As the winter months descend upon the UK, maintaining adequate vitamin D levels becomes increasingly challenging. This essential vitamin plays a critical role in regulating calcium and phosphate, which are vital for the health of our bones, teeth, and muscles.

Known as “the sunshine vitamin,” vitamin D is primarily obtained through sun exposure. However, the UK’s long winter nights and short days from October to March mean that many individuals might not receive sufficient sunlight to meet their vitamin D needs. Consequently, the NHS advises adults to consider taking daily supplements to compensate for this seasonal shortfall.

Dr. Asiya Maula, a General Practitioner and Director of The Health Suite, emphasizes the importance of vitamin D in maintaining bone health, bolstering the immune system, and supporting overall well-being. “The signs of a deficiency can be surprisingly subtle and are often overlooked,” she explains.

Dr. Maula notes that many patients are taken aback when they discover that persistent symptoms, such as muscle fatigue and aches, may be related to inadequate vitamin D levels. “These non-specific symptoms are frequently mistaken for stress, aging, or the usual seasonal discomforts,” she adds. A straightforward blood test can provide insight into whether a deficiency is contributing to these health issues.

Persistent Fatigue

Persistent fatigue

Feeling a little lethargic from time to time is common but if you’re constantly feeling worn-out and run down, it could mean you need a bit of help.

Dr Maula said: “The NHS recommends all adults consider taking a vitamin D supplement during winter, so that’s a good place to start.

“Dietary sources from foods rich in vitamin D can also help, such as fatty fish including salmon, tuna and mackerel, egg yolks, red meat and fortified foods including some breakfast cereals.”

Low mood and brain fog

Vitamin D is linked to serotonin production and deficiency can subtly influence mood, particularly during darker months.

Mr Maula said: “It’s common to put feelings of low mood down to the darker days, and this can certainly have an impact. But make sure you’re also getting an adequate level of vitamin D. During the summer months we can get this naturally from spending time outside but in the winter this becomes much harder.”

Bone pain

Dr Maula continued: “Severe cases of vitamin D deficiency can lead to rickets in children and a condition called osteomalacia, which causes bone pain in adults.

“This is why the NHS recommends all children aged one to four, and all babies who aren’t having more than 500ml of infant formula a day, should take a supplement throughout the year.

“Everyone else should consider taking a supplement during the winter months. If you have started to experience any pain in your bones, speak to your GP without delay as there can be a number of reasons for this.”

Muscle weakness

Generalised aches, especially in the lower back, hips, or legs, can be an early sign of inadequate levels of vitamin D.

Dr Maula said: “There can be many reasons why muscles feel weaker or people experience general aches and pains. That’s why it’s a really good idea to see your doctor and discuss your symptoms as soon as possible to find the underlying cause.”

Best way to get vitamin D

Between April and September, most people get all their vitamin D from the sun. 

Although there are also some foods to help you, if you spend a lot of time indoors, for example.

• Oily fish – such as salmon, sardines, trout, herring or mackerel
• Red meat
• Egg yolks
• Fortified foods – such as some fat spreads and breakfast cereals
• Liver (avoid liver if you’re pregnant)

The NHS also recommends people should take a supplement from October to March, given the lack of sunshine in the UK over the colder months.