Collection: Vitamin D

Vitamin D is often called the “sunshine vitamin” as the majority of the vitamin D we obtain is through absorption of sunlight - more specifically ultraviolet B (UVB) radiation. If for some reason we do not receive enough sunlight, then we are at higher risk of a vitamin D deficiency. In countries like the UK, especially from October to March, there is a reduced intensity of sunlight which may not be enough for us to synthesise enough vitamin D via this route alone. As a result, Public Health England have recommended that everyone considers taking vitamin D supplements during these months. They have also suggested that people at higher risk of vitamin D deficiency consider taking supplements all year round.(1)

Higher risk groups can be separated into:

People with darker skin: For those of us that have darker skin there is a greater risk of having vitamin D deficiency. This is because the pigment in our skin (melanin) provides a protective role against UVB radiation, meaning people with darker skin require more sun exposure than those with lighter skin. One report that looked into vitamin D deficiency in the South Asian population in the UK suggested that 94% of adults may have the deficiency in the winter, and 82% in the summer.(2)

People that always cover their skin when outside: Some people in the UK may have cultural or religious reasons for covering their skin when they leave their home. This unfortunately means they also have reduced skin exposure to the sun and therefore are at risk of vitamin D deficiency

People that cannot go outdoors regularly enough: There are also some people in the UK who may struggle to leave the house. For example, elderly patients living in care homes. This group may also start to include more of the general public this year due to the lockdown that was imposed over the summer months.

Vegans: As most natural sources of vitamin D are animal based, vegans may be at higher risk of deficiency. Vegans can still have vitamin D in their diet through fortified foods such as cereals, orange juice, soya milk, and almond milk. 

Symptoms of vitamin D deficiency

The symptoms of vitamin D deficiency can be quite subtle but here is a list of signs and symptoms you may experience if you have a vitamin D deficiency: 

• Tiredness and fatigue(3)
• Muscle pain - Vitamin D contributes to the maintenance of normal muscle function
• Bone pain - Vitamin D contributes to maintenance of normal bones
• Low mood(4)
• Getting sick often - Vitamin D contributes to the normal function of the immune system*

As they are very non-specific, if you do experience any of these symptoms it may not be as a result of vitamin D deficiency. The information provided is not to be used for self-diagnosis - if you have any concerns about your health you should still contact your healthcare provider.

The safe upper limit for daily Vitamin D intake is 4000IU (NHS)