While your body is able to make all the vitamin D you need, it needs direct sunlight for this to happen. So when sunlight exposure is low, like during autumn and winter, you might not make enough. Other factors like smog and sunscreen can also impact how much vitamin D your body makes.
Because of this, vitamin D deficiency is quite common. In the UK, around 1 in 5 people have low levels. Worldwide, 1 billion people are thought to be vitamin D deficient.
There are a number of other factors that can increase your risk of developing vitamin D deficiency, including if you:
The most common signs of vitamin D deficiency include:
During spring and summer, extra sun exposure can help to boost your vitamin D levels. But if you're out for long periods in the sun, it's important to cover up or wear sun protection to protect yourself from sun damage and skin cancer.
During autumn and winter, Public Health England advises that everyone should consider taking a 10 mcg daily vitamin D supplement from October to March. And if you’re more at-risk, they recommend taking them year-round. The recommended doses for at-risk groups include:
As mentioned, there are some foods that can increase your levels. It’s unlikely you’ll get enough this way during autumn and winter, but it can help.
You can treat a nutrient deficiency with our premium supplements.
National Health Services (2017). Health: A-Z: Vitamins and minerals: Vitamin D. Retrieved 27 January 2020 from https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/.
National Institue of Health (2018). Office of dietary supplements. Vitamin D: Fact sheet for health professionals. Retrieved 27 January 2020 from https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/.