We all know that vitamin D is essential for strong bones, teeth, and muscles. But its benefits don’t stop there! Research has shown that this “sunshine vitamin” offers a wide range of health advantages, from boosting the immune system to lowering cancer risk, protecting against multiple sclerosis, reducing the chances of rheumatoid arthritis, and even acting as a natural mood booster. With a list like that, it’s worth ensuring we’re getting enough vitamin D every day!
During the summer, our bodies naturally produce vitamin D from sunlight exposure. However, from late September to April, the sun in the UK isn’t strong enough for our skin to generate this essential vitamin. To maintain healthy vitamin D levels through these months, we need to rely on vitamin-rich foods and/or supplements. The NHS advises a daily intake of 10 micrograms (400 IU) to support overall health. Here’s how we can meet that recommendation:
1. Eating foods rich in vitamin D Oily fish such as salmon, sardines, mackerel and tuna are great sources of vitamin D (tinned is as good as fresh). It’s also found in fortified foods like breakfast cereals and fat spreads and in egg yolks, red meat and liver. However getting the recommended amount of vitamin D from food alone could be tricky. You would need to eat a salmon fillet or ten egg yolks a day to reach the government’s recommended 10mcg. Plus according to BBC 2’s Trust me I’m a doctor if you cook oily fish in oil, due to the fat soluable nature of vitamin D, some of it can leach into the cooking oil and be lost. Michael Mosley and his team recommend baking or steaming the fish instead.
2. Supplements You can buy both sprays and tablets but watch out as the dosage level varies. Make sure you’re not taking too much vitamin D (current NHS advice is not to take more than 100 micrograms a day). BetterYou is a trusted brand with a nice minty taste.
3. Heading south Ok so this might be a little extreme but geography plays a big part in our ability to synthesise vitamin D. The closer to the equator you are the stronger the sun’s UVB rays are – and it’s these rays that trigger the skin to make vitamin D. So if you were needing that excuse to head south…
You can find out your vitamin D levels through a blood test. You might be able to get this done at your GP surgery. If not there’s a good home testing kit available – it’s a finger prick blood spot test from an NHS laboratory.
4. Use UV Lamps or Light Therapy Boxes: For those at higher risk of deficiency, specially designed UVB lamps (used with caution) can help stimulate Vitamin D production in the skin.
5. Choose Fortified Foods: Many foods, including cereals, dairy products, and plant-based milk alternatives, are fortified with Vitamin D. Reading labels can help you find products with added Vitamin D.
6. Exercise Outdoors During Daylight: Even in winter, getting outside when the sun is brightest can contribute a small amount of Vitamin D, so try to walk or exercise outdoors around midday when sunlight is strongest.
You can find our favourite Nordic walking poles here and if you’re looking for our advice on best walking kit here’s our recommendations:
walking shoes waterproof boots waterproof jackets walking socks
The Bristol & Bath Nordic Walking Team
