As the days shorten and the sun sits low in the sky, it’s harder for our bodies to make vitamin D. In Scotland, taking a small daily supplement over winter is a sensible way for most people to help maintain their vitamin D levels.
Why do we need vitamin D?
Vitamin D helps the body absorb calcium and supports healthy bones and muscles. We get some from food, but it can be difficult to get enough through diet alone. Our skin also makes vitamin D when exposed to sunlight, but in Scotland the winter sun isn’t strong enough for this to happen reliably.
Should you take it over winter? Food Standards Scotland recommends that people consider taking 10 micrograms (µg) of vitamin D each day, particularly during winter, from October to March. That’s the same as 400 international units (IU). It’s a modest, routine supplement dose—not a treatment dose for diagnosed deficiency.
Some people may benefit from taking vitamin D all year round, including people with darker skin, those who spend little time outdoors or cover most of their skin, and older or housebound people. Children and pregnancy have specific advice, so check the relevant NHS or Scottish guidance for your circumstances.
Can’t you get enough from food?
Oily fish, eggs and foods fortified with vitamin D can contribute, but relying on food alone may not provide enough for everyone. A supplement is a straightforward option; follow the label and avoid taking several products that each contain vitamin D without checking the combined amount.
The takeaway
For most people in Scotland, a 10 µg daily vitamin D supplement during the winter months is a practical precaution. If you’re in a higher-risk group, ask a pharmacist or health professional whether you should take it year-round; if you’ve been prescribed a different dose, follow that advice instead.
Sam Deans Qualified Experienced & Insured Fitness Consultant
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