Are you feeling more sluggish as the days get darker? Low vitamin D levels could be to blame. Dubbed the 'sunshine vitamin', it is produced when the skin is exposed to sunlight. It helps regulate mood, supports the immune system and keeps our bones and muscles strong.
You can find vitamin D in foods like oily fish, egg yolks and fortified cereals, but the amounts are usually too small to rely on. In the UK, from October to March, the sun isn’t strong enough for our skin to make vitamin D naturally.
That's why the government recommends that everyone over the age of four should consider taking a supplement of 10 micrograms - around 400 IU (International Units) per day. People at higher risk of deficiency, like the elderly, those with darker skin and breastfeeding mothers - are advised to take it throughout the year.
About one in six adults in the UK has low vitamin D, yet the symptoms can be easy to miss. If you're feeling tired all the time, a bit down, having trouble concentrating, catching more colds than usual or dealing with achy muscles, these could all be signs that your vitamin D is running low.
If any of these sound familiar, it’s worth getting a blood test - either through your doctor or with a simple finger-prick kit from the pharmacy. Once vitamin D levels are restored, many people notice a lift in mood, more energy and better resistance to colds.
How to boost your Vitamin D levels
Maintaining healthy vitamin D levels doesn’t have to be difficult. Supplements are widely available. Research suggests that vitamin D3 (cholecalciferol), found in animal sources such as oily fish and also produced by the skin, is generally better absorbed. While vitamin D2 (ergocalciferol), the plant-derived form, is a suitable option for vegans and vegetarians.
How you take vitamin D comes down to personal preference. Sprays, like Bare Biology Beam & Balance are portable and fast-absorbing. This vegan-friendly formula combines vitamins D3 and K2 with MCT and peppermint oils, delivering 4000 IU in just three sprays.
Capsules, like ARTAH Vitamin D3 + K2, offer additional support for bone and cardiovascular health, as K2 contributes to normal blood clotting.
If you prefer a chewable option, Wild Nutrition Vitamin D Gummies are made from whole fruit and without any artificial additives. They are also vegan-friendly and available in a children’s version too.
A daily dose of vitamin D is a small step that can make a big difference to mood, energy and immunity this autumn.
