Vitamin D is one of the most common deficiencies in the UK, with the NHS suggesting that one in five of us have low levels of the nutrient. And because we tend get it from sunlight, now’s the time that you might start struggling to consume enough. From October to March, our days are significantly shorter and the sun is far weaker – which can make absorption harder. 

While that’s nothing new, conditions associated with a lack of vitamin D are reportedly on the up. And this includes diseases that were once eradicated from the UK, such as rickets. 

So, how can we protect ourselves throughout the winter and ensure that we’re getting enough of the sunshine vitamin?

It is important to note that there is a difference between being low in vitamin D and having a deficiency, says Toral Shah MSc, nutritional scientist and functional medicine practitioner. “Vitamin D deficiency is incredibly dangerous, with fatigue, bone pain and fractures, muscle weakness and cramps and mood changes all being symptoms. Having insufficient levels, on the other hands, means not having enough to be optimally healthy.”

A vitamin D deficiency can be serious, so it is crucial to fix low levels of vitamin D before they turn into a deficiency. However, doing so can be tricky. “You tend to only get clear cut signs when you are severely lacking in vitamin D,” explains Shah. “But there might be general signs that your body isn’t working optimally because of low vitamin levels.” 

These signs include:

• Low immune system (being more susceptible to cold and flu)
• Not recovering well from exercise
• Struggling to sleep
• Feeling tired

If you aren’t exposed to a lot of sunlight, you’re probably right to assume you’ll be low in vitamin D. “In the UK and in northern latitudes, especially during winter, we’re almost all insufficient,” says Shah. 

She also says that while it’s important to wear suncream when we’re outside, it also blocks the absorption of sunlight and limits the amount of vitamin D we can make.  

Towards the end of the year, most of us are. But there are some groups of people who should be even more cautious of vitamin D levels, including: 

• Vegans and vegetarians. “Some of the main sources of vitamin D include oily fish, eggs and fortified dairy products, so if you don’t eat these then you could be at risk,” says Shah.
• Black, Asian and mixed communities. “Melanin makes it harder for you to make vitamin D,” explains Shah. “But also because levels are set according to the needs of white people, there aren’t enough studies to show how much people of colour need.”
• Elderly people. “When you’re in your 70s you make about a quarter of the amount of vitamin D that people in their 20s make,” says Toral.  

Of course, we can improve the amount of time we spend outside in the sun and eating high vitamin D foods. However, time outside is also not an option for everyone and the NHS advises that dietary sources aren’t enough to provide you with all of the vitamin D you need. 

If you’re worried about your vitamin D levels, then you should talk to your GP to get a blood test. In the meantime, there are plenty of vitamin D supplements which come in a range of forms including sprays, gummies and tablets.

Follow @StrongWomenUK on Instagram for the latest workouts, delicious recipes and motivation from your favourite fitness experts.