Could Vitamin D Help Slow Down the Ageing Clock?

The Latest: Telomeres, DNA, and Vitamin D

Recent high-quality research, particularly the VITAL trial, has brought fresh attention to vitamin D—most commonly known for its roles in bone health and immunity—as a potential defender against one of ageing’s most fundamental processes.

The VITAL sub-study, published in The American Journal of Clinical Nutrition, tracked over 1,000 adults (aged 50+ for men, 55+ for women) for four years. Participants who took 2,000 IU of vitamin D₃ daily experienced significantly less telomere shortening—equivalent to delaying cellular ageing by up to three years—compared with placebo. 

The key driver? Likely vitamin D’s anti-inflammatory effects, reducing telomere erosion—telomeres being protective DNA caps that shorten as cells divide and age. 

Interestingly, omega-3 supplements, commonly paired with vitamin D, did not slow telomere shortening in this study. 

Beyond Telomeres: Epigenetic Clocks and Vitamin D

Another angle comes from smaller clinical trials exploring how vitamin D influences epigenetic ageing—the biological clock measured via DNA methylation patterns.

One such trial involving overweight and obese African American adults found that 4,000 IU/day of vitamin D₃ over just 16 weeks reduced epigenetic age (as measured by the Horvath clock) by about 1.85 years, while 2,000 IU/day was linked to a 1.90-year decrease with the Hannum clock. 

Further community-based findings (such as Reddit discussions on the DO-HEALTH trial) suggest that combinations of vitamin D, omega-3 and exercise can have additive effects, slightly slowing epigenetic ageing—though these findings are preliminary. 

Caveats & Expert Opinions

As promising as these findings are, experts urge caution:

Measurement methods like quantitative PCR for telomeres may not fully account for blood cell type differences; telomere length can appear longer if certain cell types are more prevalent. 

The benefits observed are biological markers, not direct proof of improved healthspan or longevity. Longer, more diverse trials are needed. 

Supplement safety matters: While 2,000 IU/day is considered well-tolerated for most, experts remind us that more is not always better—excess vitamin D can lead to toxicity. 

So, Should You Start Taking Vitamin D?

Here’s a balanced take:

For many, 600–800 IU/day aligns with UK and US health guidelines.

If your levels are low—especially if you're outside often, older, or have limited sun exposure—a 2,000 IU/day dose under medical advice may offer additional longevity benefits.

Importantly, supplements don’t replace a healthy lifestyle. A balanced diet, regular exercise, moderate sun exposure, and smoke-free living remain the foundation of healthy ageing. 

Quick Summary

Claim What Evidence Shows

Telomere protection 2,000 IU/day slowed telomere shortening (~3 years), in VITAL trial.

Epigenetic ageing Higher doses (2–4,000 IU) showed ~2-year reductions in small trials.

Safe dosage? 2,000 IU/day appears safe; high doses risk toxicity.

Long-term health? Still unproven—more research is required.

Final Thoughts

The notion that a simple, affordable supplement like vitamin D could slow some cellular ageing processes is undeniably compelling. While these studies mark an exciting first step, the science hasn’t yet caught up to the hype: long-term health outcomes remain uncertain.

If you're considering vitamin D as part of a longevity strategy, discuss it with your GP or healthcare provider, perhaps after checking your current vitamin D status. In the meantime, keep embracing a wholesome lifestyle—because true youthful ageing is always a full-spectrum pursuit.

Vitamin D Deficiency: What It Means and How to Supplement It Through Your Diet

Vitamin D, often called the “sunshine vitamin”, plays a vital role in maintaining healthy bones, supporting the immune system, and helping the body absorb calcium. 

Yet, many people in the UK are deficient in it, especially during the autumn and winter months when sunlight is scarce. 

A lack of vitamin D can lead to issues such as fatigue, bone pain, muscle weakness, and even increased susceptibility to infections.

Why Vitamin D Deficiency Happens

In the UK, sunlight isn’t strong enough from October to March for our skin to make adequate vitamin D. 

This is especially true for people who spend most of their time indoors, wear clothing that covers most of their skin, or have darker skin (as more melanin reduces the skin's ability to produce vitamin D from sunlight).

Diet alone is unlikely to provide enough vitamin D, but it can help maintain levels, especially when supported with supplements.

Signs You Might Be Deficient

Some common signs of vitamin D deficiency include:

Frequent illnesses or infections

Tiredness or fatigue

Bone and back pain

Depression or low mood

Impaired wound healing

Muscle pain or weakness

If you’re experiencing these symptoms, it’s worth speaking to your GP or pharmacist. A simple blood test can confirm whether your vitamin D levels are low.

Foods That Are Naturally High in Vitamin D

To help boost your intake, include these foods in your diet:

Oily fish (e.g. salmon, sardines, mackerel, trout)

Cod liver oil

Egg yolks

Red meat (especially liver)

Fortified foods such as:

Breakfast cereals

Plant-based milks (soya, oat, almond, etc.)

Margarine and some dairy products

Orange juice (check the label)

Mushrooms exposed to sunlight (labelled as "UV-exposed") are also a vegan-friendly option that naturally contains vitamin D2.

Should You Take a Supplement?

Public Health England recommends that everyone over the age of 1 should consider taking a 10 microgram (400 IU) vitamin D supplement daily during the autumn and winter. People at higher risk of deficiency (e.g. those who are housebound, elderly, or have darker skin) are advised to consider supplements year-round.

Vitamin D supplements are widely available in pharmacies, supermarkets, and health food shops. You can find it as:

Vitamin D2 (ergocalciferol) – plant-based

Vitamin D3 (cholecalciferol) – usually from animal sources or vegan-friendly lichen

A Note on Safety

Avoid taking high doses of vitamin D for prolonged periods unless advised by a healthcare professional. While toxicity is rare, extremely high levels can cause health problems such as kidney damage.

In Summary

Vitamin D is essential, especially for people living in northern climates like the UK. You can top up your vitamin D through oily fish, fortified foods, and safe sun exposure when possible — but during the darker months, a daily supplement is often the most practical way to keep your levels healthy.

Have you checked your vitamin D levels recently? It might be worth adding a little sunshine to your routine — even if it's in tablet form.

Could Vitamin D Supplements Help You Live Three Years Longer? Here's What the Latest Research Says

There’s long been buzz around the health benefits of vitamin D — from supporting immune function to keeping bones strong. 

But now, recent reports suggest that taking vitamin D supplements could actually help extend your life by up to three years. 

That’s a bold claim — so what’s behind it, and should we all be reaching for the supplements?

What the Research Found

A new review of clinical studies and long-term health data has found that individuals with adequate levels of vitamin D — whether naturally or through supplementation — may have a lower risk of premature death. The researchers found a significant correlation between higher vitamin D levels and increased life expectancy, particularly in older adults.

In fact, the most eye-catching finding from the report is that regular vitamin D supplementation could potentially extend lifespan by around three years. While the exact mechanisms are still being studied, the vitamin appears to play a key role in reducing the risk of chronic diseases like heart disease, diabetes, and certain cancers — all of which impact longevity.

Why Is Vitamin D So Important?

Often referred to as the “sunshine vitamin,” vitamin D is unique in that our bodies produce it when exposed to sunlight. It helps regulate calcium and phosphate in the body — essential for healthy bones, teeth, and muscles. But research increasingly shows its influence goes beyond just skeletal health. Low vitamin D levels have been linked to:

Weakened immune response

Increased inflammation

Higher risk of respiratory illnesses

Depression and cognitive decline

As we age, our ability to synthesise vitamin D from sunlight diminishes, and modern lifestyles — more time indoors, more sunscreen use — mean deficiency is becoming more common, even in younger populations.

Should You Start Taking Supplements?

If you live in the UK, you may already be familiar with NHS guidance recommending vitamin D supplements during the autumn and winter months, when sunlight exposure is limited. The general recommendation is 10 micrograms (400 IU) per day for most people.

However, before starting any new supplement regimen, it’s best to speak with your GP or a pharmacist — especially if you have underlying health conditions or take other medications. Too much vitamin D can lead to side effects like nausea, kidney problems, or calcium build-up.

Natural Ways to Boost Vitamin D

If you're not keen on popping pills, there are other ways to boost your levels naturally:

Get outside: Aim for short periods of sun exposure (15–30 minutes) on your face and arms a few times a week, ideally between April and September in the UK.

Eat vitamin D-rich foods: Fatty fish (like salmon and mackerel), egg yolks, liver, and fortified foods (such as cereals and plant-based milks) are good dietary sources.

Check your levels: If you're concerned, a simple blood test can measure your vitamin D levels. Your GP can advise on testing and whether supplementation is necessary.

The Bottom Line

While the idea of extending your life by three years with a simple daily supplement sounds too good to be true, there’s growing evidence that maintaining healthy vitamin D levels could indeed be one of the keys to a longer, healthier life.

More research is needed to confirm the exact impact, but for now, ensuring you’re not deficient in vitamin D seems like a wise — and easy — step towards better health and longevity.

Have you had your vitamin D levels checked recently? Do you take supplements or prefer natural sources? Share your thoughts in the comments below!

Boost Your Immune System: The Best Foods and Supplements to Fight Off Flu Bugs and Colds

As the cold and flu season is here, it’s essential to strengthen your immune system to ward off pesky viruses. 

While good hygiene and adequate sleep play crucial roles in staying healthy, your diet can also be a powerful tool in preventing and fighting colds and flu. 

Here are the best foods and supplements to incorporate into your routine for optimal immunity.

Incidentally, nothing is guaranteed 100% and even though my wife and I follow these tips we came down with an infection that laid us low, which is why blogging activity has been severely curtailed, recently! Hopefully a normal service will be up and running soon.  

Immune-Boosting Foods

1. Citrus Fruits

Oranges, lemons, limes, and grapefruits are packed with vitamin C, a key nutrient that helps boost white blood cell production, which is vital for fighting infections.

2. Garlic

Garlic has powerful antimicrobial properties due to its high allicin content. It has been shown to reduce the severity and duration of colds while also enhancing the immune response.

3. Ginger

Ginger is well known for its anti-inflammatory and antioxidant properties. It can help relieve sore throats, combat nausea, and may have antiviral benefits.

4. Yoghurt

Probiotic-rich foods like yoghurt help balance gut bacteria, which play a crucial role in immune function. A healthy gut microbiome supports better resistance against infections.

5. Leafy Greens

Spinach, kale, and Swiss chard are rich in vitamins A, C, and E, along with antioxidants that support immune health and help the body fight off infections.

6. Nuts and Seeds

Almonds, sunflower seeds, and walnuts are packed with vitamin E, zinc, and healthy fats that help maintain a robust immune system.

7. Chicken Soup

There’s truth behind the old remedy—chicken soup contains amino acids and minerals that support immune function and help alleviate cold symptoms.

8. Turmeric

Curcumin, the active compound in turmeric, has strong anti-inflammatory and immune-boosting properties, making it a great addition to your diet.

Beneficial Supplements

1. Vitamin C

Vitamin C supplements can help reduce the duration and severity of colds by enhancing immune function.

2. Vitamin D

Low vitamin D levels are associated with increased susceptibility to infections. During the winter months, supplementing with vitamin D can help keep your immune system strong.

3. Zinc

Zinc is crucial for immune function and has been shown to reduce the length of colds when taken at the first sign of symptoms.

4. Elderberry

Elderberry extract is packed with antioxidants and has antiviral properties that may help prevent and shorten the duration of colds and flu.

5. Echinacea

Echinacea supplements may help boost immune function and reduce the risk of catching colds.

6. Probiotics

Probiotic supplements help maintain a healthy gut microbiome, which is essential for a strong immune response.

Final Thoughts

No single food or supplement can guarantee immunity from colds and flu, but incorporating these immune-boosting options into your daily routine can significantly improve your body’s ability to fight infections. Combine them with proper hygiene, adequate rest, and regular exercise for the best defence against seasonal illnesses. Stay healthy and flu-free this season!

Have any go-to remedies for staying healthy during flu season? Share them in the comments!

General Mills doubles vitamin D in Big G Cereals

One of the world's top cereal company delivers some good news for parents this summer, while reminding them of the wholesome goodness they grew up on with classics like Cinnamon Toast Crunch, Lucky Charms and Cheerios.

Doubling the Vitamin D content of their Big G Cereals is just another step in their continued commitment to providing affordable, accessible nutrition because we know that breakfast doesn’t have to be complicated or break the bank – and it can be as easy as a beloved bowl of cereal.

General Mills reveals that your family-favourite cereals like Cinnamon Toast Crunch and Cheerios now deliver 20% of the Daily Value of Vitamin D, twice the previous level, with the majority of Big G Cereals to follow over the coming weeks. As category leader, General Mills is the first to roll out this important nutrition upgrade across most of its Big G Cereals and is championing the effort in its new Goodness We Grow Up On campaign.

Vitamin D is absolutely vital for building and maintaining stronger bones, but is often under-consumed, with 96% of all Americans ages two years and older falling short on this key nutrient. But with the good news of an even better nutrition profile than what today's parents grew up on, they can now help close the Vitamin D gap simply with a bowl of the Big G cereals their kids already know and love.

The Big G Cereals advancement in nutrition follows approval from the U.S. FDA earlier this year to increase levels of Vitamin D fortification in ready-to-eat breakfast cereals. 

Additional household favourites such as Honey Nut Cheerios, Lucky Charms, Cocoa Puffs, Trix and Cookie Crisp will hit shelves with the Vitamin D update throughout the coming summer months, ensuring there’s something for everyone from picky kids to busy college students right through to active adults.

“General Mills Big G Cereals have long been a leader in delivering good nutrition,” said Ricardo Fernandez, the president of U.S. Morning Foods. “We're obviously very proud to be the first major company to make whole grain the first ingredient in our Big G Cereals recipes almost 20 years ago, a commitment that we stand firm on to this very day. 

"And with the newly increased Vitamin D fortification of these cereals, we’re proud to remind parents of the goodness they grew up on with Big G and how we will continue to deliver nutritious options for their families today.”

Breakfast changes lives. Research shows that nutrients missed at breakfast are usually not made up during the rest of the day, and cereal for breakfast is hard to beat when it comes to nutrient density. For Americans at breakfast, cereal is the #1 source of whole grain, fibre and several key vitamins and minerals including folate, iron, zinc, vitamin A and many B vitamins. It's not easy to find this mix of essential nutrition in other breakfast choices. 

The old adage “the more things change, the more things stay the same” is at the root of General Mills’ new Goodness We Grow Up On campaign. 

Children of the '80s & '90s grew up with Buzz the Bee, Sonny the Cuckoo Bird and Trix the Rabbit delighting and providing delicious, affordable nutrition. To that end, families will see new premium online videos, banner ads, social content and experiential elements throughout the summer, a throwback reminder of the great taste, good nutrition and joy Big G Cereals have been delivering for decades. It’s the goodness kids grew up with then, and the goodness they’re continuing to grow up on now.  

Amy Cohn who is a Registered Dietitian and senior nutrition manager at General Mills said: “Cereal is one of few foods that’s consumed across people's lifespans and a household staple that can support good nutrition to a large portion of the population.” 

She went on to say: “Doubling the Vitamin D content of our Big G Cereals is just another step in our continued commitment to providing affordable, accessible nutrition because we know that breakfast doesn’t have to be complicated or break the bank, and it can be as easy as a beloved bowl of cereal.” 

Learn more at GeneralMills.com/gstandsforgood.

General Mill breakfast cereals are also available in the UK as well as the USA, their home country.