Are you getting enough vitamin D in summer?

When the sun finally shows up, it’s easy to assume your vitamin D levels are taken care of. But is that really the case? If you’ve ever wondered “do I still need vitamin D in summer?” or “should I take supplements when it’s sunny?” – you’re not alone. The answer isn’t always straightforward, but once you understand how vitamin D works, it becomes much easier to figure out what’s right for you. Here’s what you need to know.

Vitamin D is an essential nutrient that supports several important functions in your body.¹ Its main role is helping to regulate calcium and phosphate levels – two minerals that are important for maintaining healthy bones, teeth and muscles.^1-3 Without enough vitamin D, it can become harder for your body to maintain healthy bones and muscle function.⁴

According to UK guidelines, adults and children over one year old are advised to have 10 micrograms of vitamin D per day (400 IU). This can come from a combination of sunlight exposure, diet and supplements.³ In reality, food alone usually doesn’t provide enough vitamin D, so sunlight remains your main natural source. That said, you can still top up your intake through these dietary sources:^3,5 

This is the big question – and the answer really depends on your lifestyle and exposure to sunlight. From late March or early April through to the end of September in the UK, most people can produce enough vitamin D through sunlight, as long as they’re spending some time outdoors.³ Short, regular periods of sun exposure on uncovered skin are often enough – but this varies depending on things like your skin tone and environmental conditions like UV levels.⁶

It depends on your individual situation: 

There’s no one-size-fits-all answer here. How much vitamin D your body produces depends on several factors, including:^6,7 

This is a common concern, but the evidence is reassuring. While sunscreen can theoretically reduce vitamin D production, in real-world use:^6,9 

In the UK, guidance suggests that everyone should consider taking a daily vitamin D supplement during autumn and winter (October to early March).³ In spring and summer, whether you need supplements depends on how much sunlight you’re getting and your personal risk factors.

So, do you need vitamin D in summer? For many people, regular sunlight exposure will cover your needs – but it’s not always guaranteed. If you’re spending a lot of time indoors, covering your skin or have other risk factors, your levels may still fall short. The simplest way to stay on track is to be mindful of your routine: aim for safe sun exposure where possible, include vitamin D-rich foods in your diet and consider a daily supplement if needed.^3,6 If you’re unsure about your levels, it’s always better to check with your GP rather than guess – that way, you can make sure you’re getting the right support for your individual needs.

Disclaimer – This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.