How to get vitamin D naturally in the UK? A Comprehensive Guide

November 24, 2025 •

4 min read

Studies indicate that around 1 in 6 UK adults have low vitamin D levels, a figure that increases significantly in winter. While sunshine is a primary source, the UK's northern latitude makes this challenging for much of the year. This guide details how to get vitamin D naturally in the UK by combining effective strategies for every season.

Quick Summary

Guide providing practical strategies for increasing your vitamin D levels in the UK, focusing on safe sun exposure during summer and highlighting key dietary sources and essential winter supplementation to combat seasonal deficiencies.

Key Points

Summer Sun Strategy: From April to September, use short, safe daily sun exposure to naturally produce vitamin D, ensuring you avoid sunburn.
Winter Supplementation: The NHS recommends that all UK adults consider taking a daily vitamin D supplement daily from October to March.
Dietary Support: Integrate foods like oily fish (salmon, sardines), egg yolks, and fortified cereals into your diet to provide a consistent base level of vitamin D.
At-Risk Groups: Individuals with dark skin, low sun exposure, or specific health conditions need year-round supplementation to prevent deficiency.
Safety First: Tanning beds are not a safe source of vitamin D and increase skin cancer risk. Avoid excessive supplement intake, as it can cause harm.
Regular Checks: If concerned about your levels, a blood test through your GP is the most reliable way to assess your vitamin D status.

The Importance of Vitamin D

Vitamin D is a fat-soluble vitamin crucial for regulating calcium and phosphate in the body, which are vital for healthy bones, teeth, and muscles. A deficiency can lead to bone pain and muscle weakness, and in severe cases, rickets in children and osteomalacia in adults. Beyond bone health, it plays a role in supporting the immune and nervous systems. Given the UK's limited strong sunlight, understanding how to maintain sufficient levels year-round is essential.

Sunlight: Your Natural Vitamin D Source

For most people in the UK, natural sunlight is the main source of vitamin D, but it is a seasonal resource. The body synthesises vitamin D from ultraviolet B (UVB) rays when they hit exposed skin.

Summer Sunlight (Late March/April to end of September)

During the summer months, the sun's UVB rays are strong enough for your body to produce all the vitamin D it needs. The key is safe and short exposure.

Mid-day sun: The sun is strongest between 11am and 3pm. A short period outside during this time is most effective.
Little and often: The British Skin Foundation suggests a brief period of unprotected exposure for lighter skin tones, and a slightly longer duration for darker skin tones, depending on factors like skin tone and how much skin is exposed.
Protect your skin: Never allow your skin to redden or burn. After a brief period of safe exposure, apply sunscreen, as SPF 8 or higher blocks the UVB rays that create vitamin D.
Avoid windows: Sunlight through a window does not provide the correct UV rays for vitamin D production.

Winter Challenges (October to early March)

Between October and early March, the sun's angle is too low for the UVB rays to be effective for vitamin D synthesis in the UK. During this period, you must rely on alternative sources to maintain your levels.

Dietary Sources of Vitamin D

Diet alone often isn't enough to meet daily vitamin D requirements, but it's an important part of a balanced approach, especially in winter. Guidance exists for daily vitamin D intake for adults in the UK.

Vitamin D-Rich Foods

Oily fish: Excellent sources include salmon, sardines, mackerel, and herring.
Red meat: Contains smaller amounts of vitamin D.
Egg yolks: The yolk contains a small but useful amount.
Liver: Another source, but intake should be limited, especially for pregnant women.
UV-irradiated mushrooms: Some mushrooms exposed to ultraviolet light contain vitamin D2.

Fortified Foods

Fortified products have vitamins added to them and can help increase your dietary intake.

Breakfast cereals: Many brands are fortified with vitamin D.
Fat spreads: Certain margarines and fat spreads contain added vitamin D.
Plant-based milk alternatives: Some brands of oat, almond, and soy milk are fortified (check the label).
UK milk is not fortified: In the UK, cow's milk is not typically fortified with vitamin D, unlike in some other countries.

Supplements and Special Considerations

Given the UK's climate, supplementation is a key strategy for many to avoid deficiency.

NHS Guidelines on Supplementation

The NHS recommends that everyone should consider taking a daily vitamin D supplement during the autumn and winter months.

All-Year Supplementation for At-Risk Groups

Certain groups may struggle to get enough vitamin D from sunlight and diet alone and are advised to consider taking a daily supplement throughout the year. This includes:

People with minimal sun exposure: Those who are housebound, frail, or live in a care home.
Individuals who cover their skin: For cultural or medical reasons.
People with darker skin: Those of African, African-Caribbean, or South Asian origin produce less vitamin D from sunlight.
Pregnant and breastfeeding women: To ensure sufficient vitamin D for both mother and baby.
Children and babies: Supplements are recommended for children aged 1-4 years all year, and for breastfed babies from birth (unless consuming formula).

Safety and Monitoring

While supplements are safe for most, it's vital to follow dosage instructions. Excessive intake can cause too much calcium to build up in the body, which can be harmful. The NHS advises against exceeding certain daily amounts for adults unless advised by a doctor. If you are concerned about your vitamin D levels, a blood test through your GP can provide accurate information.

Comparing Vitamin D Sources


Source	Pros	Cons	Best For
Sunlight	Free, most efficient method in summer.	Only effective seasonally in UK; risks of sunburn and skin cancer with overexposure.	Summer months (Apr-Sep) for safe, short bursts of exposure.
Dietary Foods	Provides other nutrients; part of a balanced diet.	Limited natural sources; many foods only provide small amounts; can be difficult to meet needs from food alone.	Complementing your vitamin D strategy; year-round dietary base.
Fortified Foods	Easily integrated into daily diet; often in common products like cereal.	Vitamin D content varies by brand; UK cow's milk not typically fortified.	Boosting winter intake alongside supplements.
Supplements	Reliable and consistent dose; essential for winter and at-risk groups.	Cost; risk of harm with excessive dosing; requires conscious effort to remember.	Winter months (Oct-Mar) and for year-round high-risk groups.

Conclusion: A Year-Round Strategy

Successfully getting your vitamin D naturally in the UK requires a proactive, seasonal approach. In the summer, make the most of the sun with short, safe periods of exposure. During the long winter months, when sunshine is not effective, prioritising dietary sources and considering a daily supplement is crucial for everyone, especially those at higher risk of deficiency. By combining these methods, you can ensure your bones, muscles, and immune system stay healthy throughout the year, regardless of the weather. For the most up-to-date guidance, always refer to authoritative sources like the NHS (https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/).

Where to go for more information

For additional support and resources, consult your GP, a pharmacist, or visit the Healthy Start website if you qualify for free vitamins. Making informed decisions about your vitamin D intake will have a lasting positive impact on your health.

Frequently Asked Questions

During summer (April-September), short, unprotected periods of exposure, adjusted for skin tone, around midday are usually enough. The sun is not strong enough for vitamin D production in the UK during winter (October-March).

The most effective food sources include oily fish like salmon, sardines, and mackerel. Egg yolks, red meat, and liver also contain vitamin D. Additionally, many cereals, spreads, and plant-based milks are fortified.

Yes, the NHS recommends that everyone consider taking a daily supplement during autumn and winter (October to March). Certain at-risk groups, including those with darker skin or low sun exposure, should consider taking a supplement all year.

No, unlike some other countries, cow's milk in the UK is generally not fortified with vitamin D and therefore is not a significant source. Some plant-based milks are fortified, but you should always check the label.

A lack of vitamin D can lead to bone deformities like rickets in children and a bone pain condition called osteomalacia in adults. Symptoms can also include fatigue, muscle weakness, and aches.

No, you cannot. The glass in windows blocks the crucial UVB rays from sunlight that your body needs to produce vitamin D. Exposure must be direct on bare skin.

Vegans must rely on fortified foods, like some plant-based milks and spreads, and UV-irradiated mushrooms. Given the limited dietary options, supplementation can be a reliable way to support intake, especially in winter.

Sunbeds are not a safe or recommended source of vitamin D. They predominantly emit UVA radiation, which does not effectively produce vitamin D and significantly increases the risk of skin cancer.