Tips to Top up Vitamin D Levels

Needing a boost of vitamin D in the gloomy winter months? Follow our tips for that all important vitamin D top up (that doesn’t involve jetting off on a pricey sun-drenched holiday).

Why Do We Need Vitamin D

Vitamin D helps contribute to healthy bones, teeth, muscles and our immune systems1.
In the UK, from April to September, our bodies should be able to create all the vitamin D we need from the sunlight on our skin. However, from October to March the weaker sunlight doesn’t have enough strength to allow for vitamin D production1 and this is when we need to turn to food and supplements for a boost.

Fortified Foods 

Certain foods we eat in the UK are now fortified with vitamin D such as milk, yoghurt, margarine, orange juice and breakfast cereals.

Oily Fish 

Fish rich in omega-3 fatty acids are also good sources of vitamin D. Opt for oily fish like mackerel, salmon, trout and sardines at least once a week for it to benefit your health.

Canned Fish

A simpler and less expensive option than fresh oily fish is a canned version such as tuna or sardines, which both contain vitamin D as well as heart healthy fatty acids EPA and DHA. The beneficial effect for the heart is obtained with a daily intake of 250 mg of EPA and DHA.

Egg Yolks 

Eggs are a simple way to get vitamin D as they’re popular in many breakfast, lunch, and brunch dishes. It’s the yolks that contain the vitamin, so make sure to use the whole egg when incorporating into your dishes.


Beef liver is a great source of vitamin D, vitamin A and iron, making it a good all-round option for getting more vitamins into your diet.


Despite eating the right foods and spending time in the sun, it can be difficult to get enough vitamin D from sunlight and food alone. Public Health England recommends that everyone in the UK over the age of 4 considers taking a daily supplement with 10mcg of Vitamin D to ensure they get the vitamin D needed during the autumn and winter months.
Seven Seas Cod Liver Oil One-A-Day capsules are an easy way to get the vitamin D you need – they are also rich in Omega-3 which plays an important role in maintaining good health.



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