Winter Wellbeing: A Common-Sense Guide to Vitamin D and Daylight

As autumn gives way to winter in the UK, the days shorten, the sun sits lower in the sky and many of us spend most of our daylight hours indoors. It is no surprise that this time of year can leave people feeling a little flat. One topic that comes up again and again during the darker months is vitamin D, sometimes called the sunshine vitamin. Here is a straightforward look at what it is, why winter matters and some simple ways to look after your wellbeing until spring.

What Vitamin D Does

Vitamin D helps the body absorb calcium and phosphate, which are needed to keep bones, teeth and muscles healthy. Most of it is made in our skin when it is exposed to sunlight, and a smaller amount comes from food.

The catch is that in the UK, the sunlight between roughly October and early March is not strong enough for the skin to make much vitamin D. That is why winter is the time it gets the most attention.

What the General Advice Says

NHS guidance suggests that people in the UK consider taking a daily vitamin D supplement during autumn and winter. Some groups, such as people who are rarely outdoors, those who usually cover most of their skin, and people with darker skin, may be advised to consider it all year round. There is separate guidance for babies and young children.

Because needs vary from person to person, and because taking too much can be harmful, it is sensible to check the latest NHS information and ask a pharmacist or your GP if you are unsure what is right for you. This is especially important if you are pregnant, have a health condition or take other medicines.

Food Sources Worth Knowing

Only a few foods naturally contain vitamin D, but they can still be a tasty part of a balanced winter diet:

• Oily fish such as salmon, sardines, mackerel and herring
• Eggs, particularly the yolks
• Red meat
• Fortified foods, including some breakfast cereals, spreads and plant-based milks

Food alone is unlikely to provide all the vitamin D you need in winter, which is why the supplement advice exists, but these ingredients bring plenty of other goodness too.

Even on a grey day, getting outside does more for your mood than staying under the duvet.

Making the Most of Winter Daylight

While winter sun will not do much for your vitamin D, natural light still plays a big part in how we feel. It helps set our body clock and can lift energy levels. A few easy habits can help:

1. Go out at midday. The brightest part of a winter day is usually around lunchtime, so a short walk then can be well worth it.
2. Sit near a window. If you work from home, position your desk where you can see the sky.
3. Keep moving. Regular gentle exercise, such as walking, cycling or dancing round the kitchen, supports both body and mind.
4. Stay connected. Arrange regular catch-ups with friends and family, even if it is just a phone call.

Some people notice their mood dips quite noticeably every winter. If you feel persistently low, lose interest in things you usually enjoy or find it hard to cope, please do not just put it down to the weather. Talk to your GP, who can help work out what is going on and what support might help.

Winter can be a lovely season of cosy evenings, warming food and crisp walks. Looking after the basics, from daylight to diet, helps you enjoy it all the more.