The NHS recommends people across the UK consider taking the supplement daily
Charlotte Smith Senior Lifestyle Content Editor
10:28, 20 Jan 2026
It is an important nutrient that our body needs(Image: Getty)
The NHS is encouraging millions of people in Britain to take a daily pill that costs just 2p to help improve their health in the next few weeks. This request comes as the country faces several more weeks of early sunsets, which means less important daylight that is necessary for staying healthy and feeling good.
The supplement is cheap, priced at only 2p per capsule. The health service shared this message on its X account, suggesting that people think about taking a certain vitamin during the winter months because of the reduced sunlight.
“From October to March we can’t make enough vitamin D from sunlight, so to keep bones and muscles healthy, it’s best to take a daily 10 microgram supplement of vitamin D,” it said. “You can get vitamin D from most pharmacies and retailers.”
Vitamin D is made by our bodies when our skin gets sunlight. However, during the fall and winter, getting enough from food and supplements is really important because there is less sunlight.
The clocks won’t go forward an hour until March 29 this year, which is about nine weeks away. This change marks the start of British Summer Time, which means longer daylight hours and later sunsets in the evening, reports the Mirror.
Taking the vitamin can boost your health(Image: Getty )
Getting sunlight is important for making vitamin D because the sun’s UVB rays start a chemical process in our skin. This process changes 7-dehydrocholesterol into vitamin D3, which is really important for helping our bodies absorb calcium, keeping our bones strong, and boosting our immune system.
The UK government, along with the NHS and Public Health England (PHE), recommends that everyone think about taking a daily vitamin D supplement of 10 micrograms (400 IU) during the fall and winter. This is because there isn’t enough sunlight for our bodies to make enough vitamin D, and it’s hard to get enough from food alone. Some groups of people, like those with darker skin or those who don’t go outside much, are advised to take it all year round.
Vitamin D is a crucial nutrient that, like calcium, is necessary for the formation and maintenance of strong bones. Our bodies can only absorb calcium if they have sufficient vitamin D. Calcium constitutes a significant portion of our bones. Additionally, vitamin D performs numerous other functions within our bodies. It aids our immune system and ensures the proper functioning of our muscles and brain cells.
Vitamin D can primarily be obtained from safe exposure to sunlight, fortified foods such as milk, cereal, and juice, and specific foods like fatty fish (such as salmon and mackerel), egg yolks, and mushrooms. Supplements are also a viable option, particularly during periods of limited sunlight.
You can usually find vitamin D at supermarkets, pharmacies and some high street retailers(Image: Boots)
Vitamin D supplements can be easily procured from various outlets, including supermarkets, pharmacies, and high street shops. A cost-effective choice is Boots‘ £4 pack of 180 tablets, which works out at just 2p per tablet.
The recommended dosage is one tablet daily, taken with ample water. It’s essential not to exceed this amount. Remember, food supplements are designed to complement your diet and shouldn’t replace a varied, balanced eating plan or healthy lifestyle.
The NHS states: “From about late March or early April to the end of September, most people should be able to make all the vitamin D they need from sunlight. The body creates vitamin D from direct sunlight on the skin when outdoors. But between October and early March we do not make enough vitamin D from sunlight. Vitamin D is also found in a small number of foods.”
Dietary sources of vitamin D apart from sunlight include:oily fish – such as salmon, sardines, trout, herring or mackerelred meategg yolksfortified foods – such as some fat spreads and breakfast cerealsliver (avoid liver if you’re pregnant)What’s the optimal time to take vitamin D?
Because vitamin D is fat-soluble, it’s absorbed most efficiently when taken with meals containing fat. While you can take it at any point throughout the day, incorporating it into your morning or midday meal may help ensure consistent intake and maximum absorption.
For those considering supplementation, 10 micrograms per day is adequate for most individuals. It’s vital not to exceed 100 micrograms.
Key points to remember:
Always speak with your GP before beginning any new supplements or medication to confirm they’re suitable for you. If you suspect a deficiency, a blood test provides the most accurate assessment of your levels.
Overconsumption of vitamin D over a prolonged period (surpassing 4,000 IU daily) can result in hypercalcaemia, a condition marked by high calcium levels in the body. This can manifest as nausea, vomiting, constipation, muscle weakness, and potential damage to the kidneys.
Those with kidney problems, sarcoidosis, or primary hyperparathyroidism should seek medical advice before taking vitamin D supplements due to an elevated risk of hypercalcaemia. Additionally, vitamin D may interact with certain medications, including cholesterol-lowering drugs (cholestyramine), anti-seizure medications (phenytoin), and steroids (prednisone).