The power of D…
Vitamin D plays a crucial role in human health, and its importance becomes particularly evident during the winter months in the UK. The mornings and evenings are dark, and even daytimes can feel grey and bleak. Often called the “sunshine vitamin,” vitamin D is produced in the skin when it is exposed to ultraviolet B (UVB) radiation from sunlight. Because the UK lies at a relatively high latitude, sunlight during autumn and winter is too weak for adequate vitamin D synthesis, making deficiency a common issue.
One of the primary functions of vitamin D is to regulate calcium and phosphate balance in the body. These minerals are essential for maintaining strong bones and teeth. Deficiency can lead contribute to to osteoporosis, increasing the risk of fractures. Maintaining sufficient vitamin D levels during winter is vital for lifelong skeletal health.
Beyond bone health, vitamin D has important roles in muscle function and the immune system. Research has shown that adequate vitamin D supports normal muscle strength and coordination, which is especially important for older adults, as it may reduce the risk of falls. Vitamin D also helps regulate immune responses. During winter, when respiratory infections such as colds and the flu are more common, low vitamin D levels may be associated with increased susceptibility to infection. While vitamin D is not a cure or guarantee against illness, sufficient levels are thought to support a well-functioning immune system. Those with weakened or over-active immune systems should definitely consider supplementation.
In the UK, from around October to March, sunlight is insufficient for vitamin D production in the skin. As a result, people must rely on dietary sources and supplements. Natural food sources of vitamin D are relatively limited and include oily fish such as salmon, mackerel, and sardines, as well as egg yolks and liver. Some foods, including breakfast cereals and spreads, are fortified with vitamin D, but it can still be difficult to meet requirements through diet alone, particularly for children, older adults, and those with limited food variety.
For this reason, UK public health guidance recommends that everyone aged one year and over should consider taking a daily vitamin D supplement during the autumn and winter months, typically providing 10 micrograms (400 IU). Certain groups are advised to take supplements all year round, including people who spend little time outdoors, those with compromised immune systems, those who cover their skin for cultural or medical reasons, and individuals with darker skin tones, as higher melanin levels reduce vitamin D synthesis.
An awareness of this seasonal risk, combined with appropriate dietary choices and supplementation, can help maintain good health throughout the winter. Choose a supplement containing vitamin D3 and vitamin K2, essential for good absorption. A spray form is widely available - simple to use and cost-effective.