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When those gloomy winter nights transition into progressively brighter spring and summer, do you really need to be thinking about vitamin D?
The aptly-named sunshine vitamin is recommended for everyone during winter, as we don’t get as much sun exposure – which our bodies need to make vitamin D.
Do you need to take vitamin D in the summer when the sun is blazing in the sky? We should be ok – right?
Not always, it seems! Discover why getting enough vitamin D is so important and why some of us might be lacking even in summer.
Also known as cholecalciferol, vitamin D is a fat-soluble vitamin that our bodies need in order to absorb and use phosphorus and calcium.
Both of these minerals are essential for maintaining strong, healthy bones and teeth, as well as support other body processes like heart and muscle function.1
Vitamin D is also important for:
Vitamin D deficiency in children can result in rickets, whereas adults are put at risk of bone conditions like osteomalacia.2
Other low vitamin D deficiency symptoms include:
Stick with us to learn more about vitamin D and our health, how to test your vitamin D levels and why it is so important.
Yes, contrary to popular belief, a good few of us could benefit from taking a vitamin D supplement the whole year-round.
A governmental report found that around 25% of adults and teenagers in the UK have low levels of vitamin D, putting them at risk of vitamin D deficiency.
As food sources of vitamin D are few and far between and we are not always guaranteed a sunny day here in the UK, supplements are considered a safe way to help ensure you have sufficient levels in your body.3
It’s also worth remembering that 90% of the vitamin D we need comes from sunlight, and only 10% comes from diet.4
Some groups of people are specifically recommended to take a vitamin D supplement all year round, including:
It really depends on each individual and their lifestyle. If you spend time outside in the sun every day without SPF or covering up too much of your skin, you’ll probably be ok.
The same goes for people who eat a lot of vitamin D rich foods like red meat, whole eggs, oily fish and fortified juice/plant milk or breakfast cereals.
However, as we mentioned above, our bodies need a daily dose of vitamin D. Based on The Scientific Advisory Committee on Nutrition, the government have recommended a reference nutrient intake (RNI) of 10 micrograms (ug) or 400 I.U of vitamin D per day, throughout the year, for everyone in the general population aged 4 years and older.5
Not sure what an RNI is? Essentially, this is the dosage that should meet the needs of the general population.
It’s all too easy to go a day here and there without getting some decent sunlight or eating foods with vitamin D during our delightful British summers, so a supplement can be considered a ‘fail-safe’ option.
The sun provides us with the cheapest and most useful vitamin D, we can’t deny it, but it is not the only way to get enough of the good stuff.
You can also get vitamin D in the following ways:
Although it can seem a little tricky, especially if you have a restrictive diet, anybody can get some of the vitamin D they need from food.
The following foods provide vitamin D:
Vitamin D supplements are recommended for the majority of people in the UK during the autumn and winter months.
They’re also recommended all year round for some groups of people at risk of low vitamin D, including the over 65s, people with dark skin, and vegans/vegetarians.
Thankfully, there are a few different ways you can take a vitamin D supplement, including sprays, powders, capsules, tablets, liquids, and effervescent tablets.
And they’re not all made out of the traditional cod liver oil, you can also find vegan and vegetarian tablets made from sheep’s wool, mushrooms grown under UV light and even some fungus!
Handpicked content: 12 of the best vitamin D supplements
Yes, you can develop a vitamin D deficiency at any time of the year, including those balmy sunny summer days! This can be for a number of reasons, including:
The same things we mentioned that can cause a deficiency of vitamin D in summer are often the same things that cause low vitamin D too.
Yes, so it’s perfectly fine to take vitamin D all year for most people, as based on The Scientific Advisory Committee on Nutrition guidance that is recommended by the government.
If you're taking medications or have underlying conditions, it’s always best to check with your GP before you start taking daily supplements.
Last updated: 8 September 2022