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Am I getting enough vitamin D in summer?

Am I getting enough vitamin D in summer?

Vitamin D is essential for keeping bones strong, supporting immunity, and maintaining general wellbeing. But even in summer, when the sun is at its strongest, many people still struggle to get enough. This might sound surprising, but it’s a common concern - especially for those who spend time indoors, use sunscreen regularly, or have darker skin.

In this article, we’ll explore why vitamin D matters, how you can optimise your levels during summer, and how at-home vitamin D testing can help you take control of your health.

Why is vitamin D important?

Vitamin D helps regulate calcium and phosphate in the body - two minerals that are vital for healthy bones, teeth, and muscles. Without enough vitamin D, you might start to feel tired, experience aches and pains, or feel run down more often than usual.

A lack of vitamin D over time in adults can lead to osteomalacia (softening of the bones), osteopenia (weakness of the bones) or even osteoporosis , which may cause muscle weakness, bone pain, and difficulties walking.

Common causes of low vitamin D - even in summer

It’s natural to assume that summer sunlight will top up your vitamin D levels sufficiently. However, several factors can interfere with the body’s ability to make enough from sunlight alone.

Here’s why you might still be low in vitamin D during summer:

  • Limited time outdoors: office jobs, caring responsibilities, or a preference for staying indoors can limit your sun exposure.
  • Wearing sunscreen or covering up: while protecting your skin is essential, sunscreen and clothing can block the UVB rays needed to make vitamin D.
  • Skin pigmentation: people with darker skin need longer periods of sun exposure to produce the same amount of vitamin D.
  • Air pollution or living in cities: pollution can block sunlight and reduce UVB exposure, particularly in urban environments.
  • Age and health conditions: certain medical conditions or changes that occur with age can reduce vitamin D synthesis or absorption.

Even if you’re spending time outdoors, these factors could still leave you at risk of deficiency.

Signs you might not be getting enough vitamin D

People with vitamin D deficiency will often have no symptoms at first. But over time, you might start to notice the following:

  • Fatigue or low energy
  • Bone or back pain
  • Muscle weakness or cramps
  • Feeling low or depressed
  • Getting ill more frequently

If you’ve felt ‘off’ lately without a clear reason - even during the warmer months - it could be worth checking your vitamin D levels.

Can I get enough vitamin D from sunlight alone?

In theory, yes. In practice, not always.

According to NICE, most people in the UK can make enough vitamin D from sunlight between late March and early September by spending short periods (about 10–15 minutes) in the sun with forearms, hands, or lower legs uncovered and without sunscreen. However, this depends on your skin type, how much time you spend outside, and whether your clothing or sunscreen blocks UVB rays.

Even with regular sunlight exposure, people with darker skin or those who cover up for cultural or medical reasons may not make enough vitamin D.

Should I take a vitamin D supplement in summer?

The NHS recommends that everyone in the UK consider a daily 10 microgram (400 IU) vitamin D supplement from October to early March, when sunlight is weaker. But for those at risk of deficiency - such as people who spend little time outdoors or cover their skin - year-round supplementation may be advised.

Supplementing with vitamin D during summer can be beneficial, particularly if you suspect you’re not making enough from sunlight alone. Speak to your healthcare provider or pharmacist for individual guidance.

Foods that support vitamin D intake

There are only a few dietary sources of vitamin D, so getting enough from food alone is difficult. Still, including these options in your diet can help:

  • Oily fish (like salmon, mackerel, or sardines)
  • Fortified foods (such as some cereals, plant-based milks, and margarine)
  • Egg yolks
  • Red meat
  • Liver

Vegetarians and vegans may find it particularly hard to meet vitamin D needs through food alone, which makes testing or supplementing even more important.

How to know if you're getting enough Vitamin D

If you're not sure whether you're getting enough vitamin D - even in the summer - an at-home test can provide peace of mind and actionable information. With a simple finger-prick blood sample, you can find out whether your vitamin D levels are within the optimal range or if they need a boost.

You may want to test if:

  • You’ve been feeling unusually tired
  • You spend most of your time indoors
  • You use high-factor sunscreen daily
  • You follow a vegan or vegetarian diet
  • You have darker skin or wear clothing that covers most of your body

Regular vitamin D testing gives you the confidence to make informed choices about sun exposure, supplementation, and your general wellbeing.

Which at-home test can help?

If you're concerned about your vitamin D levels, especially during the summer months, MyHealthChecked’s Vitamin D Rapid Test offers a quick way to get an initial indication from the comfort of your own home. This CE-marked lateral flow test uses a small finger-prick blood sample to measure your total 25(OH)D levels - the main form of vitamin D circulating in the blood. The test is suitable for both men and women and is designed to give you clear results within just 10 minutes, helping you understand whether your levels fall into the normal, insufficient, or deficient range. If your results show that your levels are low, you can take the appropriate steps with confidence and clarity, be they through diet, supplementation, or lifestyle changes.

In summary

Vitamin D is vital to feeling your best - and while summer sun helps, it doesn’t guarantee you’re getting enough. From sunscreen use to skin tone and time spent indoors, there are many reasons why your vitamin D might still be low.

Understanding your levels allows you to take proactive steps to support your health and wellbeing all year round. Testing can provide the clarity you need to make informed choices that suit your lifestyle, and MyHealthChecked’s Vitamin D Rapid Test offers a simple, fast way to get started.


Reviewed by Dr Dave Nichols

References

1. NICE. Vitamin D: supplement use in specific population groups. NICE guideline PH56. 2014. Available from: https://www.nice.org.uk/guidance/ph56/chapter/context

2. NICE CKS. Vitamin D deficiency in adults – CKS. 2014. Available from: https://cks.nice.org.uk/topics/vitamin-d-deficiency-in-adults/

3. NICE. Sunlight exposure: risks and benefits. NICE guideline NG34. 2016. Available from: https://www.nice.org.uk/guidance/ng34/chapter/supporting-information-for-practitioners

4. NHS. Vitamin D. 2017. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/

5. Chang SW, Lee HC. Vitamin D and health - The missing vitamin in humans. Pediatr Neonatol. 2019 Jun;60(3):237–244. Available from: https://www.sciencedirect.com/science/article/pii/S187595721830651X