The importance of maintaining vitamin D levels during winter
- Lise
- Jan 2
- 2 min read
AS THE winter months set in, shorter days and weaker sunlight can make it difficult to maintain healthy vitamin D levels – especially in northern latitudes such as the UK.
Vitamin D plays a vital role in many aspects of health, and ensuring adequate intake during winter is essential for both physical and mental wellbeing.
Low light levels and vitamin D production
Vitamin D is unique because the body produces it when the skin is exposed to sunlight, specifically ultraviolet B (UVB) rays.
During winter, shorter daylight hours, lower sun angles, and more time spent indoors significantly reduce UVB exposure.
In northern regions, such as the UK, sunlight between October and March is generally too weak for effective vitamin D synthesis. As a result, even people who spend time outdoors may struggle to produce enough vitamin D naturally, thereby increasing their reliance on food sources and supplementation during periods of low sunlight.
Why vitamin D matters
1. Supports the immune system
Vitamin D helps regulate immune responses and supports the body’s ability to fight infections. During winter, when colds, flu, and other respiratory illnesses are more common, maintaining sufficient vitamin D levels may help the immune system function more effectively.
2. Essential for bone and muscle health
Vitamin D enables the body to absorb calcium and phosphorus, which are crucial for strong bones and teeth. Low levels increase the risk of bone pain, muscle weakness, and conditions such as osteoporosis, particularly in older adults.
3. Plays a Role in Mood and Mental Health
Reduced sunlight exposure in winter is associated with lower vitamin D levels, which may contribute to low mood and seasonal affective disorder (SAD). Adequate vitamin D supports brain health and has been linked to improved mood and emotional balance.
4. Helps reduce the risk of chronic disease
Maintaining healthy vitamin D levels may help reduce the risk of certain chronic conditions, including cardiovascular disease, type 2 diabetes, and inflammatory conditions. While vitamin D is not a cure, it is an important part of overall long-term health.
Vitamin D and winter in the UK
Although it can be difficult to obtain enough vitamin D from diet alone, several foods can contribute to daily intake:
Oily fish such as salmon, mackerel, sardines, and trout
Egg yolks
Mushrooms, particularly those exposed to sunlight or UV light
Fortified foods, including some cereals and plant-based milks
Vitamin D and winter in the UK
Winter presents unique challenges for maintaining adequate vitamin D levels, particularly in northern regions such as the UK. By understanding the impact of low light levels, following NHS supplementation guidance, and including vitamin D-rich foods in the diet, individuals can support immunity, bone health, mood, and long-term wellbeing throughout the colder months.
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