Vitamin D in Autumn and Winter: What the NHS Recommends
Vitamin D helps the body absorb calcium and phosphate, which are needed to keep bones, teeth and muscles healthy. In the UK, most of us get vitamin D from sunlight on our skin between late March or early April and the end of September.
Why autumn and winter matter
From October to early March, the sun in the UK isn't strong enough for our bodies to make enough vitamin D. Food alone usually can't make up the difference.
What the NHS recommends
- Everyone, including pregnant and breastfeeding women, should consider a daily supplement of 10 micrograms (400 IU) of vitamin D during autumn and winter
- Some people are advised to take it all year round, including people who are rarely outdoors, people who usually cover most of their skin when outside, and people with dark skin
- Children aged 1 to 4 should have a daily 10 microgram supplement all year
How much is too much?
More isn't better. Adults should not take more than 100 micrograms (4,000 IU) a day, as taking too much over a long time can cause too much calcium to build up in the body. If you have a medical condition, ask your GP or pharmacist what's right for you.
| Who | Daily amount suggested by the NHS |
|---|---|
| Adults and children over 1 (autumn and winter) | 10 micrograms (400 IU) |
| People at higher risk of low vitamin D | 10 micrograms all year |
| Adult upper limit | No more than 100 micrograms (4,000 IU) |
Food sources
A few foods contain vitamin D: oily fish such as salmon and sardines, red meat, egg yolks, and fortified foods like some breakfast cereals and fat spreads.
You can read the full guidance on the NHS vitamin D page.