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How to boost your vitamin D levels

How to boost your vitamin D levels

It is easy to forget about vitamin D because deficiency symptoms can be mistaken for something else. In the UK, many people do not give it much thought from one season to the next, yet it plays an important part in everyday health and can be harder to maintain than many realise.

Unlike most vitamins, vitamin D is linked not only to food but also to sunlight. That makes it slightly different from other nutrients and one reason why levels can vary across the year, your routine, and your lifestyle.

If you are looking into how to boost your vitamin D levels, it helps to understand the simple ways to support healthy levels safely.

Why vitamin D matters

Vitamin D helps regulate calcium and phosphate in the body. These nutrients are important for healthy bones, teeth, and muscles, which is why low vitamin D is often discussed in relation to bone strength and muscle health.

Food alone often does not provide enough vitamin D, which is why sunlight, lifestyle, and personal risk factors matter. Sunlight is an important source in the UK, but this is affected by the time of year, how much skin is exposed, the amount of time spent outdoors and our skin tone. The National Institute for Health and Care Excellence (NICE) highlights higher-risk groups such as people over 65, people with low or no sun exposure, pregnant and breastfeeding women, and people with darker skin who have naturally higher melanin levels. That means boosting vitamin D is not just about eating better; it is also about understanding your personal risk and using a realistic mix of habits that fit everyday life.

Vitamin D deficiency symptoms

Some people with low vitamin D have no obvious symptoms at all. Others notice vague changes that are easy to put down to stress, a busy routine, poor sleep, or getting older, which is one reason vitamin D deficiency can be missed.

Common symptoms linked with vitamin D deficiency can include tiredness, muscle aches, muscle weakness, and general discomfort in the bones or muscles. Some people may feel less steady physically, or find that everyday movement feels more effortful than usual. These symptoms are not unique to vitamin D deficiency, so they should not be used to self-diagnose, but they can be a useful prompt to look into the issue.

Someone can feel quite normal and still have low vitamin D, which is why risk factors matter too.

Who is more likely to have low vitamin D

You may be more likely to have low vitamin D if you:

  • spend little time outdoors
  • cover most of your skin when outside
  • have darker skin
  • aged over 65
  • live in the UK and get very little sunlight in autumn and winter
  • do not regularly eat foods that contain vitamin D
  • suffer from malabsorption issues (including coeliac, Crohn’s)
  • are obese or overweight

How sunlight helps raise vitamin D

Sunlight helps the skin make vitamin D. When ultraviolet B (UVB) rays from sunlight strike the skin, UV is absorbed and can be converted into Vitamin D. This helps to explain why spending time outdoors is the first advice given to boost levels. In the UK, this becomes more difficult during autumn and winter, when sunlight is weaker and people tend to spend less time outside.

Some people assume boosting vitamin D means getting as much sun as possible. The aim is regular, safe sun exposure rather than spending long periods in the sun or risking sunburn. People with lighter skin may need around 10 minutes a day between 11am and 3pm in direct sunlight, with their face, arms and legs exposed. People with darker skin may need longer, so around 30 minutes outside may be more appropriate. It is important not to burn, so use sunscreen if you are staying outside for longer, or break this time into smaller blocks if your risk of burning is high.

The Royal Osteoporosis Society explains that sunlight, food, and supplements can all support vitamin D levels, but the right approach will depend on your routine, lifestyle, and risk factors. NHS advice also recommends supplement use, stating that everyone should consider taking a daily vitamin D supplement during autumn and winter, with year-round advice for people considered at higher risk, including those who get little or no sunlight exposure.

Best foods for low vitamin D

If you are trying to improve your vitamin D intake through your diet, useful options include:

  • oily fish such as salmon, sardines, herring, and mackerel
  • egg yolks
  • red meat
  • liver
  • fortified breakfast cereals
  • fortified fat spreads

Food may not be enough on its own, especially if levels are already low or your lifestyle limits sun exposure, but it can still support your intake over time.

Should you take a vitamin D supplement?

For many people in the UK, the answer is yes at certain times of year. NHS guidance says that everyone aged 1 year and over should consider taking a daily vitamin D supplement during autumn and winter, and some people (including at-risk groups) should consider taking one throughout the year if they have little or no exposure to the sun.

The usual daily amount often discussed for general maintenance is 10 micrograms or 400 International Units (IU). This is the figure many people see on supplement packaging. It is a useful benchmark for general public advice, but if you are known to be deficient in vitamin D the dose required will be higher.

This distinction is important because a standard daily supplement may help maintain vitamin D levels or reduce the risk of deficiency, but confirmed deficiency may need a different treatment plan based on your results. It is best not to assume that more is better, as high-dose vitamin D should not be taken casually or for long periods without proper advice. If you are confirmed to be deficient in vitamin D, or you feel you may be at increased risk, speak to a healthcare professional so you can understand the most appropriate dose for your needs.

What to do if you think your vitamin D is low

Start with the basics:

  • look at your sunlight exposure over a normal week
  • review whether your diet includes vitamin D-rich foods
  • check whether you usually take a supplement in autumn and winter
  • think about whether you have symptoms or risk factors that make you at risk of low vitamin D

If symptoms are persistent, if you are in a higher-risk group, or if you want a clearer picture before changing your routine, testing may be useful. Tests often will measure serum 25-hydroxycholecalciferol (25(OH)D) with ranges used to decide if levels are deficient, inadequate, or sufficient.

Vitamin D deficiency can share symptoms with other issues, so ensuring you are tested if you are concerned your levels may be low is important to ensure you are treated properly.

The role of at-home testing

A home check can be a practical starting point if you want more information without delay. MyHealthChecked’s Vitamin D Rapid Test is designed to screen for potential vitamin D deficiency using a finger-prick blood sample and gives a result in around 10 minutes. It can help you decide whether you may need to look more closely at your vitamin D status.

It is important that a rapid home result should be used sensibly. It does not replace more detailed medical testing, and it should not be used to ignore ongoing symptoms, self-prescribe high-dose treatment, or rule out other causes of fatigue, pain, or weakness. If you have persistent symptoms, feel unwell, or are unsure what the result means, it is best to follow up with a healthcare professional.

Can you boost vitamin D levels quickly?

People often want a quick fix, especially when they feel tired or run down. Boosting vitamin D levels is usually about steady improvement rather than an overnight change. The right approach depends on whether you are maintaining healthy levels or managing a confirmed deficiency.

Confirmed deficiency may need a treatment plan from a doctor, especially if there are other health factors involved.

Everyday habits that support healthy vitamin D levels

Here are some examples of helpful habits to support your vitamin D levels:

  • getting regular safe daylight exposure when possible
  • keeping vitamin D-rich foods in your weekly food shop
  • taking an appropriate supplement during autumn and winter
  • paying attention to symptoms that may suggest vitamin D levels may be low
  • checking your levels if risk factors or symptoms suggest you should

Taking a more consistent, pro-active approach to your vitamin D status is the best way to optimise your health longer term.

Frequently asked questions

1. How can I raise my vitamin D levels quickly?

Regular safe sunlight exposure, vitamin D-rich foods, and an appropriate supplement can help. If symptoms persist or you think your levels are very low, testing and medical advice may be needed.

2. What are the signs of low vitamin D in women?

Common signs can include tiredness, muscle aches, weakness, muscle discomfort or issues with your bones, including fractures. Some people have no symptoms at all, which is why risk factors and testing can matter just as much as how you feel.

3. What foods are high in vitamin D?

Useful foods include oily fish, egg yolks, red meat, liver, fortified breakfast cereals, and fortified fat spreads.

4. Should I take vitamin D every day in the UK?

NHS guidance says everyone aged 1 year and over should consider taking a daily vitamin D supplement during autumn and winter. Some people with little or no sun exposure may be advised to take it all year round.

In summary

Knowing how to boost your vitamin D levels starts with three basics - safe sunlight exposure, eating vitamin D rich foods, and the right supplement advice for your situation. It also means recognising symptoms and risk factors early, rather than brushing them off. If you want a convenient starting point, MyHealthChecked’s Vitamin D Rapid Test can help screen for potential deficiency at home. If you have persistent symptoms please seek medical advice as more detailed testing may be required.

Reviewed by Dr Dave Nichols

References

1. NHS. Vitamin D. London: NHS; 2026. https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/

2. National Institute for Health and Care Excellence. Vitamin D: supplement use in specific population groups. London: NICE; 201. https://www.nice.org.uk/guidance/ph56

3. Royal Osteoporosis Society. Vitamin D for bones. Bath: Royal Osteoporosis Society; [reviewed 2025. https://theros.org.uk/information-and-support/bone-health/vitamin-d-for-bones/

4. GPnotebook. Diagnosis of vitamin D deficiency/insufficiency in adults. 2024. https://gpnotebook.com/en-GB/pages/nutrition/vitamin-d-deficiency/diagnosis-of-vitamin-d-deficiencyinsufficiency-in-adults.

5. GPnotebook. Management of vitamin D deficiency in adults. 2024. https://gpnotebook.com/en-GB/pages/nutrition/vitamin-d-deficiency/management-of-vitamin-d-deficiency-in-adults

6. Lin LY, Smeeth L, Langan S, Warren-Gash C. Distribution of vitamin D status in the UK: a cross-sectional analysis of UK Biobank. BMJ Open. 2021;11:e038503. https://bmjopen.bmj.com/content/11/1/e038503