Vitamin D - Your Ray of Sunshine in a Bottle

As the days get shorter and the sunshine starts playing hide and seek, our bodies can really start to feel the difference. That is because we are missing one very special thing - Vitamin D. Often called the “sunshine vitamin”, it is one of those quiet little heroes that keeps us feeling healthy, happy and energised all year round.

What Is Vitamin D & Why Do We Need It?

Vitamin D helps our bodies absorb calcium and phosphate, the building blocks for strong bones, healthy teeth and flexible muscles. Without enough of it we can start to feel a bit more tired, achy and even low in mood. Does this sound familiar during winter?

It also plays a big role in supporting our immune system, hormones and skin health, which is why some people notice their skin becoming drier or duller when their levels dip. Basically, Vitamin D helps to keep us glowing from the inside out!

When Should We Take It?

Here in the UK, we mostly get Vitamin D from sunlight which is all well and good in the summer months when we are pottering around the garden or out with the washing but between October and April, the sun just is not strong enough for our skin to make enough on it's own.

That is why it is recommended to take a daily Vitamin D supplement through autumn and winter. Think of it as topping up your sunshine reserves until those brighter days return.

Who Needs It Most?

Honestly, it is one of those vitamins that is beneficial for everyone but some of us may need it a bit more than others including:

• Women going through menopause or with bone and joint changes.

• Anyone who works indoors or does not get much sunlight exposure.

• Older adults or those with darker skin as it is harder for the body to produce Vitamin D naturally.

• Pregnant and breastfeeding women as it supports both mum and baby.

How Much Do We Need?

Public Health England recommends 10 micrograms per day for adults. You can find supplements in different strengths but unless your GP advises otherwise, that 10 micrograms daily top up is a great starting point. This may not be right for everyone so always follow the instructions or consult your GP for advice.

Where to Get It?

You can pick up Vitamin D supplements easily from pharmacies, supermarkets or health shops like Holland & Barrett or even order them online.

Look for Vitamin D3, this is the form our bodies absorb best and if you prefer plant based then choose one labelled vegan or lichen based.

Top It Up Naturally

Food alone won’t give you everything you need but it helps! Try adding these Vitamin D rich foods into your week:

• Oily fish like salmon, mackerel or sardines

• Eggs, especially the yolks

• Fortified cereals, orange juice or plant milks

Why It Matters for Women?

From supporting strong nails, healthy skin and shiny hair, to helping with energy, mood and muscle strength, Vitamin D really does so much for us especially as we move through different stages of life.

So if you have been feeling a bit more tired than usual, achy in your joints or just not quite yourself, it might be your body’s way of saying “I need a bit of sunshine!”

Think of your Vitamin D as your daily little boost, a drop of sunshine in a bottle that keeps you feeling brighter through the darker months.