Brits are being urged to consider a simple and affordable daily supplement to help ward off persistent tiredness and feelings of sadness during the darker months.
The NHS advises that most adults in the UK should think about taking a vitamin D supplement throughout autumn and winter. This is because our primary source of the nutrient is sunlight, which is in short supply from October to March.
The Subtle Signs of a Deficiency
Doctor Asiya Maula, a GP and director of The Health Suite, explained that a lack of vitamin D can manifest in ways that are easy to overlook. "Many patients are surprised to learn the symptoms they’ve been experiencing for months, such as muscle fatigue and aches, may be linked to vitamin D," she said.
Dr Maula warned that because the signs are non-specific, people often blame them on stress, ageing, or general winter malaise. She listed the key warning signs as:
- Persistent fatigue
- Low mood and brain fog
- Bone pain
- Muscle weakness
"It’s common to put feelings of low mood down to the darker days, and this can certainly have an impact," Dr Maula added. "But make sure you’re also getting an adequate level of vitamin D."
Official NHS Recommendations and Dosage
On its website, the NHS stresses that government guidance suggests "everyone" should consider a daily top-up during the colder season. It provides clear dosage instructions for different age groups.
Children from the age of one year and adults need 10 micrograms (mcg) of vitamin D a day. This is the same for pregnant and breastfeeding women, and those at risk of deficiency. Babies under one need 8.5 to 10 micrograms daily.
On packaging, this may appear as 'mcg', 'μg', or in International Units (IU), where 10 micrograms equals 400 IU. However, the health service cautions against taking too much.
Adults should not exceed 100 micrograms (4,000 IU) per day, as it can be harmful. Lower limits apply to children and infants. The NHS advises consulting a doctor if you are unsure, especially if you have an existing health condition.
Beyond the Pill: Dietary Sources of Vitamin D
While supplements are a reliable winter source, you can also boost your intake through certain foods. These include:
- Oily fish like salmon, mackerel, and sardines
- Red meat and egg yolks
- Fortified foods such as some breakfast cereals and fat spreads
- Liver (avoid if pregnant)
With a bottle of 240 tablets available from retailers like Holland and Barrett for around £2.71, the cost works out at just over one penny per day for a potential boost to bone health, immunity, and overall winter wellbeing.
