Why you still need vitamin D in Spring (How to get enough & Why some of us may need more than others…)
- Claire Mace Nutrition
- Mar 31
- 2 min read
As the days get longer and the sun finally starts making an appearance, many people assume they no longer need to worry about their vitamin D levels. But despite the shift in seasons, vitamin D deficiency is still common, especially for women with PCOS and before and through menopause.
In this email, we’ll explore why vitamin D remains essential in spring, the signs of deficiency, and the best ways to make sure you're getting enough.
Why Vitamin D Still Matters in Spring
Vitamin D plays a key role in:
✔️ Bone health – It helps your body absorb calcium, reducing the risk of osteoporosis and fractures.
✔️ Immune support – Low vitamin D levels are linked to a weaker immune system.
✔️ Mood regulation – Deficiency is associated with low mood, anxiety, and seasonal affective disorder (SAD).
✔️ Muscle function – It supports muscle strength, reducing the risk of falls as we age.
While the sun is a natural source of vitamin D, it’s not always enough, especially in the UK, where cloudy days and limited sun exposure can still leave many people deficient.
Are You Getting Enough? Signs of Vitamin D Deficiency
Many women don’t realise they’re low in vitamin D until symptoms appear. Some common signs include:
Fatigue or low energy
Muscle weakness or aches
Bone pain or increased risk of fractures
Low mood or increased anxiety
Frequent colds or infections
If you’re experiencing any of these symptoms, it’s worth getting your vitamin D levels checked with a simple blood test.
How to Get Enough Vitamin D in Spring
Even as the weather improves, you might still not be making enough vitamin D naturally.
Here’s how to ensure your levels stay optimal:
☀️ 1. Get Sun Exposure (But Smartly!)
Between April and September, the UK sun is strong enough for vitamin D production. Aim for 15-30 minutes of sunlight on bare skin (arms, face, legs) most days, without sunscreen but without burning.
🍳 2. Eat More Vitamin D-Rich Foods
While food alone won’t provide all the vitamin D you need, it helps support your levels. Good sources include:
Oily fish (salmon, mackerel, sardines)
Eggs (especially the yolk)
Fortified dairy or plant-based milks
Mushrooms exposed to sunlight
💊 3. Consider Supplementing
The NHS recommends a daily supplement of 10 micrograms (400 IU) of vitamin D during autumn and winter, but many women may still need it in spring, especially if they don’t get much sun (think how much we spend inside working). If you have darker skin, spend most of your time indoors, or cover your skin, supplementing year-round may be beneficial. I’d definitely recommend having your Vitamin D levels checked to ensure you are in an optimal range.
Final Thoughts: Don’t Ditch Your Vitamin D Just Yet!
So yes, even though the sun is returning, many people still struggle to get enough vitamin D in spring. Checking your levels, getting safe sun exposure, eating vitamin D-rich foods, and supplementing if needed can all help keep your bones, mood, and immune system strong.
Comments