As we head towards the darker months, there’s one vitamin that’s worth having on your radar…

Vitamin D.

Our bodies can make vitamin D when our skin is exposed to sunlight. The problem is, here in the UK, between roughly October and early March, the sunlight simply isn’t strong enough for us to make enough vitamin D through our skin.

And living here in the Scottish Highlands, we’re hardly blessed with an abundance of sunshine at the best of times

So why does vitamin D actually matter?

Vitamin D plays an important role in:

Bone health – it helps your body absorb calcium, which is essential for maintaining healthy bones and teeth.

Muscle function – vitamin D contributes to normal muscle function, so it’s particularly relevant when we’re talking about staying strong and active.

Immune function – it also supports the normal functioning of your immune system.

CAN’T I JUST GET IT FROM FOOD?

You can get some vitamin D from foods such as oily fish like salmon, sardines and mackerel, as well as egg yolks and fortified foods.

But there aren’t actually many foods that naturally contain significant amounts of vitamin D, which can make getting enough through diet alone difficult.

SO, SHOULD I TAKE A SUPPLEMENT?

UK guidance recommends that everyone should consider taking a daily vitamin D supplement containing 10 micrograms (400 IU) during autumn and winter.

And one of the questions I always get asked whenever I talk about supplements is:

“Where’s the best place to buy it?”

With vitamin D, you really don’t need to overcomplicate it.

You don’t need an expensive or trendy brand. You can pick up vitamin D from your local pharmacy, supermarket or health shop. Rather than getting caught up in the marketing on the front of the bottle, check the label and look at the actual dose.

Keep it simple. Check the dose. Buy it somewhere reputable.

If you already take regular medication or other supplements, or you’re unsure whether vitamin D is appropriate for you, it’s always worth having a quick chat with your GP, pharmacist or another healthcare professional before adding something new. They can give you advice based on your individual circumstances and anything you’re already taking.

Some people are also advised to take vitamin D all year round, particularly if they have very little exposure to sunlight or are at greater risk of vitamin D deficiency.

And finally, supplements are exactly that…

Supplements.

They’re there to supplement a healthy diet and lifestyle, not replace one.

Keep eating a varied diet.
Keep moving and strength training.
Get outside when you can.
Prioritise your sleep.

And keep doing the basics properly.

Unfortunately, a vitamin D tablet still doesn’t technically count as seeing daylight 😂☀️

Erin Grant
Head of Gyms | MNU Certified Nutritionist