Vitamin D supports bones and muscles. In the UK, sunlight is not strong enough for most people to make adequate vitamin D during autumn and winter, which is why national guidance recommends a daily supplement for many people in those months.
Oily fish, eggs and fortified cereals, spreads and plant milks contribute, but food alone is often not enough. Check current NHS guidance for the dose and whether you should supplement throughout the year.
Don't take very high doses unless prescribed. If deficiency is suspected or you have osteoporosis, malabsorption, kidney disease or another relevant condition, your clinician can advise on testing and treatment.
This article offers general information and does not replace advice from someone who knows your medical history. If you are pregnant, take regular medicine or live with a long-term condition, speak to your GP, nurse, pharmacist or a registered dietitian before making a major change to the way you eat.
The skin can make vitamin D from sunlight during spring and summer, but the amount varies with skin tone, clothing, time outdoors and other factors. Avoid burning and continue to follow sun-safety advice.
In autumn and winter, UK sunlight is generally not strong enough for reliable production. People with darker skin or little skin exposure may be advised to supplement throughout the year.
Summer - brief safe exposure on arms/face.
Oct-March - NHS supplement guidance for most adults.
Year-round supplements - ask GP if high-risk group.
Food sources that don't require a fishmonger
Oily fish, egg yolks and fortified cereals, spreads and drinks contribute vitamin D. Check plant-drink labels because fortification differs between brands.
Food is useful but often cannot provide the full recommended amount through winter. Tinned mackerel and fortified own-brand products can help without a premium food budget.
Include oily fish if you enjoy it, following current NHS fish guidance.
Check whether breakfast cereals and plant drinks are fortified rather than assuming.
Egg yolks contribute some vitamin D but do not replace supplement guidance.
Supplements - often the cheapest winter fix
Current UK advice recommends most adults consider 10 micrograms of vitamin D daily in autumn and winter. Own-brand supplements can provide this inexpensively.
Do not take high doses unless advised by a clinician. Vitamin D accumulates in the body and too much can cause harm.
Most adults should consider 10 micrograms daily during autumn and winter.
Follow year-round advice if it applies to your risk group.
Do not use a high-dose product without clinical advice.
Plant milks and fortification
Many soya and oat drinks are fortified with vitamin D and calcium, but some are not. Read the nutrition panel rather than relying on the front of the carton.
People eating a fully plant-based diet should plan reliable fortified foods and supplements, with professional advice where needed.
Check “vitamin D” on back of plant milk.
Unfortified cartons - poor winter D source.
Pair with cereal + supplement if advised.
When to ask for a blood test
Bone pain, muscle weakness and fatigue have many possible causes. People with malabsorption, kidney disease, osteoporosis risk or persistent symptoms should ask a clinician whether testing is appropriate.
Pregnancy, breastfeeding and childhood have specific supplement guidance, so check current NHS advice for the relevant stage.
Bone pain, malabsorption, CKD - GP review.
Pregnancy and children - follow clinician doses.
Don't self-prescribe high-strength stacks.
Plan fortified breakfasts
Porridge made with fortified milk or soya drink is an inexpensive breakfast that also provides carbohydrate and, depending on the drink, protein and calcium.
A calendar reminder in early autumn may be more effective than relying on memory throughout winter.
Check the carton for vitamin D, calcium and protein fortification.
Store supplements according to the label and out of children's reach.
Use an autumn calendar reminder if it helps you follow current guidance.