Getting enough vitamin D in the UK during autumn and winter can be a challenge. Known as the “sunshine vitamin,” it helps regulate calcium and phosphate, keeping bones, muscles, and teeth healthy. With shorter days and long nights from October to March, most people don’t get enough natural light. The NHS recommends adults consider taking a daily supplement during these months.
Dr Asiya Maula, GP and Director of The Health Suite, explains:
“Vitamin D plays a crucial role in supporting bone health, immunity, and overall well-being. But deficiency can be subtle, and many people mistake the symptoms for stress, ageing, or seasonal tiredness. A simple blood test can show what your body may be missing.”
Signs to watch for:
- Persistent fatigue and low mood: Vitamin D is linked to serotonin production, so deficiency can subtly affect mood and focus during darker months.
- Bone pain: Severe deficiency can cause osteomalacia in adults or rickets in children. The NHS recommends supplements for children aged 1–4 and babies not drinking enough formula.
- Muscle weakness: Aches in the legs, hips, or lower back can indicate low vitamin D. Discuss persistent symptoms with a GP.
How to get enough vitamin D:
- Sunlight: Between April and September, most people get enough naturally.
- Diet: Include oily fish (salmon, sardines, mackerel), egg yolks, red meat, fortified foods (some cereals and spreads), and liver (avoid during pregnancy).
- Supplements: From October to March, a daily vitamin D supplement is recommended for adults.
“Even if you feel generally tired or achy, it’s worth checking your vitamin D levels. Small steps like a supplement and dietary changes can make a big difference to energy, mood, and bone health,” says Dr Maula.
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