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Ever wondered why you feel better after a sunny day? It’s not just the warmth – it’s vitamin D. And there are plenty of other ways to get your daily dose – we share our picks
Our top picks
Supports normal immune function
Holland & Barrett
Holland & Barrett Vitamin D3 400 I.U. 10μg 120 Tablets
3 For 2 Mix & Match
£3.25
Great for calcium absorption
Bioglan
Bioglan Vitamin D3 1000iu 60 Vitagummies
3 For 2 Mix & Match
£11.75
Contributes to normal bone maintenance
Holland & Barrett
Holland & Barrett K2 And Vit D Spray Peppermint Flavour 10ml
3 For 2 Mix & Match
£8.99
Vitamin D is an essential nutrient that your body needs to keep your bones and muscles healthy and support normal immune function.1,2 Official UK guidelines state that from the age of one, we all need 10 micrograms (μg) (400 IU) of vitamin D a day to maintain good health.2 It’s important to get enough vitamin D, as long-term deficiency (very low levels) can lead to rickets in children, and bone pain, muscle weakness and increased risk of fractures in adults.3,4
Did you know that most people in the UK don’t get enough vitamin D? According to 2022 government data, around one in six adults and almost one in five children in the UK are vitamin D deficient.3 But not to worry, as this article provides useful tips and sources of vitamin D to ensure you’re getting enough.
Vitamin D from the sun
It makes sense to assume that, like the majority of other essential nutrients, we’d be able to get most of our vitamin D from the food we eat. But this just isn’t the case. Most of your vitamin D actually comes from the exposure of your skin to sunlight.5,6 This is because, when our skin is exposed to sunlight, it absorbs ultraviolet (UV) rays, which allow the body to naturally produce vitamin D.6,7
If you live in a hot and sunny country, getting all your vitamin D from the sun can be a breeze. But it’s not so easy to get the ‘sunshine vitamin’ if you live in the UK, where UV light is only strong enough to be absorbed by the skin between late March/early April and the end of September.2,5 (And even during summer months, you may need a helping hand).
Thankfully, experts suggest that just five to 30 minutes of sun exposure to your face, arms, hands and legs between the hours of 10am and 4pm each day is sufficient for your body to be able to make the vitamin D it needs.1 So, be sure to take the opportunity to go outside whenever cloudy skies break.
However, always remember to protect your skin when going outside. To minimise your risk of skin cancer, make sure you always apply sun protection factor (SPF) when heading outdoors.5,8
Vitamin D food sources
While catching a few rays in the summer months is more or less achievable (depending on where you live), it’s not so easy to do in the autumn and winter. During this time, the body starts to use vitamin D that it has stored up in the sunnier months.5
However, these stores alone aren’t enough to provide you with the vitamin D you need every day until spring has sprung. So, from October to late March, it’s important to top up your levels in other ways, such as eating more vitamin D-rich foods and taking a daily vitamin D supplement (more on this below).2,5
Foods that contain vitamin D include:1,2,5
- oily, fatty fish, like salmon, sardines, trout, herrings and kippers
- red meat, in particular beef liver
- eggs, particularly the yolks
- canned tuna
Let’s take a look at just how much vitamin D these foods have, as some of them have more of the vitamin than others.1
| Food | Amount of vitamin D per serving1 |
|---|---|
| Trout | 16.2μg |
| Salmon | 14.2μg |
| Sardines | 1.2μg |
| Egg (whole) | 1.1μg |
| Beef liver | 1μg |
| Canned tuna | 1μg |
As you can see, oily fish have the highest levels of vitamin D by far. But if you don’t enjoy eating fish, you could consider taking cod liver oil instead. One tablespoon can give you around 34μg of vitamin D and some cod liver tablets and capsules could potentially provide even more.1 Make sure you only take one form of vitamin D, as you could end up taking too much.
Vegan sources of vitamin D
Many of the main food sources of vitamin D can’t be eaten when following a vegan diet. Thankfully, there are some plant-based options rich in this nutrient, including several types of mushrooms and fortified products such as certain cereals, plant-based milks and margarines.1,9,10 Mushrooms are also a good source of vitamin D, although the amount can vary depending on the type of mushroom, there’s between 4.07–9.37μg per 100g portion.10
While it’s helpful to incorporate more foods that are high in vitamin D into your diet, it’s important to know that your diet alone will cover only a small proportion of your daily requirement of this nutrient, i.e. around 5 to 10%.8,9
An egg, for example, contains 1.1μg of vitamin D, which is only 10% of your daily requirement.1,11 And one cup (around 235mL) of fortified soy, almond or oat milk may provide around 2.5 to 3.6μg of vitamin D.1 This is why vitamin D supplements are important to consider all year round.
The best vitamin D supplement
If you’re unable to get all the vitamin D from the sun and your diet, you can easily and effectively top up your levels with a vitamin D supplement to reach the recommended 10μg a day. There’s no good or bad vitamin D supplement, but there's a range of supplements available so you can find the one that works best for you.
To get your daily dose of vitamin D has been made simple. Vitamin D helps your body stay healthy from the inside out and our vitamin D3 tablets are the same form of vitamin D that your skin makes from sunlight, meaning it’s more easily absorbed by your body.
These Novomins vitamin D3 gummies are a delicious, high-strength way to support your health. Each juicy mango-flavoured gummy is packed with an impressive 4000IU of vitamin D3. They’re a tasty way to support your vit D levels, whatever the weather.
When sunshine fleets, Bioglan Vitamin D3 Vitagummies are here to step in and brighten your day from the inside out. Each citrussy flavoured, vegetarian-friendly gummy delivers 1000IU (25µg) of vitamin D3. Crafted with pectin instead of gelatine, they’re soft, fruity and easy to enjoy without the fuss of swallowing tablets. Beyond their great taste, think of them as a little daily support for your body.
Solgar® Vitamin D3 1000 IU (25 µg) delivers vitamin D in the form of D3, which your body absorbs effortlessly. Contributing to helping your body absorb calcium and supporting your bone and tooth health, we all need to be getting enough vitamin D. Yet over a billion people worldwide struggle to get the recommended intake,12 so a daily supplement like Solgar® is a smart, easy way to support your wellbeing.
Looking after your wellbeing is easy… And minty. This peppermint flavour vitamin spray combines vitamins D and K in one simple spritz. Vitamin K works alongside vit D to maintain healthy bones. Together, they make a dynamic duo for everyday support.13 Just spray twice daily into your mouth for a quick, refreshing alternative to capsules or tablets.
Looking for a plant-based way to support your vitamin D intake? Together Health Vegan Vitamin D3 delivers 1000 IU of bioactive D3 per capsule, straight to your daily routine. Created from wild lichen (algae), these capsules offer the vegan support you've been searching for. Nestled in coconut oil to make it easier for your body to absorb, this vegan-friendly supplement is gentle on the stomach and easy for your body to use.
The final say
Whether it’s spring, summer, autumn or winter, make sure you’re getting enough vitamin D every day to help keep your body healthy and functioning as it should. Worried about a vitamin D deficiency? Find out the signs of low vitamin D and who's most at risk.
Finally, spend time in the sun, chow down on vitamin D-rich foods and top up with supplements from the Holland & Barrett vitamin D range.
Disclaimer – This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. National Institutes of Health. Vitamin D [Internet]. [cited 2024 May 15]. Available from: https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
2. NHS. Vitamin D [Internet]. [cited 2024 May 15]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/
3. GOV.UK. New review launched into vitamin D intake to help tackle health disparities [Internet]. [cited 2024 May 15]. Available from: https://www.gov.uk/government/news/new-review-launched-into-vitamin-d-intake-to-help-tackle-health-disparities
4. MSD Manual. Vitamin D Deficiency [Internet]. [cited 2024 May 15]. Available from: https://www.msdmanuals.com/en-gb/home/disorders-of-nutrition/vitamins/vitamin-d-deficiency
5. The Association of UK Dieticians. Vitamin D [Internet]. [cited 2024 May 15]. Available from: https://www.bda.uk.com/resource/vitamin-d.html
6. Wacker M, Holick MF. Sunlight and vitamin D. Dermatoendocrinol. 2013;5(1):51–108. https://doi.org/10.4161/derm.24494
7. Srivastava SB. Vitamin D: Do we need more than sunshine? Am J Lifestyle Med. 2021;15(4):397–401. https://doi.org/10.1177/15598276211005689
8. Better Health Channel. Vitamin D [Internet]. [cited 2024 May 15]. Available from: https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-d
9. British Heart Foundation. Which foods are high in vitamin D? [Internet]. [cited 2024 May 15]. Available from: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/ask-the-expert/foods-high-in-vitamin-d
10. Viva! Vitamin D [Internet]. [cited 2024 May 15]. Available from: https://viva.org.uk/health/vitamin-d/
11. Health Direct. Sources high in vitamin D [Internet]. [cited 2024 May 15]. Available from: https://www.healthdirect.gov.au/foods-high-in-vitamin-d
12. Naeem Z. Vitamin D deficiency – an ignored epidemic. Int J Health Sci (Qassim) [Internet]. 2010 Jan [cited 2025 Nov 18];4(1):V–VI. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3068797/
13. Naeem Z. Vitamin D deficiency – an ignored epidemic. Int J Health Sci (Qassim). 2010 Jan;4(1):V–VI. PMID: 21475519; PMCID: PMC3068797. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5613455/
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