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.
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