A common 1p pill could help prevent fatigue and low mood this winter. The NHS recommends that most Brits take vitamin D supplements in the autumn and winter months for this reason.

Vitamin D is often referred to as "the sunshine vitamin" because we get most of it from exposure to sunlight. But the UK’s climate with short days and long nights from October to March means many of us won’t get enough of it.

Therefore, the NHS recommends all adults consider taking a daily supplement. One expert shared that a vitamin D deficiency could lead to some “subtle” symptoms.

Doctor Asiya Maula, a GP and director of The Health Suite, said: “Vitamin D plays a crucial role in supporting bone health, immunity and overall wellbeing. But the signs you are lacking may be quite subtle and can be easy to dismiss.

“Many patients are surprised to learn the symptoms they’ve been experiencing for months, such as muscle fatigue and aches, may be linked to vitamin D.

“Because the signs are non-specific, people often attribute them to stress, ageing or seasonal aches and pains. A simple blood test can provide clarity on what your body may be missing.”

She listed some warning signs that you are low in vitamin D as:

• Persistent fatigue


• Low mood and brain fog


• Bone pain


• Muscle weakness

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Dr Maula said: “It’s common to put feelings of low mood down to the darker days, and this can certainly have an impact.

“But make sure you’re also getting an adequate level of vitamin D. During the summer months we can get this naturally from spending time outside but in the winter this becomes much harder.”

On its website, the NHS emphasised that Government recommendations suggest "everyone" should think about taking a daily vitamin D supplement throughout the autumn and winter seasons.

It also outlined precise details regarding the necessary dosage. "Children from the age of one year and adults need 10 micrograms (mcg) of vitamin D a day," the NHS explained.

"This includes pregnant and breastfeeding women, and people at risk of vitamin D deficiency. "Babies up to the age of one year need 8.5 to 10 micrograms of vitamin D a day."

On supplement packaging, this might be shown as "mcg" or "μg". As an alternative, they could display international units (IU).

One microgram of vitamin D equals 40 IU - so you should search for 400 IU. Nevertheless, consuming too much vitamin D carries certain dangers.

For the majority of people, a daily intake of 10 micrograms should be adequate. The NHS has cautioned: "Do not take more than 100 micrograms (4,000 IU) of vitamin D a day as it could be harmful.

This applies to adults, including pregnant and breastfeeding women and the elderly, and children aged 11 to 17 years. Children aged one to 10 years should not have more than 50 micrograms (2,000 IU) a day. Infants under 12 months should not have more than 25 micrograms (1,000 IU) a day."

Additionally, some people may suffer from health conditions that make it unsafe for them to take these quantities. "If in doubt, you should consult your doctor," the NHS recommended.

"If your doctor has recommended you take a different amount of vitamin D, you should follow their advice."

Beyond sunshine and supplements, there are additional methods to obtain vitamin D through your diet. These include:

• Oily fish – such as salmon, sardines, trout, herring or mackerel


• Red meat


• Egg yolks


• Fortified foods – such as some fat spreads and breakfast cereals


• Liver (but you must avoid liver if you're pregnant)

For further details, visit the NHS website here. At the time of reporting, you could buy a bottle of 240 vitamin D tablets from Holland and Barrett for £2.71, making it just over 1p per pill.