Vitamin D – or the ‘sunshine vitamin’ – is an essential part of the diet and too little can leave people ‘running on empty’
Dietitian Karine Patel says many people stop taking vitamin D early(Image: Dietitian Fit)
As spring arrives and the daylight hours get longer it can help lift the mood, especially when the sun is out. And as thoughts often turn to summer, it can easily lull people into making a big mistake which a dietitian has warned is “one of the biggest misunderstandings”.
Brighter, longer, days can see people stopping their winter supplements – something which can be a big mistake. For when it comes to vitamin D, ditching it too early can leave your body running on empty.
The dietitian says people should take a supplement during the winter(Image: Getty)
Karine Patel at Dietitian Fit has now warned that sunshine alone for the coming weeks may not be enough to meet your body’s needs just yet. And she has explained why most people stop taking vitamin D too early, the exact date many get wrong, and the signs your body may still need the essential nutrient.
Why Vitamin D Still Matters in Spring
The expert explained: “Vitamin D plays an important role in supporting bone strength, immune health, mood regulation and muscle function. However, it’s common for many people to stay deficient for much of the year.
“As we simply don’t get enough UVB exposure in the UK during the winter months to produce the right amount of vitamin D through sunlight alone. By the time spring comes around, many people are already running low or deficient without even knowing. Even as the weather gets better, the sun is usually still too weak in early spring to trigger the right vitamin D production in the skin.
“People seem to think that as it’s brighter, their vitamin D levels will naturally recover and rise. But actually, UV levels in March and early April are still too low, particularly if you’re indoors most of the day.”
The ‘Cut-Off Date’ Most People Get Wrong
Karine said: ” One of the biggest misunderstandings is when it’s safe to stop supplementing. Most people stop taking vitamin D as soon as the clocks change or when we first enter March. But for most people, April can still be way too premature.
“The more correct cut-off point is late April to early May, when UVB rays start to become strong enough for the body to produce sufficient vitamin D, and that’s only if you’re regularly getting midday sun exposure. If you stop too early, you can risk prolonging the period where your body is running on low levels, which can impact immunity, energy and overall wellbeing.”
Who Should Keep Taking Vitamin D Longer?
Although some people might be able to stop supplementing in late spring, it is recommended for others to continue for longer or in some cases, all year round, says the expert. Here are the key groups who should be cautious about stopping too early:
Vitamin D is known as the sunshine vitamin(Image: Getty)
Those who spend most of their time indoors, such as remote and office workers.People who cover their skin outdoors for personal or cultural reasons.Older adults whose skin lacks in producing vitamin D.People with darker skin tones as higher melanin levels lower vitamin D production from sunlight.Individuals living in northern areas in the UK, where sunlight is weaker.
She said: “For these groups, just relying on sunlight alone cannot be trusted even in spring, and summer, so taking supplements may need to remain important beyond April.”
Can You Get Enough Vitamin D From Food Alone?
The dietitian said this isn’t usually possible. She explained: “While diet can help provide vitamin D, it is rarely enough to meet daily needs.
“Vitamin D is found in foods such as egg yolks, oily fish and fortified products, but the amounts are relatively small. In reality, it’s very hard to get the right amount of vitamin D from food alone, which is why supplementation is usually recommended, especially in countries like the UK.
Signs You Might Still Need Vitamin D
Most people are unaware they are low in vitamin D, as symptoms can be subtle or put down to general tiredness. Karine says to keep an eye out for:
Getting ill more oftenFatigue or low energy that staysMuscle aches or weaknessFeeling ‘flat’ or low moodJoint or bone discomfort
She said: “These signs are usually brushed off as seasonal exhaustion or stress, however, they can indicate that your vitamin D levels are still not where they need to be.”
When Can You Safely Stop Taking Vitamin D?
So, when is it actually safe to stop taking the supplement? Karine said: “For most people in the UK, the safest time to think about stopping your supplement use is from late April or early May onwards.
“But this depends on your lifestyle. You need regular exposure to midday sunlight on your skin for your body to produce enough vitamin D naturally. If that isn’t happening all the time, it’s worth carrying on supplementation for longer.”
