We eat cookies, but only healthy ones. By using this website you agree to our use of cookies. Check out our privacy policy to learn more.

How to survive winter without getting "D-ficient”

The Vitl Nutrition Team / Dec 5, 2019

As our weather transitions into winter and with darkness setting in before we leave the office, it can be tricky to get the vitamin D our body needs from the sun alone! At this time of year, however, it’s maybe even more essential that we do...


Vitamin D deficiency is one of the most prevalent nutritional deficiencies worldwide, affecting people of all ages! The National Diet and Nutrition Survey found that across each year, nearly a quarter of the adult UK population are deficient in vitamin D, with this rising to 40% over January to March when sunlight is especially reduced.

But why do we need vitamin D?! 

  • Sufficient levels of vitamin D are needed to enable the absorption of calcium and phosphate. These are important minerals that support healthy bones, teeth, muscle function, nervous system and skin health.
  • Vitamin D actually helps to manage atopic skin reactions, asthma and hayfever
  • It's crucial for healthy immune system cells and helps to prevent coughs, colds and flu. This explains why so many people get sick in winter- it could be due to Vitamin D deficiency!
  • Deficiency has been linked to depression, fatigue, female hormone imbalance and fibromyalgia

If I can’t get the vitamin D I need from the sun, how can I get it?


It’s particularly tricky to get all your vitamin D from food sources alone as there are actually very few food sources that contain vitamin D.

The best sources include:

  • Oily fish such as salmon (140g portion contains 10.2 mcg), mackerel (140g portion contains 11.9 mcg)
  • Cheese
  • Eggs - 2 scrambled eggs contain 3.4 mcg of vitamin D!
  • Foods fortified with vitamin D - such as yoghurt and milk


It’s pretty tricky to get all the vitamin D you need from diet alone, so when winter approaches you should consider taking a vitamin D supplement.

Adults are recommended to take between 25-100mcg per day and opt for vitamin D3 (cholecalciferol) and this is a much more usable form for the body than vitamin D2. 

Tip! Take your vitamin D supplement with a meal containing healthy fats such as olive oil, avocado, coconut oil, or oily fish! Vitamin D is a fat-soluble molecule, so these fats in your meal will enable absorption. 

Take the sunshine with you with our vitamin D3 softgels in a pocket-sized tin

Check your levels!

It can be tricky knowing your levels of vitamin D as there are rarely any symptoms when they start to drop.  

Using a Vitl Vitamin Blood test, you can get live results of your vitamin D levels (plus iron, zinc, active B12, folate, and a full cholesterol breakdown).

This way you can find out your levels for sure and prepare yourself for the winter.