The 30-second version
- Take 10 micrograms (400 IU) of vitamin D a day from October to early March (NHS advice).
- Take it all year if you have darker skin, rarely go outside, cover most of your skin, are 65 or over, or are a child aged 1 to 4.
- Adults should never take more than 100 micrograms (4,000 IU) a day unless a doctor tells them to (NHS advice).
- Some families can get it free.
On this page
The evenings are drawing in, and for the next few months UK sunshine will not give our bodies the vitamin D they need.
What does vitamin D actually do?
Vitamin D helps your body take in calcium and phosphate from food, the building materials for healthy bones, teeth and muscles. Without enough, children can develop rickets and adults can develop osteomalacia (soft, painful bones).
Why the UK is short of sunshine
Our skin makes vitamin D in sunlight. From late March or early April to the end of September, most people make enough just by being outside. But from October to early March, the UK sun is too low in the sky for our skin to make much at all.
Key insight: Even a sunny January day will not top up your vitamin D.
The government's National Diet and Nutrition Survey (2019 to 2023) shows how many people are deficient in vitamin D:
| Age group | Deficient (whole year) | Deficient (January to March) |
|---|---|---|
| Adults aged 19 to 64 | 18% (nearly 1 in 5) | 31% (nearly 1 in 3) |
| Young people aged 11 to 18 | – | 36% (more than 1 in 3) |
Yet only around 17% of adults aged 19 to 64 reported taking a vitamin D supplement.
Who should take it, and when?
The NHS says everyone, including anyone pregnant or breastfeeding, should consider taking 10 micrograms a day from October to early March. NICE and the NHS advise some people to take it all year round.
| Who | When | Source |
|---|---|---|
| Most adults and children over 4 | October to early March | NHS; NICE |
| People with darker skin, such as those of African, African-Caribbean or South Asian heritage | All year | NHS; NICE |
| People who rarely get outdoors, for example because they are housebound, live in a care home, or have a disability or health condition | All year | NHS; NICE |
| People who usually cover most of their skin outdoors, including for religious or cultural reasons | All year | NHS; NICE |
| People aged 65 and over | All year | NICE |
| People living with obesity | All year | NICE |
| Children aged 1 to 4, and babies (unless having 500ml or more of infant formula a day) | All year | NHS; NICE |
How much is enough, and how much is too much?
On labels, 10 micrograms is often written as 400 IU. More is not better: taking too much for a long time can make calcium build up in your body and harm your bones, kidneys and heart.
| Age | Recommended amount (per day) | Do not take more than (per day) | Source |
|---|---|---|---|
| Adults and young people aged 11 to 17 | 10 micrograms (400 IU) | 100 micrograms (4,000 IU) | NHS |
| Children aged 1 to 10 | 10 micrograms (400 IU) | 50 micrograms (2,000 IU) | NHS |
| Babies under 12 months | 8.5 to 10 micrograms (unless having 500ml or more of infant formula a day) | 25 micrograms (1,000 IU) | NHS |
If you have a medical condition or take regular medicines, check with a pharmacist or GP first.
Can I get it from food?
Oily fish, egg yolks, red meat, liver and some fortified cereals and spreads contain vitamin D, but food alone rarely provides enough.
Choosing a supplement that suits you
Vitamin D2 is not made from animals. Many D3 supplements come from lanolin (sheep's wool grease), but vegan D3 from lichen is available.
- Vegan or vegetarian? Look for D2, or D3 labelled vegan.
- Halal or kosher? Check the label, including the capsule, or ask a pharmacist.
- On prescription? NHS guidance allows vitamin D2 to be used instead where D3 is not suitable for cultural, dietary or religious reasons. Tell your GP.
What vitamin D can and cannot do
The UK's Scientific Advisory Committee on Nutrition found not enough evidence that vitamin D prevents or treats chest and throat infections, such as colds and flu. Its proven benefit is for bones and muscles.
Free vitamin D: are you eligible?
- England, Wales and Northern Ireland: people who qualify for the Healthy Start scheme can get free vitamins while pregnant or breastfeeding, and for children up to age 4.
- Scotland: all pregnant women get free vitamins, and breastfeeding mothers and children under 3 get free vitamin D from midwives or health visitors.
Other formats and languages
- Public Health Scotland's leaflet Vitamin D and you comes in Easy Read and audio versions, and you can ask for other formats.
- If English is not your first language, you have a right to interpreting support at NHS appointments. Ask for an interpreter when you book.
The bottom line
A daily 10 microgram supplement from October to early March, or all year if you are at higher risk (NHS advice), is one of the simplest things you can do for your health.
Read next
This post is general information, not personal medical advice. Speak to your GP or pharmacist about your own health.
References
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MRC Epidemiology Unit, University of Cambridge (2025) National Diet and Nutrition Survey 2019 to 2023 highlights dietary deficiencies and inequalities. Available at: https://www.epi.ims.cam.ac.uk/blog/2025/06/12/ndns-2019-2023-dietary-deficiencies/ (Accessed: 4 October 2026).
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National Institute for Health and Care Excellence (2026) Vitamin D deficiency in adults. Clinical Knowledge Summaries. Available at: https://cks.nice.org.uk/topics/vitamin-d-deficiency-in-adults/ (Accessed: 4 October 2026).
Office for Health Improvement and Disparities (2025) National Diet and Nutrition Survey 2019 to 2023. Available at: https://www.gov.uk/government/statistics/national-diet-and-nutrition-survey-2019-to-2023 (Accessed: 4 October 2026).
Public Health Scotland (2026) Vitamin D and you. Available at: https://publichealthscotland.scot/publications/vitamin-d-and-you (Accessed: 4 October 2026).
Scientific Advisory Committee on Nutrition (2016) Vitamin D and health. London: Public Health England. Available at: https://assets.publishing.service.gov.uk/media/5a804e36ed915d74e622dafa/SACN_Vitamin_D_and_Health_report.pdf (Accessed: 4 October 2026).
Scientific Advisory Committee on Nutrition (2020) SACN rapid review: vitamin D and acute respiratory tract infections. London: Public Health England. Available at: https://www.gov.uk/government/publications/sacn-rapid-review-vitamin-d-and-acute-respiratory-tract-infections (Accessed: 4 October 2026).
Scientific Advisory Committee on Nutrition (2024) Fortifying foods and drinks with vitamin D: summary. Available at: https://www.gov.uk/government/publications/fortifying-food-and-drink-with-vitamin-d-a-sacn-rapid-review/fortifying-foods-and-drinks-with-vitamin-d-summary (Accessed: 4 October 2026).
Scottish Government (no date) Free vitamins for all pregnant women. Available at: https://www.gov.scot/policies/maternal-and-child-health/free-vitamins-for-all-pregnant-women/ (Accessed: 4 October 2026).
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