How Vitamin D Can Boost Your Health in Winter
- Alice Monk
- Nov 18
- 3 min read
As the days get shorter and the weather turns colder, it’s easy to spend more time indoors - and that can have an impact on your health in ways you might not expect. One of the big ones? Low vitamin D.
Why is vitamin D important?
Vitamin D helps your body absorb calcium, which keeps your bones strong. It also supports healthy muscles, your immune system, and may even affect your mood and energy levels.
Without enough vitamin D, adults can feel tired, achy, or run down. In the longer term, low levels can lead to weaker bones and a higher risk of falls.
Some research also suggests vitamin D might help protect against colds, flu, and other infections - especially in winter, when our levels tend to drop.
Why are we more likely to be low in winter?
Your body makes vitamin D from sunlight. But in the UK, from October to March, the sun isn’t strong enough for your skin to produce it - even on sunny days.
We do get small amounts from food like oily fish, eggs, and fortified spreads or cereals, but it’s hard to get enough vitamin D that way alone.
So, unless you’ve been taking a supplement or getting regular top-ups during summer, your levels are likely to be too low by the time winter sets in.
Should I take a vitamin D supplement?
Yes - according to the NHS and Public Health England, everyone in the UK should consider taking 10 micrograms (400 IU) of vitamin D a day between October and March.
You may need to take it all year round if you:
Have darker skin
Wear clothing that covers most of your skin
Spend most of your time indoors
Vitamin D supplements are widely available from supermarkets, pharmacies and online. They're usually inexpensive and come in tablets, sprays or gummies. If you already take a multivitamin, check the label - you might already be getting your daily dose.
Are vitamin D supplements safe?
Yes - taking 10 micrograms a day is safe for most adults and children. It’s best taken with food that contains some fat (like nuts, yoghurt, or olive oil), as this helps your body absorb it properly.
Taking too much vitamin D over a long time can cause harm, so unless your doctor has told you otherwise, avoid doses higher than 100 micrograms (4,000 IU) a day.
If you have a health condition or you're not sure what’s right for you, check with your GP.
Signs you might not be getting enough
Many people don’t notice any symptoms until their levels are very low, but possible signs include:
Tiredness or low energy
Muscle aches or weakness
Feeling low or irritable
Getting ill more often than usual
For most people, a daily supplement through the winter months is enough to keep levels healthy.
If you’re curious about your own levels, or just like to have the reassurance of knowing, a simple blood test can give you that information. It’s not something everyone needs, but it’s available if you’d find it useful.
What | Why | How |
Take 10 micrograms of vitamin D daily (October–March) | Supports bones, muscles, immune system, and energy | Choose a daily supplement and take with food |
If you're wondering whether your levels are where they should be, we offer quick and easy vitamin D blood tests at our Canterbury clinic. Find out more about our wellness blood tests.
Our sources & information:
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