Vitamin D in Autumn & Winter | Bone & Muscle Health | Queensferry Chiropractic

As we head into autumn in Scotland, there is one small health habit that is worth thinking about: vitamin D.

Vitamin D plays an important role in keeping our bones, teeth and muscles healthy, yet during the autumn and winter months it becomes much harder for our bodies to make enough from sunlight.

This matters at every age, but maintaining good bone and muscle health becomes particularly important as we get older — and for women moving through perimenopause and menopause.

So, what does vitamin D actually do, how much do we need, and should we be taking a supplement?

What does vitamin D do?

Vitamin D helps the body regulate calcium and phosphate, which are needed to maintain healthy bones, teeth and muscles.

During spring and summer, most people in the UK can make the vitamin D they need when their skin is exposed to sunlight.

However, between October and early March, sunlight in the UK does not contain enough UVB radiation for us to make sufficient vitamin D through our skin.

And because it can be difficult to get enough vitamin D from food alone, supplementation becomes particularly relevant during the darker months.

Why does vitamin D matter for bone health?

Our bones are constantly changing throughout life, with old bone being broken down and new bone being formed.

Vitamin D helps our bodies absorb and use calcium effectively, making it an important part of maintaining healthy bones.

A significant vitamin D deficiency can affect the mineralisation of bone and, in adults, can contribute to a condition called osteomalacia, which can cause bone pain and muscle weakness.

Vitamin D is therefore one part of the bigger picture when we think about looking after our skeleton as we age.

Vitamin D, midlife and menopause

Bone health deserves particular attention during and after menopause.

Oestrogen plays an important role in maintaining bone density. As oestrogen levels fall around menopause, women can begin to lose bone more rapidly, which is one reason the risk of osteoporosis increases after menopause.

That doesn't mean vitamin D alone can prevent osteoporosis.

Instead, think of it as one piece of a much bigger bone-health puzzle.

Other important factors include:

• getting enough calcium and protein through your diet

• regular weight-bearing activity

• resistance or strength training

• maintaining muscle strength

• avoiding smoking

• keeping alcohol within recommended limits

• discussing individual risk factors with your GP or healthcare professional when appropriate

For women in their 40s, 50s and beyond, looking after bone and muscle health isn't something that needs to wait until later life. Midlife is a good time to start thinking proactively about it.

What about muscle health?

Vitamin D is also important for normal muscle function.

Maintaining muscle strength becomes increasingly important as we age because strong muscles help us remain active, support our joints and maintain balance and independence.

But again, vitamin D shouldn't be viewed as a substitute for movement or exercise.

Regular strengthening activity, walking and other weight-bearing exercise all play an important part in maintaining musculoskeletal health.

The aim isn't simply to take a supplement — it's to support your body through a combination of nutrition, movement and healthy lifestyle habits.

How much vitamin D should we take?

Current NHS guidance is straightforward.

Adults should consider taking a daily supplement containing 10 micrograms (400 IU) of vitamin D during the autumn and winter.

For most people, that's from around October through to early March.

Some people are at greater risk of having low vitamin D levels and are advised to consider taking 10 micrograms throughout the year.

This includes people who:

• spend very little time outdoors

• are housebound or have limited exposure to sunlight

• usually cover most of their skin when outdoors

• have darker skin, including people with African, African-Caribbean or South Asian backgrounds

If you're unsure whether this applies to you, speak to your GP, pharmacist or another appropriately qualified healthcare professional.

Can I get vitamin D from food?

Yes — although there are relatively few foods that naturally contain significant amounts of vitamin D.

Food sources include:

• oily fish such as salmon, mackerel, sardines, trout and herring

• egg yolks

• red meat

• liver

• some foods fortified with vitamin D

Food is still an important part of a balanced diet, but in the UK it can be difficult to obtain the recommended amount of vitamin D from food alone during autumn and winter.

That is why supplementation is recommended for consideration during these months.

Is more vitamin D better?

No.

With supplements, more isn't necessarily better.

The NHS advises that 10 micrograms a day is enough for most adults. Taking very high doses of vitamin D for long periods can cause too much calcium to build up in the body, which can be harmful.

If you've been diagnosed with vitamin D deficiency, your GP may prescribe or recommend a different dose for a period of time. That's different from routine vitamin D supplementation and should be followed according to their advice.

If you have a medical condition, take regular medication or are unsure about supplements, it's sensible to check with your GP or pharmacist.

Do I need vitamin K2 or magnesium as well?

You may see vitamin D supplements marketed alongside vitamin K2 or magnesium.

Both vitamin K and magnesium have important functions in the body, but you don't automatically need to take additional K2 or magnesium simply because you're taking a standard vitamin D supplement.

For most people, the priority should be a varied, balanced diet and following established guidance on vitamin D.

If you have concerns about your diet, nutrient intake, medications or a diagnosed deficiency, speak to an appropriately qualified healthcare professional rather than adding several supplements without individual advice.

Think beyond supplements

Perhaps the most important thing to remember is that good bone and muscle health doesn't come from one vitamin.

As we move through midlife and beyond, some of the most useful things we can do are surprisingly simple:

Move regularly. Strengthen your muscles. Eat well. Spend time outdoors. Look after your bones.

If you've gradually become less active because of back pain, joint or muscle discomfort, injury or simply because you're unsure where to start, getting appropriate advice can help you return to movement safely and confidently.

At Queensferry Chiropractic, I work with people from South Queensferry, Dalmeny, Kirkliston, Winchburgh, North Queensferry and the surrounding areas, helping them manage musculoskeletal problems, recover from injury and stay active through different stages of life.

Sometimes looking after our long-term health isn't about making dramatic changes. It's about making small, sensible choices consistently.

And as autumn approaches, remembering your vitamin D is one of them.

This article provides general health information and is not a substitute for individual medical advice. Speak to your GP, pharmacist or another appropriately qualified healthcare professional if you are concerned about vitamin D deficiency, osteoporosis or whether supplementation is appropriate for you.

About the author

Vicky Pittman, MChiro – Chiropractor

Vicky is a GCC-registered chiropractor and owner of Queensferry Chiropractic, with over 15 years of clinical experience. She qualified as a chiropractor in 2011 after previously completing a BSc (Hons) in Sports Therapy.

She works with patients from South Queensferry, Dalmeny, Kirkliston, Winchburgh, North Queensferry and the surrounding areas, helping people manage musculoskeletal pain, recover from injury and stay active.

Vicky has a particular interest in sports and exercise rehabilitation, pregnancy and postpartum care, and supporting women through midlife and menopause.

Find out more about Vicky and Queensferry Chiropractic.