Vitamin D in Winter: What the NHS Advises and How to Get Enough
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The NHS advises everyone in the UK to consider a daily 10 microgram vitamin D supplement in autumn and winter, because between October and early March we do not make enough vitamin D from sunlight. Do not take more than 100 micrograms (4,000 IU) a day.
Why winter matters
Your skin makes vitamin D when sunlight hits it. In the UK, the sun is too low in the sky from around October to early March for that to happen in useful amounts, however long you spend outside. Food alone rarely makes up the gap.
How much vitamin D should you take?
- Adults and children over 4: consider 10 micrograms a day in autumn and winter.
- All year round: people who are rarely outdoors, who usually cover most of their skin outside, or who have dark skin should consider 10 micrograms a day throughout the year.
- Upper limit: no more than 100 micrograms a day for adults, unless your doctor advises otherwise.
Food sources of vitamin D
Oily fish such as salmon, sardines and mackerel, red meat, egg yolks and fortified foods like some breakfast cereals and spreads. In the UK, cows' milk is generally not fortified, so it is not a good source.
D2 or D3?
Vitamin D3 (cholecalciferol) is the form your skin makes. Most D3 comes from lanolin in sheep's wool, so if you are vegan, look for D3 from a plant-based source such as lichen.
Taking vitamin D: format and timing
Vitamin D is fat-soluble, so it is absorbed best with food that contains some fat. Take it at the same time every day, for example with breakfast. Liposomal delivery wraps vitamin D in a fat-based phospholipid layer. Read more in liposomal vitamins, explained.
What vitamin D does
Vitamin D contributes to the normal function of the immune system, to the maintenance of normal bones, teeth and muscle function, and to normal absorption of calcium.
Where Absorble fits
Each 10ml serving of the Absorble Daily Shot contains 25 micrograms of vegan vitamin D3, within the NHS upper limit, alongside vitamin K2 and 16 other nutrients. See the details on our ingredients page.
Keep reading
- Liposomal vitamins, explained
- Vegan supplements: what to look out for
- Liposomal vitamin C: what the evidence says
Sources
- NHS: Vitamin D
- SACN: Vitamin D and health report (2016)
- GOV.UK: Great Britain nutrition and health claims register
This guide is for general information and is not medical advice. Food supplements should not replace a varied, balanced diet and a healthy lifestyle. If you are pregnant, breastfeeding, taking medication or have a medical condition, speak to your GP or pharmacist before taking a new supplement.
