Vitamin D may just be one of the most popular nutrients when it comes to winter months. Yes, it plays a key role in immunity but let’s not forget its role in bone strength, muscle function and mood!
The challenging bit is getting enough of it during winter months, due to shorter days and weaker sunlight, both affecting our body’s ability to naturally produce it. As a result, vitamin D deficiency can be common during winter, which brings us to the importance of understanding how to support its levels through diet, lifestyle and targeted supplementation.
Why Vitamin D is Harder to Get in Winter?
Vitamin D is synthesised in our skin after exposure to ultraviolet (UVB) rays from sunlight. However, in the UK during winter season between October and March, the sun’s angle is too low for effective vitamin D production, even on bright days, meaning that exposure alone is not a reliable source. This is why both dietary intake and winter supplements can come in handy during this time.
Potentials Symptoms of Vitamin D deficiency
Lack of vitamin D is not very obvious in adults, however some signs to look out for may be:
- Persistent fatigue
- Bone and Joint Pain
- Muscle aches
- Increased susceptibility to illness
- Low Mood
- Slow Wound Healing
Severe lack of vitamin D in children can cause a condition called rickets, symptoms may include:
- Deformities in joints
- Bone pain
- Muscle weakness
Current UK Vitamin D Recommendations
The NHS recommends that:
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Adults and children consider taking a daily supplement containing 10 micrograms (400 IU) of vitamin D during winter months.
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Pregnant and breastfeeding women. Along with individuals at higher risk of deficiency (such as people wearing clothes that cover most of their body when outdoors or housebound individuals) are advised to take this amount all year long.
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Food sources alone are often insufficient to meet vitamin D needs during winter, which is why supplementation is recommended for much of the population.
In some cases, higher daily dose may need and should be take under the supervision of a health practitioner, as long term high dosing can increase calcium absorption, which in rare cases may contribute to elevated blood calcium and soft tissue calcification.
It could be useful to test your 25-hydroxy vitamin D (25 OH) levels at the end of summer, early autumn, when stores are typically at their highest, to allow supplementation to be adjust before winter begins. Testing can be done through your GP or by ordering a home test kit through companies such as Medichecks, amongst others.
Dietary Sources of Vitamin D
Here’s a few foods you can start incorporating into your meals to further support vitamin D levels (remember food sources alone probably won’t cut it to achieve your winter needs):
- Oily fish such as salmon, mackerel, sardines and herring
- Egg yolks
- Liver
- Fortified foods such as some plant milks (opt for unsweetened ones) or breakfast cereals (please be aware of sugar content in these products)
Let’s make this practical, here’s a couple of ideas you can try:
- Weekend brunch with toasted sourdough bread (easier to digest), mashed avocado with lemon and chilli flakes, smoked salmon and poached eggs on top
- Potato, salmon and dill salad
- Sardines’ pate on toast (or oatcakes)
Why Vitamin D3 and K2 Are Often Used Together
Vitamin K2 activates proteins that help direct calcium into bones and teeth, rather than letting it accumulate in soft tissues, and emerging research suggests that D3 and K2 may work synergistically to support bone and cardiovascular health by improving calcium utilisation.
Therefore, choosing a product that combines both may be beneficial, especially for individuals using high doses or long-term vitamin D supplementation.
Educational resources, such as Bionutrica’s Research & Science page, can help consumers better understand formulation choices and evidence-based supplement design.
Final Thoughts
Maintaining adequate levels vitamin D levels during winter months is a key aspect to think about when it comes to our long-term health. Limited sunlight exposure in the UK most people benefit from daily supplementation, while some individuals may require personal dosing based on their blood levels and health status (remember, we are all biochemically individual).
For overall health, the best approach is always 360 degrees one. In this case, combining lifestyle (sun exposure when possible), diet (nicoise salad with salmon and eggs anyone?) and target supplementation may be the best way to go.
As always, it is always recommended to consult a GP or qualified health practitioner before introducing or adjusting supplements, particularly when using high doses or supplementing long term.
