Vitamin D in the UK: why autumn is the time to top up

Most of our vitamin D is made by our own skin, in sunlight. In the UK that works well from late spring to early autumn — but from around October to March the sun sits too low in the sky for our skin to make much at all.

That's why the NHS suggests everyone considers a daily supplement of 10 micrograms (400 IU) of vitamin D through the autumn and winter months.

Why vitamin D matters

Vitamin D contributes to the maintenance of normal bones, teeth and muscle function, and to the normal function of the immune system. It also helps the body absorb and use calcium.

Short days, more time indoors and layers of clothing all add up: by late winter, many of us are running low.

Food alone rarely covers it

Only a handful of foods contain meaningful amounts:

• Oily fish such as salmon, sardines and mackerel
• Egg yolks
• Fortified foods, like some breakfast cereals and plant milks

Even with a good diet, it's hard to reach 10 micrograms a day from food alone — which is where a supplement helps.

Why we pair D3 with K2

Our Vitamin D3 + K2 combines the form of vitamin D your skin makes (D3) with vitamin K2. Vitamin K contributes to the maintenance of normal bones, so the two make a natural pair.

How to take it

1. Take it with a meal that contains some fat — vitamin D is fat-soluble.
2. Make it part of a routine, like breakfast, so it's easy to remember.
3. Start in October and carry on until the clocks change in spring.

If you're pregnant, breastfeeding, taking medication or under medical supervision, speak to your GP or pharmacist before taking a new supplement.