As the days grow shorter and sunlight becomes a scarce commodity across the UK, a silent health concern affects a significant portion of the population: vitamin D deficiency. With an estimated 30-40% of the UK population classified as deficient during the colder months, understanding the signs has never been more critical.
Vitamin D, a hormone produced by the skin when exposed to sunlight, is vital for a host of bodily functions. It regulates the immune system, reduces inflammation, supports bone and joint health, and bolsters mental wellbeing and heart function. The NHS and UK Government officially advise that everyone should consider taking a daily vitamin D supplement during autumn and winter.
The Four Hidden Symptoms to Watch For
Shona Wilkinson, lead nutritionist at Dr Vegan, highlights four key symptoms that could indicate your vitamin D levels are dropping as winter sets in.
Frequent Colds or Infections
"Vitamin D supports immune function, helping our bodies to fight off viruses and bacteria," says Wilkinson. If you find yourself battling a constant cold all winter, it could be a sign that your body's defences are weakened. Boosting your vitamin D reserves may help you stay healthier.
Bone and Joint Pain
This vitamin is essential for helping bones absorb calcium. Without it, bones can become brittle and prone to breaking. A deficiency can also lead to poor joint health, causing inflammation and general stiffness, which is often exacerbated by the cold weather.
Fatigue
"Vitamin D also helps prevent fatigue by supporting muscle function and keeping our nervous system in check," Wilkinson explains. Low levels can lead to chronic fatigue, manifesting as excessive tiredness, muscle weakness, dizziness, and headaches, which can severely impact daily life and immunity.
Depression
Research shows a clear link between low vitamin D and depression. The vitamin influences mood and brain function, particularly the distribution of serotonin, the 'happy hormone'. If you experience low mood during the winter months, a deficiency could be a contributing factor.
How to Boost Your Vitamin D Levels
While sunlight is the best source, it's in short supply from October to March in Britain. You can turn to certain foods, though options are more limited for vegans. Useful dietary sources include:
- Oily fish like salmon, mackerel, and sardines.
- Red meat, offal, and liver (in moderation).
- Egg yolks from free-range chickens.
- Wild mushrooms and fortified plant milks and cereals.
Given the challenge of obtaining enough from diet and sunlight alone, a daily supplement is a practical solution recommended by health authorities to navigate the UK winter successfully.
