Don’t Skimp on Vitamin D This Winter

When the days get shorter and the sun hides away, one nutrient quietly slips off our radar Vitamin D. Yet this humble “sunshine vitamin” is essential for much more than just strong bones. If you want to support your mood, immunity, and energy through the darker months, now is the time to make sure you’re getting enough.

Why Vitamin D matters so much

We often think of Vitamin D as the “bone health” nutrient and yes, it is vital for calcium absorption and healthy teeth. But research now shows that its role extends far beyond that. Low Vitamin D levels have been linked to:

• Low mood and seasonal depression

• Weakened immunity

• Fatigue and muscle weakness

• Weight gain and insulin resistance

• Increased risk of heart disease, dementia, diabetes, and autoimmune conditions

In short: Vitamin D supports almost every system in your body.

The UK problem: not enough sunshine

In the UK, we simply don’t get enough sunlight to make adequate Vitamin D particularly between October and April. Even when the sun does appear, many of us are indoors, covered up, or using sunscreen (which blocks Vitamin D synthesis).

So while summer might give you a small boost, your levels naturally drop through autumn and winter often to well below optimal.

 Can’t I get Vitamin D from food?

There are some dietary sources of Vitamin D, but they are few and far between. The best natural options include:

• Oily fish such as salmon, mackerel, herring, sardines, tuna, and trout

• Eggs (mainly the yolk)

• Mushrooms like portobello and shiitake

• Cow’s milk (in small amounts)

If you don’t eat fish or animal products, your options are even more limited. Some foods are fortified with Vitamin D such as cereals or plant milks but these often contain the less effective D2 form, and usually not enough to make a meaningful difference.

Telltale Signs You Might Be Low in Vitamin D

Did you know that Vitamin D deficiency is one of the most common nutritional deficiencies in the UK? Here are some subtle clues that your levels might need a boost:

•  Low mood or “winter blues”

•  Tiredness and lack of energy

•  Muscle weakness or aches

•  Bone or joint pain

•  Brain fog or poor concentration

•  Frequent colds or infections

If these sound familiar, it’s worth checking your Vitamin D status especially if you spend little time outdoors or always use high SPF sunscreen.

The case for supplementation

For most people, supplementing through the winter months is the simplest and most effective solution.

Look for a Vitamin D3 (cholecalciferol) supplement, it’s up to 87% more potent than the D2 form found in many fortified foods.I often recommend liquid Vitamin D3 because it’s easy to absorb and allows you to adjust your dose depending on your sun exposure.

Good quality options include:

• BioCare Nutrisorb BioMulsion

• Thorne D Lipid

• Pure Encapsulations Vitamin D Liquid

You can order the Biocare Nutrisorb product through their website BioCare The Professional Supplement Specialists using my practitioner code Agent-6052 for a 10% discount.

The Thorne and Pure Encapsulations product can be bought through this link to Healf

Vitamins & Supplements and a 10% discount will be provided at check out.

If you’d like to check your levels first, you can also order a simple Vitamin D home test kit through BioCare (10% off with the same code Agent-6052). 

 Your next step

Don’t leave your wellbeing to chance this winter. Keeping your Vitamin D topped up is one of the easiest ways to stay energised, resilient, and glowing from the inside out.

 Book your free 30-minute health assessment today and let’s explore how to optimise your nutrient levels so you can feel your best all season long. Visit my Healthy Ageing, Weight Loss or pages to learn more about my personalised nutrition programmes.