Vitamin D UK Winter Guide: NHS Advice for Families
The clocks have gone back, it is dark by the time you collect the kids, and the only daylight you see on a weekday is through the office window. If you have wondered whether you should be taking a supplement, this post sums up the NHS advice on vitamin D in the UK winter for adults, babies and children, in plain English. Following the vitamin D UK winter advice is one of the simplest health habits there is, and it takes about ten seconds a day.
As always, I am a coach, not a doctor. If you have a health condition, take other medicines or are unsure, ask your GP or pharmacist.
Why vitamin D matters
The NHS page on vitamin D explains that it helps regulate the amount of calcium and phosphate in the body, which are needed to keep bones, teeth and muscles healthy. For anyone doing strength training, and especially for women approaching menopause, bone health is something to think about long before it becomes a problem.
Vitamin D UK winter: the NHS advice in brief
From about late March or early April to the end of September, the NHS says most people can make all the vitamin D they need from sunlight on their skin and a balanced diet. From October to early March, the sun in the UK is not strong enough for our bodies to make enough.
That is why the NHS says everyone should consider taking a daily supplement during autumn and winter. Here is a summary of the amounts on the NHS page:
| Who | NHS advice |
|---|---|
| Adults and children over 4 | Consider 10 micrograms a day from October to early March |
| Pregnant and breastfeeding women | Consider 10 micrograms a day, as above |
| Children aged 1 to 4 | 10 micrograms a day, all year round |
| Breastfed babies from birth to 1 year | 8.5 to 10 micrograms a day, all year round |
| Formula-fed babies | No supplement needed while having more than 500ml of infant formula a day, as formula is already fortified |
Always check the NHS page for the latest advice, as guidance can be updated.
Who should take vitamin D all year?
The NHS advises that some adults and children over 4 at higher risk of not getting enough should take 10 micrograms every day throughout the year. This includes people who:
- Are not often outdoors, for example if they are frail or housebound
- Are in an institution such as a care home
- Usually wear clothes that cover up most of their skin when outdoors
- Have dark skin, for example people of African, African-Caribbean or South Asian background
Food sources
It is hard to get enough from food alone, but these help. The NHS lists:
- Oily fish such as salmon, sardines, herring and mackerel
- Red meat
- Egg yolks
- Fortified foods such as some fat spreads and breakfast cereals
Easy family wins: sardines on toast, salmon traybakes, or a boiled egg with soldiers before school. My post on calcium-rich foods pairs well with this one if bones are on your mind.
Do not overdo it
More is not better. The NHS says taking too many vitamin D supplements over a long period can cause too much calcium to build up in the body, which can weaken bones and damage the kidneys and heart. The NHS upper limits are 100 micrograms a day for adults and children aged 11 to 17, 50 micrograms for children aged 1 to 10, and 25 micrograms for infants under 12 months. For most people, 10 micrograms a day is enough. If your doctor has recommended a different dose, follow their advice.
Also check labels: some multivitamins already contain vitamin D, so you may not need a separate one. A pharmacist can help.
A simple winter routine for the whole family
- Keep the supplement next to the toothbrushes or kettle so you see it every morning.
- Get some daylight anyway. Even though winter sun will not top up your vitamin D, a 10 to 20 minute walk in daylight helps with mood and energy. My post on exercising on dark winter mornings has ideas.
- Keep lifting. Strength training and impact like brisk walking and stair climbing are good for bones. The NHS covers this in its advice on preventing osteoporosis.
- Set a reminder for April to review whether to stop, unless you are in an all-year group.
Where exercise fits in
Vitamin D and calcium are the building materials. Strength training sends your bones the message to use them. That is a big part of why I built my SYP Built To Last functional strength class for 35+: squats, carries, pushes and pulls you can scale to your level, in a small group. If you have osteoporosis or have been told you have low bone density, check with your GP or physio before starting, and tell me so we can adapt. For winter motivation, see indoor bootcamp in North London this winter.
FAQs
Should I take vitamin D in the UK winter?
The NHS says everyone should consider a daily 10 microgram supplement from October to early March, because sunlight is not strong enough to make enough vitamin D in those months.
How much vitamin D should a child take?
The NHS advises 10 micrograms a day all year for children aged 1 to 4, and 8.5 to 10 micrograms for breastfed babies. Children over 4 should consider 10 micrograms in autumn and winter.
Can you take too much vitamin D?
Yes. Too much over a long time can cause calcium to build up in the body. Stick to the NHS amounts unless a doctor advises otherwise.
Can I get vitamin D from a sunbed or a winter walk?
Winter sun in the UK is not strong enough for most people to make enough vitamin D. Sunbeds are not a recommended way to get it. Supplements are the simple option from October to March.
Book your first class
Supplement sorted? Now look after the bones and muscles it supports. SYP Bootcamp runs 45-minute small-group classes indoors in a church hall in Archway N19, max 10 people and £15 a class, so winter weather is no excuse. Book your £15 class here, or call or WhatsApp me on 07301 512215. If you and your partner want to get stronger together this winter, have a look at partner personal training in Archway.
About the author
Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.
