As the days get shorter and the sunshine fades, it’s natural to start thinking about how to keep your energy, mood and immunity strong. This is also the time of year when many of us wonder if we should be taking supplements.
Supplements can sometimes look like an easy shortcut to good health. But they’re no substitute for a balanced diet. Whole foods don’t just give us vitamins and minerals, they also bring fibre, antioxidants and plant compounds that work together in ways a pill can’t match.
Why is vitamin D an exception?
There is one supplement that most of us in the UK really do need, especially at this time of year, and that’s vitamin D. Between October and March, the sun here isn’t strong enough for our bodies to make it naturally, and it isn’t easy to get enough just from food.
Vitamin D is vital for bone health, teeth strength & muscle function
That’s why the NHS recommends that everyone aged 1 year and up take a daily 10 microgram (400 IU) supplement during these winter months unless otherwise advised by their doctor. Babies up to 1 year need 0.8-10mcg per day if they are breastfed or drink less than 500ml of infant formula per day (infant formula is fortified with vitamin D)
The Department of Health and Social Care recommends that both adults and children over the age of 4 take a daily vitamin D supplement containing 10 micrograms throughout the year if they:
- Spend little time outdoors, such as those who are frail or housebound
- Live in a care home or similar institution
- Typically wear clothing that covers most of their skin when outside
If you have dark skin, such as being of African, African-Caribbean, or South Asian descent, you may not produce sufficient vitamin D from sunlight. In such cases, it is advisable to consider taking a daily supplement with 10 micrograms of vitamin D throughout the year.
Women and children who qualify for the Healthy Start scheme can get free supplements containing vitamin D.
The Takeaway
Supplements have their place, especially for vitamin D in autumn and winter, or for specific needs like pregnancy (folic acid) or a vegan diet (B12). But the foundation of your health will always come from the food you eat each day.
Whole foods deliver nutrients in a way that supplements can’t replicate. Start with balance on your plate, and use supplements only where they’re truly needed.
Your action step for this month: Check your cupboards today and make sure you’ve got your vitamin D ready for the season ahead. A small step like this, done consistently, can make a big difference to your health and energy this winter.
This months recipe: Lentil, Turkey and Walnut Ragu
Use it as a bolognaise with pasta, cottage pie filling or adapt into a chilli
This is a great recipe for batch cooking - Make without the turkey for a vegetarian/vegan version.
Get the recipe HERE
References & further reading
https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/