How Much Vitamin D Should I Take?

Let’s talk about sunshine — or rather, the lack of it! Here in the UK, we’re not exactly spoiled for year-round rays. Between cloudy skies, short winter days, and our love of indoor life (thanks Netflix), most of us aren’t getting enough vitamin D, also known as the “sunshine vitamin.” But “How much vitamin D should I take — and why does it matter so much?”

What does vitamin D actually do?

Vitamin D is a bit of a multitasker. It helps your body:

• Absorb calcium for strong bones and teeth
• Support immune function, helping to fight off bugs
• Maintain muscle function and mood balance (yes, low vitamin D can contribute to that winter slump!)

So, if you’re feeling a little low on energy or struggling to shake off colds, your vitamin D levels could be worth a look.

Why we often don’t get enough

Even though our skin can make vitamin D from sunlight, the UK just doesn’t get strong enough sun from October to April for this to happen effectively. Add to that sunscreen (which we should wear), time spent indoors, and less daylight in winter — and it’s easy to see why vitamin D deficiency is so common.

In fact, Public Health England estimates that around 1 in 6 adults in the UK have low vitamin D levels. Yikes!

So, how much vitamin D should I take?

According to NHS guidance, adults and children over the age of one should consider taking:

• 10 micrograms (µg) — that’s 400 IU — of vitamin D every day throughout autumn and winter.

Some people may need a little more year-round if they:

• Spend very little time outdoors
• Cover their skin for cultural reasons
• Have darker skin tones (as it’s harder to make vitamin D from sunlight)

If that sounds like you, a daily supplement all year round might be the way to go.

What’s the best way to take it?

Vitamin D comes in all shapes and forms — from capsules and sprays to effervescent tablets. The best one is the one you’ll actually remember to take!  Avacare’s Vitamin D3 + K2 range makes it simple — easy to absorb, great tasting, and suitable for the whole family. Perfect for when the British sunshine just isn’t doing its job. ☀️

A quick tip for absorption

Vitamin D is fat-soluble, which means it’s best taken with a meal that includes some healthy fats — think avocado, eggs, salmon, or a drizzle of olive oil.

The takeaway

Even on the cloudiest of days, you can still give your body the sunshine it needs!
A daily dose of 10 micrograms of vitamin D helps keep your bones strong, your immune system fighting fit, and your energy levels up — whatever the weather.

So, until the sun makes a proper comeback… it’s time to bottle the sunshine