What Does Vitamin D Do?

Vitamin D is often called the sunshine vitamin because our bodies can make it when the skin is exposed to sunlight. It plays a vital role in keeping us healthy and is one of the most widely discussed nutrients in the UK, especially during the darker months when sunlight is limited. Many people wonder what vitamin D actually does and why it is so important for everyday wellbeing.

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Supporting Bone Health

One of the most important roles of vitamin D is to help regulate calcium and phosphate in the body. These minerals are essential for maintaining strong bones, teeth, and muscles. Without enough vitamin D, calcium cannot be absorbed properly from food, which can lead to weaker bones and a higher risk of conditions such as rickets in children or osteomalacia in adults. For this reason, vitamin D is considered a cornerstone nutrient in bone health across all life stages.

The Role in Immunity

Vitamin D also supports the immune system, which is why it is often linked with staying well during winter months. It helps the body fight off infections by supporting immune cell activity. Low vitamin D levels have been associated with greater susceptibility to colds and flu, although it is important to note that vitamin D alone is not a cure. Instead, it works as part of the body’s overall defence system, helping immune cells perform more effectively.

Muscle Function and Strength

Another role of vitamin D is maintaining normal muscle function. It supports the way muscles contract and work, helping with everyday movements as well as exercise performance. Low levels of vitamin D can contribute to muscle weakness, aches, or fatigue, which is one reason why supplementation is sometimes recommended in people who do not get enough from sun or diet.

Mood and Mental Wellbeing

There has been increasing interest in how vitamin D may influence mood. Some research suggests that low levels of vitamin D are linked with a higher likelihood of low mood or seasonal changes in wellbeing during the winter. While more evidence is needed to fully understand the connection, ensuring adequate vitamin D levels is considered important for both physical and mental health.

Where Do We Get Vitamin D?

In the UK, sunlight is the main source of vitamin D, but between October and March the sun is not strong enough for the skin to produce adequate amounts. This is why public health advice suggests that many adults should consider a daily supplement during these months. Food sources include oily fish such as salmon and mackerel, red meat, egg yolks, and fortified foods like some spreads and cereals. However, diet alone is often not enough to provide the recommended daily intake, which is why supplementation is widely encouraged.

Who Needs Vitamin D the Most?

Everyone needs vitamin D, but some groups are at higher risk of deficiency. These include people who spend little time outdoors, those who cover their skin for cultural or health reasons, and people with darker skin, as their bodies may not make vitamin D as efficiently from sunlight. Pregnant and breastfeeding women, babies, and older adults are also among groups advised to pay particular attention to vitamin D intake.

How Much Vitamin D Do We Need?

In the UK, adults and children over the age of one are advised to take 10 micrograms (400 IU) of vitamin D daily during the autumn and winter months. Some may need it all year round if they have limited sun exposure. Sticking to the recommended amount is important, as taking too much can be harmful. High doses over time may cause calcium build-up in the body, which can damage bones, kidneys, and the heart.

The Bottom Line

Vitamin D plays an essential role in supporting bones, muscles, immunity, and potentially even mood. In the UK, sunlight exposure is often not enough to meet requirements, particularly in the winter, which makes supplementation a practical and effective way to ensure levels are maintained. While it is not a miracle nutrient, it is one of the most important for maintaining everyday health and preventing long-term deficiencies.

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