Word On Vitamin D

This week on Word on Health, we’re shining a light on Vitamin D, often called the “sunshine vitamin.” During the darker winter months in the UK, when sunlight is limited, taking a Vitamin D supplement becomes essential to support your overall health and wellbeing. You can hear our radio report again at the bottom of this page 

What Is Vitamin D? Vitamin D is a fat-soluble vitamin that plays a crucial role in keeping our bones, teeth, and muscles healthy. It helps the body absorb calcium and phosphate, two minerals vital for strong bones and cell function.

Unlike most vitamins, our bodies can make Vitamin D when our skin is exposed to sunlight. However, between October and early March, the UK doesn’t get enough UVB rays for our skin to produce adequate levels — which means we need to get Vitamin D from other sources.

Sources of Vitamin D. You can get small amounts of Vitamin D from certain foods, including:

• Oily fish (like salmon, mackerel, and sardines)
• Red meat
• Liver
• Egg yolks
• Fortified foods (such as some breakfast cereals, fat spreads, and plant-based milks)

However, diet alone usually isn’t enough — especially in winter. That’s why the NHS recommends that everyone over the age of one should consider taking a daily supplement containing 10 micrograms (400 IU) of Vitamin D during autumn and winter months.

Why Vitamin D Matters. Having enough Vitamin D is vital for many aspects of health:

• Supports bone and muscle strength – Helps prevent conditions like rickets in children and osteomalacia (bone pain) in adults.
• Boosts immune function – Plays a role in helping the body fight infection.
• May support mood and mental wellbeing – Low Vitamin D levels have been linked to fatigue, low mood, and even seasonal affective disorder (SAD).

Conversely, Vitamin D deficiency can cause tiredness, muscle weakness, bone pain, and, over time, contribute to serious health issues.

Who’s Most at Risk of Deficiency?  Some groups are more likely to have low Vitamin D levels, including:

• People who spend little time outdoors.
• Those who cover most of their skin when outside.
• People with darker skin tones (as higher melanin reduces Vitamin D synthesis).
• Older adults and people in care settings.

The Bottom Line. Taking a daily Vitamin D supplement during the UK winter months is a simple, affordable way to protect your health — supporting your bones, immunity, and overall wellbeing.

For more information about Vitamin D and to access NHS guidance, visit: www.nhs.uk/vitamind

Listen to this weeks radio report