We often hear that sunlight is good for us. But did you know that sunlight also helps your body make vitamin D? Vitamin D is something our body needs every day, but it is also something many people in the UK may not get enough of.
So, what exactly does vitamin D do, where do we get it from, and when might you need to check your vitamin D level? Let us take a look.
What Is Vitamin D?
Vitamin D is an important nutrient that helps your body absorb calcium. Calcium is needed to keep your bones, teeth, and muscles healthy, so vitamin D plays an important role in maintaining them.
Your body can make vitamin D when your skin is exposed to daylight. You can also get smaller amounts from certain foods and supplements. This sounds simple enough, but living in the UK can make things a little more complicated.
Why Is Vitamin D Important in the UK?
The amount of sunlight we get changes throughout the year. According to the British Heart Foundation, around 1 in 6 adults in the UK have low levels of vitamin D in their blood, which can put them at greater risk of deficiency.
From late March to the end of September, most people can usually get vitamin D through a combination of daylight and a healthy, balanced diet. However, from October to March, there is less sunlight in the UK. The UK government therefore recommends vitamin D supplementation during these months. People who do not spend much time outdoors or who cover most of their skin may need supplementation throughout the year.
So if you live in the UK, especially through those long, grey winter months, vitamin D is something worth being aware of.
Can You Get Vitamin D From Food?
Yes! Sunlight is an important source, but some everyday foods also contain vitamin D:
- Oily Fish: Fish such as salmon, mackerel, sardines, and herring are good sources of vitamin D. For example, the British Heart Foundation lists around 9.3 micrograms of vitamin D per 100g of steamed salmon and 8.5 micrograms per 100g of grilled mackerel. Oily fish are also a great source of omega-3 fatty acids.
- Mushrooms: Some mushrooms are grown under ultraviolet light and can contain useful amounts of vitamin D. If you see mushrooms labelled as “high in vitamin D”, they may have been exposed to UV light during growing.
- Eggs: Egg yolks are another source of vitamin D. One egg contains around 1.7 micrograms of vitamin D, according to the British Heart Foundation.
- Other Foods: Small amounts of vitamin D can also be found in foods such as liver and red meat. Some products, including certain breakfast cereals, plant milks, fruit products, and fat spreads, may also have vitamin D added to them. Always check the food label to see whether a product has been fortified.
What Happens If Your Vitamin D Is Low?
This is where things can become less obvious. You cannot always tell from looking at someone whether their vitamin D level is low.
That is why, when vitamin D status needs to be assessed, a blood test can provide useful information about the level of vitamin D in the body. Testing may be considered as part of an assessment when there are relevant symptoms, risk factors, or clinical concerns.
It is also important to remember that not everyone needs a vitamin D blood test simply because they live in the UK. Whether testing is appropriate depends on the individual and the reason for testing.
How Much Vitamin D Do We Need?
The recommended daily intake is around 10 micrograms (400 IU) per day. Most vitamin D is produced by the body after exposure to daylight, while food provides another source.
During the darker months, supplements can help people meet their vitamin D needs when sunlight exposure is lower. However, taking more is not necessarily better. If you are considering supplements, it is sensible to follow UK guidance and speak with a healthcare professional if you are unsure what is appropriate for you.
A Simple Way to Think About Vitamin D
Think of vitamin D as one small part of a much bigger health picture. A healthy lifestyle is not about finding one magic food, one supplement, or one blood test. It is about putting lots of small pieces together:
- Good nutrition
- Regular activity
- Enough daylight
- Appropriate supplementation
- Understanding your health
And sometimes, a blood test can help you understand one of those pieces a little better.
At Medical Diagnosis Victoria
At MDX Victoria (Medical Diagnosis Victoria), vitamin D testing can be used to help assess your vitamin D status when testing is clinically appropriate. If you are concerned about your vitamin D level, your diet, your lifestyle, or your general health, speak with a healthcare professional about whether testing may be suitable for you.
Because sometimes the question is not simply: “Am I taking enough vitamin D?”
It is: “Do I know what my vitamin D level actually is?”
Understanding your health starts with understanding the information your body gives you.
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Get fast, professional answers at our central London clinic.
Frequently Asked Questions (FAQs)
No, special preparation or fasting is generally not required for a vitamin D blood test. You can eat and drink normally on the day of your appointment.
Studies indicate that a significant number of adults in the UK experience low levels of vitamin D, particularly during the autumn and winter months when sunlight exposure is limited.
While many people take standard over-the-counter supplements during the winter months in line with UK guidelines, a private blood test can tell you your exact baseline numbers if you suspect a deficiency or want to tailor your intake.
You can visit MDX Victoria, located just a 10-minute walk from London Victoria Station, for quick and professional testing without long waiting lists.
