Don’t let your vitamin D drop this autumn!

As the seasons change, it’s the ideal time to take a closer look at our health, especially when it comes to vitamin D. With late summer sunshine fading, we need to boost our reserves to help protect bones through those darker winter months.

Why do we need vitamin D?

Vitamin D is essential for strong and healthy bones, muscles and teeth. It helps your body to regulate the way it uses calcium and, in general, many  people will be able to get what they need from sensible direct exposure to sunlight in the summer months topped up with small amounts from the foods they eat.

But others might not have enough to protect them through the winter. That’s why UK health experts recommend you consider taking a daily supplement of 10 micrograms of vitamin D from the end of September to the beginning of April – through the autumn and winter.

People who can’t get outside, who cover their skin for cultural reasons or who use sunblock for medical reasons may choose to take 10 micrograms a day all year round.

Why not take our quiz to see if you’re getting enough vitamin D now?

Vitamin D is important for healthy bones but osteoporosis is not specifically caused by a vitamin D deficiency, and having a very high intake isn’t a guarantee against fractures.

In fact, taking too much vitamin D over prolonged periods could be dangerous. See our factsheet below for more details.

How to boost vitamin D

Choose vitamin D-rich foods

 Certain foods are rich in vitamin D. Try to work these into your mealtimes throughout the autumn and winter:

• Oily fish, like salmon, tuna and kippers
• Liver
• Red meat
• Egg yolks
• Fortified foods, like some breakfast cereals, orange juice and yoghurts
• Leafy greens 

Take a supplement

As it is difficult to get the amount you need from food and drink, some people may need to take a vitamin D supplement. You can buy different types of vitamin D supplements – D3 (cholecalciferol) may be slightly more effective than D2 (ergocalciferol) but D2 is vegan, which some people may prefer.

If you’re currently taking a drug treatment for osteoporosis, your GP will often prescribe a specific supplement in a higher dose that works alongside your medication. Don’t like taking tablets? Vitamin D supplements also come as sprays and drops.

Get outside

Even though our bodies won’t be able to make the vitamin D it needs from the sun over winter, it’s still important to keep active and get out and about in the winter sunshine whenever you can. Walking and physical exercise has been shown to have a positive effect on mental health.

We’ve got some new films that show you how to build up exercise for your bone strength in the Information and Support section of our website. Check them out now!

If you’d like more information on vitamin D and calcium supplements, our factsheets will tell you all you need to know.