We can also top up our levels by eating foods that contain Vitamin D, but we tend to only get about 10 per cent of our intake through food. So what happens if sunlight is limited and only 10 percent \u2013 or probably less \u2013 of your total Vitamin D is coming from your meals? <\/p>\n
The NHS advises that: \u201cA lack of vitamin D can lead to bone deformities such as rickets in children, and bone pain caused by a condition called osteomalacia in adults.\u201d This is because vitamin D helps the body regulate calcium and phosphate levels and keeps bones, teeth and muscles healthy. It also helps to regulate our mood and our sleep. <\/p>\n
Low levels have been linked to mood disorders such as anxiety and depression and a lack of this essential hormone can contribute to the symptoms of seasonal affective disorder<\/a> (SAD) which, according to the Royal College of Psychiatrists, affects three per cent of the population. The NHS puts the figure at somewhere between one in 20 people which is closer to five per cent. <\/p>\n The NHS also advises that while you can have too much vitamin D, you\u2019re probably more likely to be vitamin D deficient \u2013 especially if you\u2019re not supplementing it during the winter months in the UK. However, unless you\u2019re experiencing clear symptoms of deficiency, it can be hard to know whether your levels are sub-optimal, healthy or indeed, too high.<\/p>\n I asked a team of experts to explain what causes vitamin D deficiency, the important signs to look out for, and the dangers involved with not getting enough and having too much. <\/p>\n I also asked them how to monitor levels and the best and safest ways to get more vitamin D, depending on your needs, your lifestyle and your health status. Read on for the facts and the best ways to maintain your levels to stay healthy and happy this winter.<\/p>\n What causes vitamin D deficiency?<\/p>\n There are several causes for vitamin D deficiency. These range from ageing to diet and disease. As sunlight is our main natural source of vitamin D, short winter days and cloud cover are one of the primary causes of a drop in our vitamin D levels. <\/p>\n Nutritionist Maz Packham<\/a>founder of Nourishful Nutrition<\/a>, explains that: \u201cwe synthesise vitamin D in the skin in response to UV light \u2013 more specifically to UVB \u2013 so, it\u2019s not surprising many of us in the UK are deficient or have insufficient levels due to seasonal factors.\u201d <\/p>\n However, baking in the sun with no protection is not necessarily the safest way<\/a> to top up your levels as this can cause skin damage and potentially lead to issues like sunburn and heatstroke in the short term and skin cancer in the long term. Dermatologists agree that while SPF does block some UVB it doesn\u2019t block enough to interfere with Vitamin D levels drastically so you should still wear it to protect your skin from sun damage year round. <\/p>\n Nutritional therapist Eve Kalinik<\/a> points out that though we experience fewer daylight hours in the UK during the winter and this directly impacts our vitamin D levels, \u201ceven those living in sunnier climes might be deficient.\u201d This is why individualised testing is so important. <\/p>\n According to the National Institutes of Health, individuals with darker skin are more likely to have lower vitamin D levels than those with lighter skin. This is all to do with the level of melanin in the skin. Individuals with lighter skin tones have less melanin and this allows them to absorb UVB radiation more efficiently and produce vitamin D more effectively than those with more melanin. Your level of deficiency could depend on where in the world you are, your exposure to daylight, your skin tone and your lifestyle.<\/p>\n Read more: How to know if a supplement is any good \u2013 what works and what doesn\u2019t?<\/a><\/p>\n Some groups are also at a higher risk of deficiency than others. \u201cVitamin D plays a role in reproduction and glucose balance,\u201d explains Hannah Alderson<\/a>, a registered BANT nutritionist and hormone specialist. She explains that for this reason, people with diabetes and those with hormonal conditions such as PCOS (polycystic ovary syndrome) are more likely to experience deficiency. <\/p>\n \u201cThe prevalence of vitamin D deficiency in women with PCOS is around 67-85 per cent,\u201d she says. While in the elderly, the prevalence of deficiency sits at around 37 per cent for those 60 year and upwards, according to a 2019 study.<\/a> The numbers could well be higher post covid. <\/p>\n While it is possible to source some vitamin D through diet, it will be a small amount. However, some diets might be totally lacking if certain foods aren\u2019t incorporated. Alderson advises that, \u201cwe can get a little from food \u2013 such as mushrooms, oily fish, dairy, and eggs \u2013 but that\u2019s not really going to cut it.\u201d<\/p>\n Still, it\u2019s important to incorporate vitamin D-rich foods year round to ensure we\u2019re eating a varied diet filled with essential nutrients. <\/p>\n Kalinik explains that, \u201csome people suffer from a lack of absorption as a result of poor gut health and\/or conditions such as Crohn\u2019s and coeliac disease,\u201d and this makes it even harder to top up vitamin D from food. <\/p>\n She adds that \u201cSome groups are just [more] vulnerable to vitamin D deficiency, like those of a certain age, or those with darker skin.\u201d<\/p>\n Read more: \u2018Hormone balancing\u2019 isn\u2019t really a thing, says Dr Zoe Williams \u2013 here\u2019s what to do instead<\/a><\/p>\n What are the signs of vitamin D deficiency?<\/p>\n Deficiency can show up in many ways. Kalinik says, first and foremost, an unexplained \u201csusceptibility to infections and viruses\u201d might be a sign, given that vitamin D is a crucial component of robust immune function. <\/p>\n Signs of deficiency may also present as, \u201cbone pain or muscle weakness (since vitamin D helps with the balance of calcium in the body) or even low mood and fatigue, which can often be associated with SAD.\u201d<\/p>\n Feeling tired is one of the symptoms people tend to notice first. However, during winter, the clocks changing<\/a>, disrupted sleep or possibly other health considerations like hormonal fluctuations can mask vitamin D deficiency. <\/p>\n Symptoms can domino into one another and fatigue can lead to frequent illness, low mood and weight gain. Bone loss can also become osteoporosis and osteomalacia, increasing the risk of fractures and breaks \u2013 this can be a life-threatening issue in later life. In severe cases of deficiency, seizures can occur.<\/p>\n What should I do if I\u2019m vitamin D deficient?<\/p>\n The first thing you could do to find out if you\u2019re vitamin D deficient is try an at-home blood test \u2013 they\u2019re readily available and give a good indication of your current status. A blood test can also let you know exactly how deficient you are. <\/p>\n For a more comprehensive view of your nutrient deficiencies and any hormone issues, as well as any damage done by prolonged deficiency, it\u2019s best to visit your GP or a qualified healthcare provider for testing. Your doctor can advise on the best dose of vitamin D to take for best results and advise on any other medications and lifestyle changes that might be needed. <\/p>\n Some vitamin D supplements are stronger than others, so if your levels are only slightly below the recommended level, you might only need a low dose of vitamin D. For other people, a much higher dose might be needed. <\/p>\n Vitamin D supplements contain either vitamin D2 also known as ergocalciferol or vitamin D3, known as cholecalciferol. Vitamin D3 is often derived from animal sources like lanolin \u2013 which comes from sheep’s wool and some consider not suitable for vegans \u2013 while vitamin D2 is derived from plant sources like fungi or yeast. <\/p>\n Taking the wrong dose of vitamin D can have adverse effects because it is possible to take too much. \u201cIt’s very hard to get vitamin D poisoning, but it is possible because it\u2019s a fat-soluble vitamin,\u201d says Alderson. This means that if you take a lot of it, it can build up in the body and potentially become toxic. This is something to watch out for with a variety of supplements, she explains. <\/p>\n If in doubt regarding your dosage, check in with your doctor to arrange a test or ask them to explain the results of your at-home test to you. You can take a supplement containing vitamin D while pregnant and there aren\u2019t many medicines that supplements will interact with. However, it\u2019s important to be mindful about the other supplements you\u2019re taking. <\/p>\n Taking large doses of different minerals, like calcium, zinc and magnesium, at the same time as vitamin D can lead to what\u2019s known as \u201cmineral competition\u201d where nutrients compete for absorption in the gut. <\/p>\n Packham adds that along with taking supplements, you can try to increase your levels of vitamin D by upping your exposure to direct sunlight. \u201cAim for 25 to 30 minutes in the midday sun, as levels are more abundant when the sun is highest in the sky, making the vitamin D synthesising process more efficient.\u201d <\/p>\n The experts all advise making sure oily fish, red meat and egg yolks are a part of your diet. However, all experts concede that even if you took all of the steps above, supplementing with vitamin D supplements from a trusted brand<\/a> is in all likelihood going to be the way to go, especially during the winter months in the UK.<\/p>\n Read more: The health benefits of chia seeds, according to experts<\/a><\/p>\n![\"Vitamin](\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2025\/11\/iStock-1306357647.jpg\")
Vitamin D supplements come in a variety of doses and forms (Getty\/iStock)<\/p>\n