Vitamin D

Managing vitamin D for better bone, immune, and mental health

Learn how lifestyle changes, nutrition and natural support can help reduce your risk of vitamin D deficiency.

Introduction

Routine vitamin D testing is not common, which is surprising, given that around 50% of adults are lacking in this essential nutrient. What’s more, the majority of people with a vitamin D deficiency are asymptomatic, so it can be hard to know if you’re affected. In this article, we’re going to discover how our bodies obtain and use vitamin D, then find out the symptoms and risks of vitamin D deficiency you need to look out for – so you can optimise your vitamin D levels for better immune support and bone, teeth, muscle, and nerve health.

What is vitamin D’s role in the body?

Your body needs vitamin D to function properly. Its primary role is to promote calcium absorption into the bloodstream from the small intestine. This enables bone mineralisation for hardened, healthy bones, and the prevention of hypocalcaemia (low calcium levels), osteomalacia (also known as “soft bones”), and rickets. As you get older, healthy bones mean a lower likelihood of weakness, brittleness, and bone damage. In addition to its crucial role in bone health, vitamin D also enhances immune responses and supports cellular growth – increasing the body’s ability to fight infections.

Where to find sources of vitamin D?

Vitamin D is quite unusual compared to other essential vitamins because it’s primarily sourced through skin exposure to sunlight. But well-meaning advice to get outside and top up your vitamin D levels while the sun is shining may not be the best suggestion. You don’t need much direct sunlight to fill up your body’s vitamin D storage - it’s generally accepted that 10–15 minutes in the direct sun is enough time to meet your daily vitamin D requirements in the spring and summer months. If you choose to do this, proceed with caution: skin damage can start occurring within minutes under high sun. Spending time in the sun to “get your vitamin D in” actually does more harm to your health than good, as prolonged sun exposure may cause skin sun damage and increase the risk of skin cancer - with skin damage starting to occur within minutes under high sun.

There are other ways to get your vitamin D outside of the sun (pun intended). You can start by looking at your diet, to see if you can incorporate more food sources of vitamin D, like oily fish, egg yolks, red meat, liver, and fortified foods. However, the levels in food are relatively low, so it can be difficult to get enough vitamin D solely from your diet.

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Disclaimer – when to seek medical advice / call 999: If you think you could be at risk of developing, or believe you are experiencing symptoms of a vitamin D deficiency, contact your health practitioner for advice.

Can you get vitamin D from food?

There are other ways to get your vitamin D outside of the sun. You can start by looking at your diet, to see if you can incorporate more food sources of vitamin D, like oily fish, egg yolks, red meat, liver, and fortified foods. However, the levels in food are relatively low, so it can be difficult to get enough vitamin D solely from your diet.

Can you get vitamin D from food?

There are other ways to get your vitamin D outside of the sun. You can start by looking at your diet, to see if you can incorporate more food sources of vitamin D, like oily fish, egg yolks, red meat, liver, and fortified foods. However, the levels in food are relatively low, so it can be difficult to get enough vitamin D solely from your diet.

Sensible time outdoors

You don’t need much direct sunlight to fill up your body’s vitamin D storage – 10–15 minutes in spring/summer is often enough. Proceed with caution: skin damage can occur within minutes under high sun, and prolonged exposure increases skin-cancer risk.

Sensible time outdoors

You don’t need much direct sunlight to fill up your body’s vitamin D storage – 10–15 minutes in spring/summer is often enough. Proceed with caution: skin damage can occur within minutes under high sun, and prolonged exposure increases skin-cancer risk.

Make supplementation a routine

With location, age, health, sun exposure levels, lifestyle and pollution levels all impacting our body’s ability to produce vitamin D, healthcare professionals generally advise everyone to take vitamin D supplements all year round. The NHS recommends that children over the age of 1 and adults need 10 micrograms (400 IU) of vitamin D a day, with babies under 1 needing 8.5–10 micrograms a day.

Make supplementation a routine

With location, age, health, sun exposure levels, lifestyle and pollution levels all impacting our body’s ability to produce vitamin D, healthcare professionals generally advise everyone to take vitamin D supplements all year round. The NHS recommends that children over the age of 1 and adults need 10 micrograms (400 IU) of vitamin D a day, with babies under 1 needing 8.5–10 micrograms a day.

Don’t overdo it

There is such a thing as too much vitamin D. Any that we don’t use is stored in our fat cells for later. If you take too much for your body, it will run out of fat cells to store it in and release it into your bloodstream. This may lead to hypercalcaemia, which can weaken bones and muscles, create kidney stones, and affect the digestive system, heart and brain. Don’t use prolonged sun exposure as a strategy to “get your vitamin D in.”

Don’t overdo it

There is such a thing as too much vitamin D. Any that we don’t use is stored in our fat cells for later. If you take too much for your body, it will run out of fat cells to store it in and release it into your bloodstream. This may lead to hypercalcaemia, which can weaken bones and muscles, create kidney stones, and affect the digestive system, heart and brain. Don’t use prolonged sun exposure as a strategy to “get your vitamin D in.”

The sun’s rays hit our atmosphere at an acute angle in the upper northern hemisphere during autumn and winter. This, in addition to year-round pollution, can reduce the intensity of UVB rays needed by our bodies to make vitamin D. For that reason, a daily vitamin D supplement is recommended; particularly to those at risk of a vitamin D deficiency. These come in two different forms: D2 (ergocalciferol) and D3 (cholecalciferol). Our supplement of choice is Pharma Nord Bio-Vitamin D-Pearls D3, a pharma-grade supplement containing the same type of vitamin D you produce naturally in your body when exposed to UVB rays (D3), delivered in cold-pressed oil capsules for maximum absorption.

Calcium with vitamin D for better bone support

If you’re concerned about bone health, remember that even with adequate levels of vitamin D, you’ll still need enough calcium to prevent any related problems. This Calcium calculator by the International Osteoporosis Foundation might come in useful. If required, you can take calcium supplements alongside vitamin D supplements. We recommend Pharma Nord’s Bio-Calcium + D3 + K1 + K2 because it delivers vitamins D3, K1, and K2 alongside a high-percentage of easily-absorbed calcium for best bioavailability.

Always speak with your healthcare professional before starting or changing supplements or medicines.

How can I get the right amount of vitamin D?

With location, age, health, sun exposure levels, lifestyle and pollution levels all impacting our body’s ability to produce vitamin D, healthcare professionals generally advise everyone to take vitamin D supplements all year round. The NHS recommends 10 µg (400 IU) daily for children 1+ and adults; 8.5–10 µg for babies under 1.

Who is at higher risk of deficiency?

  • Those living far from the equator; 
  • people with conditions affecting fat absorption or after bariatric/small-intestine surgery; kidney or liver conditions; 
  • over-65s; 
  • those with darker skin; 
  • those going through menopause and post-menopause; 
  • people spending little time outdoors or with full-cover clothing; 
  • family history/childhood rickets or skin cancers; 
  • and certain medicines (e.g., steroids, laxatives, cholesterol-lowering drugs).
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Frequently Asked Questions

What are the signs and symptoms of vitamin D deficiency?

Many people are asymptomatic, but possible signs include tiredness, low mood, bone or muscle pain, frequent infections, and slow wound healing. Severe deficiency can lead to rickets in children and osteomalacia ("soft bones") in adults.

Can I get enough vitamin D from food alone?

Food sources like oily fish, egg yolks, liver, and fortified foods provide some vitamin D, but usually not enough to meet daily requirements. Most people need supplementation, especially in autumn and winter.

Is 10-15 minutes of sun exposure enough?

In spring and summer, short bursts of sunlight can help, but factors like skin type, pollution, clothing, sunscreen, and latitude affect how much vitamin D your body makes. Prolonged sun exposure is not recommended due to skin damage risk.

What's the difference between vitamin D2 and D3?

Vitamin D2 (ergocalciferol) is plant-based, while vitamin D3 (cholecalciferol) is the form your body produces naturally from sunlight. D3 is more effective at raising and maintaining vitamin D levels in the body.

Can I take too much vitamin D?

Yes. Excess intake can cause hypercalcaemia, leading to kidney stones, nausea, muscle weakness, or heart problems. Stick to recommended doses unless otherwise directed by a healthcare professional.

Who is most at risk of deficiency?

People who spend little time outdoors, have darker skin, cover their skin for cultural or medical reasons, are over 65, or have conditions affecting absorption (e.g., coeliac disease, bariatric surgery) are more likely to be deficient.

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