Why Vitamin D Still Matters in a Scottish Summer
When the sun finally arrives in Scotland, most people stop thinking about Vitamin D, longer
evenings, warmer weather, and more time outdoors make it feel like deficiency is only a winter problem.
According to NHS Scotland guidance, sunlight is still the body’s main source of Vitamin D and in Scotland we generally only produce enough naturally between April and September, mainly from late morning to mid-afternoon sun exposure. They suggest that most people over five years old are likely to get enough Vitamin D from sunlight between April and September. However, some higher-risk groups are advised to continue supplementation all year round:
• People with darker skin tones
• Older adults (65 and older)
• Overweight/Obese individuals
• Care home residents
• People who cover most of their skin outdoors
• Individuals who spend little time outside
• Pregnant and breastfeeding women
• Children under five years old
Your own body generates between 10,000-20,000 IU with 30 minutes of unprotected Scottish sun exposure. Many supplements give you just a dose of 10 micrograms (400 IU), a tiny dose to what your body makes from strong sunlight in summer.
So if you are taking a Vitamin 10 supplement please make sure that you’re getting enough.
Why Vitamin D Is Important?
Vitamin D helps the body regulate calcium and phosphate, supporting:
• Healthy bones and teeth
• Muscle strength
• Immune function
• Normal growth and development
Low Vitamin D levels can contribute to:
• Fatigue
• Muscle aches
• Low mood
• Increased risk of bone weakness and fractures
• Rickets in children and osteomalacia in adults
The World Health Organization states that micronutrient deficiencies remain a major global public health concern, with Vitamin D deficiency increasingly recognised in populations with limited sunlight exposure.
The Scottish Sunshine Reality
Scotland’s northern latitude means UVB rays (the rays needed for Vitamin D production) are weaker for much of the year.
Even in summer:
• Cloud cover can reduce UV exposure
• Office workers may miss peak sunlight hours
• Sunscreen blocks much of the skin’s Vitamin D production
• Many people simply do not spend enough time outdoors consistently
In the UK, public health estimates suggest around 1 in 5 people have low Vitamin D levels, with rates increasing during winter and among people with darker skin tones.
For Scotland specifically, researchers continue to identify awareness and supplementation gaps among adults, despite national campaigns encouraging Vitamin D use during lower-light months.
Best Food Sources of Vitamin D
Although sunlight is the main source, some foods naturally contain Vitamin D, including:
• Salmon
• Mackerel
• Sardines
• Egg yolks
• Red meat
• Fortified cereals and spreads
However, NHS Scotland notes that it can still be difficult to get enough Vitamin D through food alone.
Should You Take Vitamin D in Summer?
For many healthy adults who spend regular time outdoors during a Scottish summer, supplementation may not be necessary. But supplementation may still help. If you are unsure, please speak to your clinician when you’re next in visiting for their advice and guidance.
Scottish summers may feel brighter than ever, but Vitamin D deficiency has not disappeared. The combination of northern latitude, unpredictable weather and modern indoor lifestyles means many people still struggle to maintain healthy levels year-round thus putting their body systems at risk.
The good news is that awareness is improving. With sensible sun exposure, a balanced diet and supplements where appropriate, most people can support healthy Vitamin D levels safely and effectively.
For more information on Vitamin D please call 01292 502 292 to book a consultation.