During the winter months, keeping healthy vitamin D levels is a challenge for many people in the UK. Shorter days, weaker sunlight, and more time spent indoors cut down on the body's ability to produce vitamin D naturally. As a result, vitamin D deficiency in winter is becoming more common and often goes unnoticed.
Vitamin D plays a crucial role in maintaining bone health, supporting joint health, enhancing muscle function, and bolstering the immune system. Low levels may lead to joint stiffness, reduced mobility, fatigue, and weaker immunity. These issues tend to be more noticeable during colder months. Knowing how to maintain adequate vitamin D intake in winter is vital for supporting long-term health, movement, and overall wellness.
Why is Vitamin D Essential for Our Body?
Vitamin D is a fat-soluble vitamin that helps the body absorb calcium and phosphorus, two minerals needed for strong bones and healthy teeth. Without enough vitamin D, calcium absorption becomes less effective, which raises the risk of bone loss, fractures, and conditions like osteoporosis.
In addition to joint health, vitamin D supports normal muscle function, helping maintain strength and balance. This is especially important for older adults, as muscle weakness can increase the risk of falls in winter. Vitamin D also helps regulate the immune system and controls inflammation, which can affect joint comfort and movement.
New research suggests that keeping optimal vitamin D levels may also boost mood and energy, making it an important nutrient for seasonal wellbeing.
Signs and Symptoms of Vitamin D Deficiency
Vitamin D deficiency often develops slowly, and the symptoms can be subtle, especially during winter.
Bone and joint discomfort
Low vitamin D levels lower calcium absorption, which can lead to bone tenderness, joint stiffness, and discomfort while moving. Over time, this may reduce joint flexibility and increase the risk of fractures.
Muscle weakness and fatigue
Vitamin D supports muscle function. A deficiency may cause muscle aches, weakness, and ongoing tiredness, making daily tasks feel harder.
Frequent illness and low immunity
Vitamin D plays a role in immune defense. Low levels may lead to frequent colds, the flu, and slower recovery during winter.
Who is most at risk for Vitamin D Deficiency?
Certain groups are at a higher risk of vitamin D deficiency in the UK, especially during winter. These include adults over 65, people with darker skin, individuals who spend most of their time indoors, and those who cover their skin for cultural or medical reasons.
Pregnant and breastfeeding women need more nutrients, while those on restricted diets may struggle to get enough vitamin D from food. Living in northern areas raises the risk as UK sunlight from October to March is too weak for adequate vitamin D production.
How to Get Enough Vitamin D in Winter
Since winter sunlight is limited, maintaining healthy vitamin D levels requires a combined approach.
Sunlight exposure when possible
Spending short amounts of time outdoors during daylight hours may provide small amounts of vitamin D, but this is rarely enough during UK winters.
Supporting winter wellness habits
Keeping active, engaging in joint-friendly movement, and focusing on balanced nutrition can help maintain bone and muscle health along with vitamin D intake which is essential for winter wellness.
Supplementation for consistency
For many, vitamin D supplements in winter offer the most reliable way to keep healthy levels and support bone and joint function.
How to Get More Vitamin D Through Your Diet
Diet can help increase vitamin D intake, though it is often not enough by itself.
Oily fish
Salmon, mackerel, sardines, and tuna are rich natural sources of vitamin D. Eating oily fish one to two times a week can significantly contribute to intake and support heart and joint health.
Eggs and dairy products
Egg yolks, cheese, and butter provide smaller amounts of vitamin D and can help daily intake when included regularly.
Fortified foods
Many breakfast cereals, plant-based milks, and spreads are fortified with vitamin D. These are especially useful for vegetarians or those who eat little fish.
Recommended Dietary Allowances (RDAs) for Vitamin D
In the UK, health authorities recommend a daily intake of 10 micrograms (400 IU) of vitamin D for adults, especially from October to March when sun exposure is limited. This intake supports bone strength, joint health, muscle function, and immune support. Some may need higher amounts under medical supervision, especially if tests show a deficiency.
The recommended daily amount (RDA) of vitamin D depends on age and life stage and is listed in the table below:
|
Age |
Vitamin D (IU) |
|
0–12 months |
400 IU |
|
1–13 years |
600 IU |
|
14–18 years |
600 IU |
|
19–50 years |
600 IU |
|
51–70 years |
600 IU |
|
Over 70 years |
800 IU |
When to Try a Vitamin D Supplement
You might benefit from taking a vitamin D supplement if you spend little time outdoors, eat a diet low in vitamin D-rich foods, belong to a high-risk group, or have symptoms linked to low vitamin D levels.
Supplements provide a steady source of vitamin D during winter and help maintain the levels needed to support bones, joints, and immune health throughout the colder months.
How to Choose the Best Vitamin D Supplement in the UK?
When selecting a vitamin D supplement to support bone and joint health, look for formulations that offer broader musculoskeletal support. Products like Bionutrica BioJoints combine vitamin D3 with carefully chosen nutrients that enhance joint comfort and mobility, making them ideal for people wanting to support joint health during winter. Such combination formulas can be a convenient option for those seeking targeted winter wellness alongside daily vitamin D intake.
Conclusion
Keeping adequate vitamin D levels during winter is crucial for supporting bone health, joint mobility, immune function, and overall wellbeing. With limited sunlight in the UK, combining dietary sources, healthy lifestyle habits, and proper supplementation helps protect long-term health and supports active living throughout the winter months.
