Vitamin D: Are You Getting Enough of the Sunshine Vitamin?

By Mel, Bare Health

As autumn arrives and the days shorten, there’s another seasonal change worth thinking about – our ability to make vitamin D naturally.

Vitamin D is often called the sunshine vitamin because our skin makes it when exposed to UVB rays from sunlight. But here in the UK, the autumn and winter sun isn’t strong enough for our skin to make significant amounts for much of the year. And vitamin D is far more than a nutrient for bones.

Your immune system needs it too

Vitamin D plays an important role in the normal functioning of the immune system, helping to regulate immune responses.

During the COVID-19 pandemic, vitamin D came under intense scrutiny, with researchers investigating its relationship with immunity and respiratory infections. The research hasn’t produced a simple answer – vitamin D isn’t a magic shield against viruses – but it has strengthened interest in maintaining adequate levels, particularly where deficiency is present.

Vitamin D deficiency and insufficiency are increasingly recognised as significant nutritional concerns, particularly in countries like the UK, where natural production is limited for part of the year.

And what about mood?

Reduced daylight can affect our body clock, sleep, energy and mood, and for some people the darker months can contribute to Seasonal Affective Disorder (SAD).

Vitamin D receptors are found in the brain, and recent research has found an association between vitamin D supplementation and improvements in depressive symptoms, although vitamin D shouldn’t be considered a standalone treatment for depression or SAD.

Can we get enough from food?

Oily fish, eggs and some fortified foods provide vitamin D, but there aren’t many naturally rich dietary sources.

That’s why UK guidance recommends everyone consider taking 10 micrograms (400 IU) of vitamin D daily during autumn and winter. This isn’t necessarily a one-size-fits-all amount. Some people are more likely to have lower levels and may need supplementation all year or, in certain circumstances, higher levels under professional guidance.

This includes older adults, people with darker skin, those who spend a lot of time indoors or are housebound, people who cover most of their skin outdoors, and children, who have their own specific requirements.

Did you know?

Your body can only make vitamin D when the right UVB rays reach your skin. So a bright, crisp winter’s day can feel wonderfully sunny, but in the UK it doesn’t necessarily provide the UVB your body needs.

Vitamin D isn’t actually a vitamin in the traditional sense. Once your skin makes it, your body converts it through several stages into active compounds that behave more like hormones.

Autumn is a good time to think ahead

There’s no need to wait until you’re feeling run down. Our bodies can store vitamin D, but levels tend to fall over winter. With so few rich food sources, supplementation can be a simple way to help maintain adequate intake when natural production is limited.

Get outside during daylight. Eat well. Look after your sleep and wellbeing – and consider whether a quality vitamin D supplement could be a useful part of your autumn and winter routine.

Supporting your health isn’t just about waiting until something goes wrong – it’s about giving your body what it needs to stay resilient through the seasons.

If taking prescribed medication or undergoing any form of medical treatment always consult your GP or healthcare professional prior to making changes to your health regime.