Vitamin D is an important tool to maintaining good health. Known as the ‘sunshine vitamin’, the best way to get it is by simply being outside. However, in the UK, it’s not always that easy. Between March and September, you might be able to roll up your sleeves and enjoy the rays on your wrists but during the other half of the year, the sunlight isn’t strong enough. 

And it’s for that reason the NHS advises supplementing vitamin D during the winter, especially if you’ve got darker skin. But what supplements work, why’s it important to have enough of the nutrient and what foods are high in it? We’ve been speaking with a range of experts to find out everything you need to know about vitamin D and the best ways to make sure you’re getting it into your system.

“Vitamin D is important for giving our bodies vital nutrients to help keep bones, teeth, and muscles healthy,” says Dr Diana Gall, GP at Doctor 4 U. “These nutrients are calcium and phosphate and they’re essential for bone growth, supporting the immune system and many other body functions.”

Immune support

“Ensuring your vitamin D status is optimised will help keep you well, support your immune health and prevent deficiency symptoms which include fatigue and low mood,” says nutritionist Kim Pearson.

Bone health

Dr Gall adds: “The main benefit of having sufficient levels of vitamin D is for bone health. Vitamin D helps to regulate the amount of calcium and phosphate in our bodies to promote strong, healthy bones and teeth. Other benefits include supporting the immune system, regulating insulin levels (which helps with managing diabetes) and preventing diseases such as cardiovascular disease and rheumatoid arthritis.”

Brain function

There are also psychological benefits of vitamin D, too. “This vitamin is a great mood booster, as it’s important for brain function and has been known to reduce symptoms of depression and improve mood,” says Dr Gall.

Most of the vitamin D we absorb comes from the sun. “The best way to get vitamin D is for our body to make it from direct sunlight during summer months (strongest between 11am to 3pm) in the UK (from about March/April to September),” explains Georgine Leung, registered nutritionist and Kurami nutritionist. “This is because the sun has to be high enough in the sky for the ultraviolet B radiation (UVB) to get through to us.”

“Vitamin D needs to be provided to the body, skin, and kidneys,” says Dr Gall, “The kidneys have an important role in metabolising vitamin D and putting it to good use. Spending some time each day in the sun even when it’s not particularly hot can ensure you have sufficient levels of this vitamin.” While suncream does block vitamin D absorption, it’s important not to spend more than a few minutes being exposed to sunlight without sunscreen.

At this point in the year, however, spending a lot of time outdoors probably isn’t enough. Dr Gall recommends taking vitamin D supplements.

Pearson notes that eating foods rich in vitamin D may not be enough to maintain optimal blood levels in the winter months so, she also recommends looking into a supplement. “Spray supplements are particularly effective as they’re absorbed via the inner cheek directly into the bloodstream, bypassing the need for digestive absorption,” explains Pearson.

If you opt for a supplement, Leung say that “all adults (and children over five) should take a vitamin D supplement of 10mg during autumn and winter months.”

Clearly, maintaining vitamin D levels is important – so much so, that vitamin D is the only supplement the NHS actually recommends taking.

“Unfortunately, there are few good quality, natural food sources of vitamin D,” says Pearson. “Oily fish such as wild salmon, sardines and mackerel and eggs are rich sources. otherwise, most other food sources come in the form of highly processed fortified foods such as margarines and breakfast cereals, which I don’t recommend regularly including in the diet.”

It’s also worth flagging that mushrooms can also be a really good source of bioavailable vitamin D2, with more research coming out on the subject.

The most common types of vitamin D are D2 and D3, and both are important for getting the benefits of this vitamin, stresses Dr Gall.

“The main difference in the two is where they’re sourced from,” she explains. “Vitamin D2 comes from plants, and D3 comes from animals. Vitamin D3 is thought to be more effective at improving our overall levels of vitamin D. Our skin makes vitamin D3 when it’s exposed to sunlight so if you’re regularly outdoors you’ll be getting all the vitamin D you need, however, you may take vitamin D2 supplements if you need to boost your levels.”

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