 Breadcrumbs

  



   ![Why Vitamin D Is The Supplement You Should Be Taking This Winter ](https://media.sheerluxe.com/A-qmKagTWR2aZ3XuGQoXmz5EoKw=/800x0/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2021%2F10%2Fvitamin-d-101.gif?itok=5AypiTRo)

  

 

 



 

  PEXELS 

 

 

 

[Life](/life)

 /  29 October 2021  

#  Why Vitamin D Is The Supplement You Should Be Taking This Winter  


Vitamin D is vital for energy levels, immunity and strong bones, but as the days get shorter, we see less of the sun and get less of its benefits. But there are some easy ways to top up on this crucial nutrient – three nutritionists and a pharmacist told us everything you need to know…  


[ Save To My Favourites ](/user/login?destination=/markdownify/node/29659)

 

  PEXELS 

 

 

 



 

 

 

 

### It’s More Important Than Ever

Even before the pandemic, the government suggested everyone should be supplementing with vitamin D, but a recent report implied there could be a link between a deficiency and coronavirus survival rates. “Vitamin D has always been known as the bone health vitamin, although in the last few years research has emerged supporting the positive effects of vitamin D on the immune system,” nutritionist [Clarissa Lenherr](https://clarissalenherr.com/) tells SL. One study found 80% of Covid patients within one hospital had a vitamin D deficiency. Elsewhere, a study from last year, analysing data from ten countries, suggested a correlation between low vitamin D levels and mortality rate. “Vitamin D plays a crucial role in supporting and modulating the immune system,” adds [Amanda Callenberg](https://www.amandacallenberg.com/), nutritional therapist at Your Zooki. “It also promotes heart health and regulates blood pressure, cholesterol levels and inflammation.”

### It Plays A Role In Gut Health

The gut microbiome is now understood to be crucial to overall health, and vitamin D is a big factor here. “Not many people know vitamin D is linked to the diversity of your gut microbiome, which in turn has a plethora of overall health benefits, which we’re only just beginning to understand,” says nutritional therapist [Ellie Clarke](https://www.ellieclarkewellbeing.com/). “Vitamin D is also thought to influence the function of the ‘gatekeeper’ system in your gut, explaining why a deficiency has been linked with leaky gut, which in itself is a known link to autoimmune diseases and other degenerative conditions.” At the same time, better gut health boosts your body’s ability to absorb vitamin D, emphasising again the importance of looking after your microbiome.

### There’s A Fair Chance You’re Deficient

“Around 20% of British adults are deficient in vitamin D,” says Abbas Kanani, pharmacist at [Chemist Click](https://www.chemistclick.co.uk/superintendent-pharmacist). “Moreover, a recent study suggested up to 57% of Asians living in the UK are deficient, while up to 38% of UK-based Africans face the same problem. People with darker skin tones are more prone to a deficiency as higher levels of melanin make it trickier for the skin to produce vitamin D.” Throw this summer’s poor weather into the mix and your risk of a deficiency increases. “Our skin stores vitamin D away for the winter, having ideally been exposed to enough of it during the summer months to then make its own vitamin D in the winter,” Abbas adds. However, the further you travel from the equator, the less vitamin D you make – and if you’ve experienced a British summer, your stores may not be at their peak.

 

 

 

 Between October and March, any sunlight you’re exposed to doesn’t contain enough UVB for the body to effectively make vitamin D.  
 

 



 

 

 

 

### Low Mood Could Be A Symptom

Vitamin D is something we associate with a healthy body, but topping up your levels could also lead to a healthier mind, says Amanda. “There’s a possible connection between vitamin D and levels of serotonin, the mood-boosting neurotransmitter that’s found in the brain. In fact, vitamin D receptors are found throughout the brain. These receptors help your brain cells receive and understand messages, and a lack of vitamin D is likely to take its toll on the way your brain communicates, impacting mood, decision making and memory formation. Low levels of vitamin D have also been associated with depression, Alzheimer’s disease and other dementias, as well as general cognitive decline.”

### The Shadow Test Can Help

“A lack of exposure to sunlight is the biggest reason for a deficiency,” Amanda stresses. “This can be exacerbated by shorter days in winter, poor summer sunshine and the use of sun cream.” Remember this: to stimulate production of vitamin D, the sun needs to be high enough in the sky. You can tell if your body is making vitamin D or not by checking the length of your shadow. A rough rule of thumb? If your shadow is taller than you are, your body won’t be producing vitamin D by itself. “In the UK, between October and March, any sunlight you’re exposed to doesn’t contain enough UVB for the body to effectively make vitamin D,” adds Ellie. “Therefore, during the winter months, supplementation is crucial.”

### Food Sources Are Limited

It’s tricky to get enough vitamin D through diet alone, but the richest sources are oily fish, eggs, yoghurt and cheese, which explains why vegans are often deficient in vitamin D. “Salmon and mackerel are great if you eat oily fish, with one portion providing your recommended daily allowance,” says Ellie. “A portion of mushrooms (ideally chestnut and portabello) and a couple of eggs will also boost your levels. However, as vitamin D is only found in a small number of foods, it’s best to top this up with supplements.”

### Your GP Is A Good Place To Start

“You should always get your vitamin D levels tested before taking a supplement, as you may need a certain amount to get yours to the right level,” says Abbas. At the same time, high levels of vitamin D can also be problematic, says Ellie. “Although it’s rare, it is possible to have too much vitamin D, and toxicity would usually be caused by supplementation, not by diet or sun exposure. The recommendation is for adults to have 400iu (equivalent to 10mg) of vitamin D each day between October and March. Having said that, a supplement that contains more than 400iu will be safe for most adults, since recommendations represent the minimum requirements. Multivitamins tend to contain 400iu, while standalone vitamin D supplements will contain more and are great if your levels need a boost.”

 

 

 

 

 Better gut health boosts your body’s ability to absorb vitamin D, emphasising again the importance of looking after your microbiome.  
 

 



 

 

 

 

### What You Take Matters

“Vitamin D supplements come in two forms: D2 and D3, but there’s a big difference between them,” says Amanda. “D3 is the form of vitamin D that’s closest to what sunlight naturally produces in the body, making D3 the more active and preferred form.” How to take it is down to personal choice, Ellie adds. “Take it in the way you know you’ll stick with it – sprays and capsules are good for most people, but steer clear of gummies, which tend to be loaded with sugar. Vegans should also note that most vitamin D supplements contain lanolin (from sheep’s wool), so they may prefer to choose a lanolin-free version or a vegan-friendly vitamin D2 supplement.”

### A Small Amount Of Fat Aids Absorption

As a fat-soluble nutrient, vitamin D is best taken with a small portion of fats for optimal absorption. This is why some supplements come in drop form, as the oil helps the vitamin D get to where it’s needed. If, however, you’re sticking with a vitamin D capsule, be sure to take with a meal that contains some fat to reap the benefits. “Avocado and coconut oil will provide the perfect amount of healthy fats to aid vitamin D absorption,” says Ellie.

### Patience Is Key

When it comes to seeing results, don’t expect miracles overnight. “It can take a few months to get your levels up to scratch,” says Abbas. “And the more depleted you are, the longer it will take.” If in any doubt, chat to your GP. “Remember there are specific calculations used to restore vitamin D levels in the body if you’re deficient, which is then followed by a maintenance dose based on your weight. How much and for how long can be determined by your GP,” says Amanda.

For more information, visit [EllieClarkeWellbeing.com](https://www.ellieclarkewellbeing.com/), [ChemistClick.co.uk](https://www.chemistclick.co.uk/), [YourZooki.com](https://yourzooki.com/) and [ClarissaLenherr.com](https://clarissalenherr.com/)

### *Shop Our Product Edit Below...*

 

 

 

 ![Vitamin D Complex - 1000IU from Link Nutrition ](https://media.sheerluxe.com/GCmhtm4ov3bY9U8-x_pKYLB7kTM=/600x0/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2021%2F10%2Flinknutritionvitamindcomplex_0.jpg?itok=9a_FqfwX)

 

 

 

[#### Vitamin D Complex - 1000IU](https://linknutrition.com/products/vitamin-d3-1000iu)

##### Link Nutrition, 



£11.95

 

[ Flag this item ](/user/login?destination=/markdownify/node/29659 "Add product to my favourites")

 

 

 

 ![D4000 Vitamin D Daily Oral Spray Peppermint Flavour from BetterYou ](https://media.sheerluxe.com/CpXbNvRz55wGUO7_f_EwNiG4jfQ=/600x0/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2021%2F10%2Fbetteryoudlux4000_0.jpg?itok=ZLOSkdrw)

 

 

 

[#### D4000 Vitamin D Daily Oral Spray Peppermint Flavour](https://www.hollandandbarrett.com/shop/product/betteryou-d4000-vitamin-d-daily-oral-spray-peppermint-flavour-60045968)

##### BetterYou, 



£9.95

 

[ Flag this item ](/user/login?destination=/markdownify/node/29659 "Add product to my favourites")

 

 

 

 ![Vitamin D3 Liquid from Pure Bio](https://media.sheerluxe.com/awWvUQNNAZdqQN_bs8o2yUlfoRE=/600x0/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2021%2F10%2Fpureencapsulationsvitamind3liquid_0.jpg?itok=RLtdtlyL)

 

 

 

[#### Vitamin D3 Liquid](https://www.planetorganic.com/products/pure-encapsulations-vitamin-d3-liquid-22-5ml)

##### Pure Bio, 



£15.96 *(was £19.95)*

 

[ Flag this item ](/user/login?destination=/markdownify/node/29659 "Add product to my favourites")

 

 

 

 ![Bio-Vitamin D3 1000IU from Pharma Nord](https://media.sheerluxe.com/yK3PDboY5chw_fI46b0EePbUBUg=/600x0/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2021%2F10%2Fpharmanordbio-vitamind3_0.jpg?itok=fBDvHwT5)

 

 

 

[#### Bio-Vitamin D3 1000IU](https://www.pharmanord.co.uk/all-products/bones-joint-care/vitamin-d3-supplements-1000iu)

##### Pharma Nord, 



£7.95

 

[ Flag this item ](/user/login?destination=/markdownify/node/29659 "Add product to my favourites")

 

 

 

 ![Vitamin D3+K2 Spray from Neutrient](https://media.sheerluxe.com/HYDIa-8qD44djmMZSxPboDnSwTc=/600x0/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2021%2F10%2Fneutrientvitamind3k2spray_0.jpg?itok=ui1NF3JO)

 

 

 

[#### Vitamin D3+K2 Spray](https://www.planetorganic.com/products/neutrient-vitamin-d3-k2-spray-20ml)

##### Neutrient, 



£19.98

 

[ Flag this item ](/user/login?destination=/markdownify/node/29659 "Add product to my favourites")

 

 

 

 ![Vitamin D3 400IU from Viridian ](https://media.sheerluxe.com/9XpMVst8sr_Pdnf8Vbz3WvGARjM=/600x0/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2021%2F10%2Fviridianvitamind3_0.jpg?itok=eBSg7im8)

 

 

 

[#### Vitamin D3 400IU](https://www.viridian-nutrition.com/Shop/Vitamin-D3-400iu-Vegan-P673.aspx)

##### Viridian, 



From £6.50

 

[ Flag this item ](/user/login?destination=/markdownify/node/29659 "Add product to my favourites")

 

 

 

 ![Liposomal Vitamin D3 3000IU & K2 from YourZooki](https://media.sheerluxe.com/Q8PSbYjU2jLg0sGuHEz4Uyzup7I=/600x0/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2021%2F10%2Fyourzookiliposomalvitamindzooki_0.jpg?itok=5_wvkO9W)

 

 

 

[#### Liposomal Vitamin D3 3000IU &amp; K2](https://www.hollandandbarrett.com/shop/product/yourzooki-liposomal-vitamin-d3-3000iu-k2-100ug-mixed-berry-flavour-sachets-60050816)

##### YourZooki, 



£23.99

 

[ Flag this item ](/user/login?destination=/markdownify/node/29659 "Add product to my favourites")

 

 

 

 ![Vitamin D from The Nue Co. ](https://media.sheerluxe.com/Wk5y8gFltAC3eg4Vj2oqotO3lSE=/600x0/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2021%2F10%2Fthenuecovitamind1_0.jpg?itok=NfIvulqM)

 

 

 

[#### Vitamin D](https://uk.thenueco.com/collections/all/products/vitamin-d)

##### The Nue Co., 



£12

 

[ Flag this item ](/user/login?destination=/markdownify/node/29659 "Add product to my favourites")

 

 

 

 



 

 

 

DISCLAIMER: *Features published by SheerLuxe are not intended to treat, diagnose, cure or prevent any disease. Always seek the advice of your GP or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programme.*

 

 

 

 

  

## *more from*

### Life



 [View All Life](/life) 

  ![Your December Horoscope](https://media.sheerluxe.com/DItNYr8xLEkFwB0HLUn6llPyftY=/200x267/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2025%2F10%2Fsl-011025-site-assets-horoscopes-hero-thumb.jpg?itok=SbqV-ogK)

  

 

 



 

[Life](/life)

/

  01 December 2025  

 [##  Your December Horoscope  


 

 ](/life/your-december-horoscope-4) 

 

 

 

  ![An M&S Flower Launch You Need To Know About](https://media.sheerluxe.com/0x2UNKOqVeLaNnbsnYB4FGLopc4=/200x267/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2025%2F12%2Fsl-site-assets-011225-thumb-com-ms-flowers.jpg?itok=0PDXFh1u)

  

 

 



 

[Life](/life)

/

  01 December 2025  

 [##  An M&amp;S Flower Launch You Need To Know About  


 

 ](/life/an-ms-flower-launch-you-need-to-know-about) 

 

 

 

  ![A Day In The Life Of A BAFTA-Award Winning Writer-Actress ](https://media.sheerluxe.com/0ErUTwRTgfqEFcN4Xjkals2nUz0=/200x267/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2025%2F11%2Fsl-site-assets-191125-thumb-hero-interview-nicole-lecky.jpg?itok=f4DBwY6c)

  

 

 



 

[Life](/life)

/

  19 November 2025  

 [##  A Day In The Life Of A BAFTA-Award Winning Writer-Actress  


 

 ](/life/nicole-lecky) 

 

 

 

  ![Your November Horoscope](https://media.sheerluxe.com/uy2n-HAGa_bUbJRGeiDpHaRV9h4=/200x267/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2025%2F10%2Fhorocopes-hero-thumb.jpg?itok=sweR5Gin)

  

 

 



 

[Life](/life)

/

  03 November 2025  

 [##  Your November Horoscope  


 

 ](/life/your-november-horoscope-3) 

 

 

 

  ![How Adopting A Pet Can Change 2 Lives](https://media.sheerluxe.com/PAwYrWsfW8Pu6uAXfZwsg-EmIlI=/200x267/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2025%2F10%2Fpetare-portrait-hero-hr.jpg?itok=07Jvj0sj)

  

 

 



 

[Life](/life)

/

  22 October 2025  

 [##  How Adopting A Pet Can Change 2 Lives  


 

 ](/life/how-adopting-a-pet-can-change-2-lives) 

 

 

 

  ![Go Behind The Scenes At Our Sukkot Lunch](https://media.sheerluxe.com/M0hy53QXhuiSDVlmKgbdfpnPdak=/200x267/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2025%2F10%2Fsl-151025-sukkot-lunch-thumb.jpg?itok=AopiPR8H)

  

 

 



 

[Life](/life)

/

  15 October 2025  

 [##  Go Behind The Scenes At Our Sukkot Lunch  


 

 ](/life/go-behind-the-scenes-at-our-sukkot-lunch) 

 

 

 

  ![Your December Horoscope](https://media.sheerluxe.com/DItNYr8xLEkFwB0HLUn6llPyftY=/200x267/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2025%2F10%2Fsl-011025-site-assets-horoscopes-hero-thumb.jpg?itok=SbqV-ogK)

  

 

 



 

[Life](/life)

/

  01 October 2025  

 [##  Your October Horoscope  


 

 ](/life/your-october-horoscope-5) 

 

 

 

  ![8 Thoughtful Gift Ideas For Older Relatives & Friends](https://media.sheerluxe.com/0kmT517DBBlNYu5KGXGye8gtLnQ=/200x267/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2025%2F09%2Fsl-gold-150925-site-assets-gifting-thumb.jpg?itok=kRLMY4kZ)

  

 

 



 

 [Life](/gold/life)/

  15 September 2025  

 [##  8 Thoughtful Gift Ideas For Older Relatives &amp; Friends  


 

 ](/life/8-thoughtful-gift-ideas-for-older-relatives-friends) 

 

 

 

  ![The Name To Know For Sophisticated & Compassionate Care In Later Life ](https://media.sheerluxe.com/ExxwhSEbX-WY5sHl3sEbpuGnPhY=/200x267/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2025%2F09%2Fsl-gold-150925-site-assets-kyn-comm-thumb.jpg?itok=zfYPm91c)

  

 

 



 

 [Life](/gold/life)/

  15 September 2025  

 [##  The Name To Know For Sophisticated &amp; Compassionate Care In Later Life  


 

 ](/life/the-name-to-know-for-sophisticated-compassionate-care-in-later-life) 

 

 

 

 

           

 

 

 

 

 



  

 Share This Story

 [Facebook

 ](https://www.facebook.com/sharer/sharer.php?display=popup&redirect_uri=http%3A%2F%2Fwww.facebook.com&u=https%3A%2F%2Fsheerluxe.com%2Flife%2Fwhy-vitamin-d-supplement-you-should-be-taking-winter&t=Why+Vitamin+D+Is+The+Supplement+You+Should+Be+Taking+This+Winter) [ Pinterest

 ](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fsheerluxe.com%2Flife%2Fwhy-vitamin-d-supplement-you-should-be-taking-winter&description=Why+Vitamin+D+Is+The+Supplement+You+Should+Be+Taking+This+Winter&media=) [ E-mail

 ](<mailto:?subject=Why Vitamin D Is The Supplement You Should Be Taking This Winter &body=Hi%0A%0AI&#039;ve just read this article https://sheerluxe.com/life/why-vitamin-d-supplement-you-should-be-taking-winter and thought you might like it, too.%0A%0ASheerLuxe is your in-the-know friend keeping you up to date with everything new in fashion, beauty, culture, lifestyle %26 home.%0A%0AYou can sign up for the FREE daily newsletter here. https%3A%2F%2Fsheerluxe.com%2Fsignup%3Fseed%3Dsharing%26utm_source%3DWebsite%26utm_medium%3DSL%26utm_campaign%3DEmail%26utm_id%3DSharing>) 

 

 

DISCLAIMER: We endeavour to always credit the correct original source of every image we use. If you think a credit may be incorrect, please contact us at <info@sheerluxe.com>.

 

 

 

  ##  Fashion. Beauty. Culture. Life. Home 

###  Delivered to your inbox, daily 

 [Subscribe](/signup)