As the UK moves into autumn, shorter days and weaker sunlight can affect more than your mood and routine. They also make it harder for your body to produce enough vitamin D — an essential nutrient that helps keep bones, teeth and muscles healthy.
Vitamin D is often called the “sunshine vitamin” because the body makes it when sunlight reaches the skin. During the brighter months, most people can produce what they need by spending time outdoors. But from October to early March, the UK sun is not strong enough for this process to work effectively.
That is why the NHS advises adults and children over four to consider taking a daily vitamin D supplement throughout autumn and winter.
When should you start taking vitamin D?
Early October is a sensible time to begin. Starting before the darker months are fully underway can help support your vitamin D intake at the point when sunlight is no longer a reliable source.
The recommended daily supplement for most people is 10 micrograms (µg), also shown as 400 IU on some labels. It is a small dose, easy to add to a morning routine and widely available in supermarkets and pharmacies.
Vitamin D is found naturally in some foods, including oily fish, egg yolks and red meat. It is also added to certain breakfast cereals, spreads and plant-based alternatives. However, it can be difficult to get enough from food alone during winter, particularly if you do not eat these foods regularly.
Who may need vitamin D all year round?
Some people are more likely to have low vitamin D levels and should consider taking a 10-microgram supplement throughout the year, not only in autumn and winter.
This includes people who:
- spend very little time outdoors, including those who are housebound or living in a care home
- usually wear clothing that covers most of their skin when outside
- have darker skin, including people with African, African-Caribbean or south Asian backgrounds
- are pregnant or breastfeeding
- are aged 65 or over
Babies and young children also have separate vitamin D guidance. Breastfed babies and formula-fed babies having less than 500ml of formula a day may need a daily supplement, while children aged one to four are advised to have one throughout the year. Parents should check NHS guidance or speak with a pharmacist if unsure.
Keep the dose simple
More is not necessarily better with supplements. For everyday use, the standard 10-microgram dose is enough for most people. Taking excessively high doses for a long time can cause too much calcium to build up in the body, which can damage the kidneys and heart.
If you have a medical condition, take regular medication, are being treated for low vitamin D or are thinking of taking a higher-strength product, speak to your GP or pharmacist first.
A simple winter wellbeing habit
Taking vitamin D is not a replacement for a balanced diet, regular movement or time outdoors. Even on darker days, a walk in daylight can be a useful part of a healthy routine.
However, as autumn turns to winter, a daily vitamin D supplement is one small and practical way to support your health when the sunshine is in shorter supply.
For current guidance, visit the NHS vitamin D page.
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