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Summertime means sunshine... if we're lucky. But is it enough to quench your body's vitamin D thirst? Dive into the debate about supplementing in the summer
Summary
1What is vitamin D and why is it so important?
Vitamin D is an essential nutrient with many health benefits. One of the most important roles is the regulation of the absorption…
2Should you take vitamin D supplements in the summ
The best way to get the vitamin D you need in the summer is to spend time outside (10-15 minutes) with your skin exposed to direct sunlight every…
3Does sunscreen block vitamin D?
Sun protection factor (SPF) 8 or over may potentially block your skin’s ability to absorb the UV rays that your body needs to produce vitamin D…
When it comes to advice on vitamins and minerals, most information you’ll come across will recommend you take a vitamin D supplement in the winter months, when it’s rare to see any rays of sunshine.
But when the dark winter months turn into (hopefully) sunnier spring and summer days, do you still need to take your daily supplement?
What is vitamin D and why is it so important?
Vitamin D is an essential nutrient with many health benefits. One of the most important roles is the regulation of the absorption of calcium and phosphate in your body. These two minerals are needed to keep your bones, teeth and muscles healthy.1,2
In the UK, guidelines recommend that adults and children from the age of 1, (always check the label as some supplements aren’t suitable for children) get 10 micrograms (μg) or 400 IU ((International Unit)) of vitamin D every day to stay healthy.2,3
There are a number of ways you can do this, including eating certain foods, being out in the sun (with suncream) and taking vitamin D supplements.1,2
Foods containing vitamin D that can help you up your dietary intake include:2,4,5
- fatty fish, like trout, salmon, tuna, sardines, herring and mackerel
- red meat
- beef liver
- egg yolks
- mushrooms
- fortified foods, such as some breakfast cereals, fat spreads and plant-based dairy alternatives
While it’s great to get lots of vitamin D into your body through your diet, exposure to sunlight is one of the many ways you can get this essential vitamin as your skin absorbs the sun’s rays.6,7 However, government advice is that everyone should consider taking a daily vitamin D supplement during the autumn and winter as it can be hard to get the vitamin D you need from the sun alone.2
This is why you might have heard vitamin D being called the ‘sunshine vitamin’.
From around late March/early April to the end of September, when the UV level is above 3 in the UK, most of us will be able to get all the vitamin D we need by getting sunlight on our skin.8 Remember to wear effective sun protection though as prolonged exposure can result in an increased risk of skin cancer.2
This becomes a little trickier in the darker autumn and winter months, which is why it’s recommended we all take a vitamin D supplement to keep our sunshine vitamin levels topped up every day from September through to the end of March.2
How to test your vitamin D levels
Stick with us to learn more about vitamin D and our health, how to test your vitamin D levels and why it is so important.
Should you take vitamin D supplements in the summer?
The best way to get the vitamin D you need in the summer is to spend time outside (10-15 minutes) with your skin exposed to direct sunlight every day and a balanced diet.6
While this should be easy to do in spring and summer, it rarely is when you have the unreliable British weather to contend with.
That’s why it’s a good idea to always have your bathroom cupboard stocked with a vitamin D supplement. On cloudy summer days, or when you’re stuck inside, take a tablet in the morning to make sure you’re getting all the vitamin D you need for the day.2
If you’re often indoors, can’t get outside much or usually wear clothes that cover most of your skin, it’s recommended you take a 10μg vitamin D supplement every day throughout the year.2 Some people also need more vitamin D e.g. if you are pregnant or have darker skin, speak to your doctor to find out if you need to be taking more.
Check out our range of vitamin D supplements that will help keep your levels up all year round.
How much sun is needed for the body to make vitamin D?
Unfortunately, there’s no straight answer to this question, as how much time you need in the sun depends on factors like your skin colour, air pollution levels, your age and the intensity of the sun's rays.
Midday is usually when the sun’s rays are at their strongest, so it’s important to take extra care of your skin during this time.9 If you’re outside over lunchtime, make sure you don’t spend too much time in direct sunlight without wearing sunscreen.10
Does sunscreen block vitamin D?
Sun protection factor (SPF) 8 or over may potentially block your skin’s ability to absorb the UV rays that your body needs to produce vitamin D. However, experts believe most people don’t wear enough sun cream to completely block vitamin D production.11-13
However, as the effects of sunscreen wear off with time, this blocking effect is temporary and limited in strength, so wearing sunscreen (particularly when the sun is at its strongest or if outside for a long period of time) won’t prevent you from getting an appropriate amount of this essential nutrient.
In the UK, UV light is only usually strong enough for the body to make vitamin D from April to September, and only when the UV index is 3 or above.6,14
While the best way to get your vitamin D in the spring and summer is from the sun, your body can only produce so much vitamin D at a time. This means you don’t need to sunbathe for hours on end to get all the vitamin D you need.6,10
So, wearing sunscreen, particularly when the sun is at its strongest, or if you’re outside for a long time, won’t prevent you from getting this essential nutrient and will help reduce your risk of developing skin cancer later in life.6,10
As a general rule, always make sure you cover up or apply sunscreen when planning on spending prolonged time outside.6,10
When should I take vitamin D supplements?
In the UK, it’s recommended that all adults get 10μg of vitamin D a day to avoid vitamin D deficiency (low levels).2,3
To ensure we get enough in the darker months, it’s recommended by the NHS that you take a supplement every day from September through to the end of March/early April.2,3
While you might not need to take a supplement during the sunnier spring and summer months, it won’t do any harm to carry on with your standard daily dose to make sure you’re getting enough year-round.2,10,15 Just ensure you’re getting no more than 100μg (4,000 IU) a day.2 If you’re wondering if you can have too much vitamin D or want to test your vitamin D levels, we’re on hand with the latest advice.
Continuing to take a supplement all year round is particularly important if you’re at a higher risk of deficiency because you:2,6,16
- are housebound
- rarely spend time outside
- live somewhere with limited access to an outside space, like a care home
- tend to wear clothes that cover your arms and legs
- are pregnant or breastfeeding
- are over 65 years old
- have dark skin (are of African, African-Caribbean and South Asian origin)
The key symptoms of vitamin D deficiency in adults to look out for are muscle and bone pain, muscle weakness and muscle cramps and spasms.1,4,17 The bones in the spine, pelvis and legs in particular may weaken and more likely to fracture.17
In older people, vitamin D deficiency can increase the risk of bone fractures even from minor falls, especially in the hips.
If you start to experience the above symptoms, make an appointment with your GP for a check-up.
The final say
Whether you spend most of your time outdoors or only manage to pop outside during lunch breaks, taking a vitamin D supplement every day of the year may ensure you get the dose you need to stay healthy.
Pick up your vitamin D supplement – or sunshine in a bottle as we like to call it – from your local H&B, or shop our vitamin D range online. You can also check out our list of 6 of our favourite vitamin D gummies for more ‘sunshine vitamin’ inspo.
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
- National Institutes of Health. Vitamin D [Internet]. [cited 2024 May 13]. Available from: https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
- NHS. Vitamin D [Internet]. [cited 2024 May 13]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/
- British Heart Foundation. Do I need to take vitamin D? [Internet]. [cited 2024 May 13]. Available from: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/ask-the-expert/vitamin-d
- National Institutes of Health. Vitamin D [Internet]. [cited 2022 May 13]. Available from: https://ods.od.nih.gov/factsheets/VitaminD-Consumer/
- British Heart Foundation. Which foods are high in vitamin D? [Internet]. [cited 2024 May 13]. Available from: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/ask-the-expert/foods-high-in-vitamin-d
- The Association of UK Dieticians. Vitamin D [Internet]. [cited 2024 May 13]. Available from: https://www.bda.uk.com/resource/vitamin-d.html
- Wacker M, et al. Sunlight and vitamin D. Dermatoendocrinol. 2013;5(1):51–108. https://doi.org/10.4161/derm.24494
- The UV index and sunburn risk [Internet]. Cancer Research UK. CRUK; 2019 [cited 2024 Jul 24]. Available from: https://www.cancerresearchuk.org/about-cancer/causes-of-cancer/sun-uv-and-cancer/the-uv-index-and-sunburn-risk
- Cancer Research UK. Getting enough vitamin D? You need far less sun than you might think [Internet]. [cited 2024 May 13]. Available from: https://news.cancerresearchuk.org/2018/08/06/getting-enough-vitamin-d-you-need-far-less-sun-than-you-might-think/
- Better Health Channel. Vitamin D [Internet]. [cited 2024 May 13]. Available from: https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-d
- Srivastava SB. Vitamin D: Do we need more than sunshine? Am J Lifestyle Med. 2021;15(4):397–401. https://doi.org/10.1177/15598276211005689
- T. Passeron, Bouillon R, Callender V, Cestari T, T.L. Diepgen, Green AC, et al. Sunscreen photoprotection and vitamin D status. British journal of dermatology/British journal of dermatology, Supplement [Internet]. 2019 Jul 15 [cited 2024 Jul 24];181(5):916–31. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6899926/
- Neale RE, Khan SR, Lucas RM, Waterhouse M, Whiteman DC, Olsen CM. The effect of sunscreen on vitamin D: a review. British journal of dermatology/British journal of dermatology, Supplement [Internet]. 2019 Jul 9 [cited 2024 Jul 24];181(5):907–15. Available from: https://pubmed.ncbi.nlm.nih.gov/30945275/
- Cancer Council. Vitamin D [Internet]. [cited 2024 May 13]. Available from: https://www.cancer.org.au/cancer-information/causes-and-prevention/sun-safety/vitamin-d
- Bupa. Vitamin D: What you need to know [Internet]. [cited 2024 May 13]. Available from: https://www.bupa.co.uk/newsroom/ourviews/vitamin-d
- Scottish Government. Vitamin D: Advice for parents [Internet]. [cited 2024 May 13]. Available from: http://www.gov.scot/publications/vitamin-d-advice-for-parents/
- MSD Manual. Vitamin D Deficiency [Internet]. [cited 2024 May 13]. Available from: https://www.msdmanuals.com/en-gb/home/disorders-of-nutrition/vitamins/vitamin-d-deficiency
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