Vitamin D, the so-called sunshine vitamin, quietly underpins bone strength and muscle function.
Known as the “sunshine vitamin”, vitamin D helps the body absorb calcium, the mineral that keeps bones strong and resilient.
Even when the sky is overcast, the skin can still produce vitamin D, though it may take a little longer.
The Royal Osteoporosis Society recommends that most adults consider taking a daily vitamin D supplement during the winter months.
Vitamin D is beneficial, but more is not always better.
Midlife invites a quieter, more thoughtful view of health: less about quick fixes, more about foundations. Vitamin D, the so-called sunshine vitamin, quietly underpins bone strength and muscle function. Recent UK studies suggest that for older adults and some ethnic groups, a consistent supplement routine may be just as important as the summer sun.
Known as the “sunshine vitamin”, vitamin D helps the body absorb calcium, the mineral that keeps bones strong and resilient. The good news is that supporting your bones doesn’t require complicated routines or constant monitoring. A small set of sensible habits can make a meaningful difference over time.
Why vitamin D matters more as we move through midlife
From our 40s onwards, bone density and muscle strength begin to change, often so gradually that we don’t notice until those changes start to affect how we feel and move. Vitamin D plays a role in both systems, supporting the strength and flexibility that help us stay active, balanced and confident whether we’re walking, running, lifting, or simply navigating the demands of daily life.
Bone loss and muscle weakening can occur in both men and women, particularly when activity levels drop, time spent outdoors is limited, or vitamin D levels remain low for extended periods. Midlife is a practical, forward-looking moment to protect what you’ve built, giving your body the support it needs to reduce the risk of problems later on.
The role of sunlight – and its limits
Sunlight is the body’s most natural source of vitamin D. In the UK, the skin can produce vitamin D from sunlight between early April and the end of September, when the sun is strong enough for this process to occur.
During these months, exposing your face and arms to direct sunlight for around 10 minutes once or twice a day is generally sufficient for bone health. There is no need to sunbathe, and more exposure does not mean more vitamin D. Short, regular visits to the outdoors are more effective and safer than long sessions in intense sun. For people who work from home, a brief walk outside during the day can be a simple way to catch some sunlight while it’s plentiful.
Even when the sky is overcast, the skin can still produce vitamin D, though it may take a little longer. It is wise to avoid the strongest part of the day, typically between 11 am and 3 pm, and to use sunscreen if you plan to be outside for extended periods.
This guidance works well for many people, but it does not apply equally to everyone. Recent research from Newcastle University’s Human Nutrition and Exercise Research Centre suggests that for some groups, summer sunlight alone may not be enough to restore healthy vitamin D levels.
The study, published in the European Journal of Clinical Nutrition, examined vitamin D levels in nearly 300 people across northern Britain, with a focus on adults aged 65 and over and people from minoritised ethnic backgrounds. It found that vitamin D insufficiency was widespread, affecting more than half of older adults and even higher proportions of people from minoritised ethnic communities.
Importantly, these levels did not improve during the summer months, challenging the assumption that increased sunlight alone will correct low vitamin D in these groups.
For those living in cooler regions such as the North of England, or for people with darker skin tones, less time outdoors, or clothes that cover much of the skin, sunlight by itself may not provide enough vitamin D. As Professor Bernard Corfe, who co-led the research, explains, people in higher-risk groups cannot assume that spending more time outside in summer will solve the problem on its own.
This does not invalidate the advice about sunlight; it simply suggests that for certain groups, a more consistent approach is needed, with supplements playing a larger role throughout the year.
When the sun steps back, supplements step in
From the end of September to the beginning of April, sunlight in the UK is generally not strong enough for the skin to make vitamin D, regardless of how much time you spend outdoors.
Kirsty Carne, Specialist Osteoporosis Nurse at the Royal Osteoporosis Society, describes bone care in midlife as less about caution and more about capability. Vitamin D, she notes, works quietly behind the scenes, supporting strength, stability and movement so that people can continue to enjoy the activities they love, now and in the years ahead.
A simple, practical approach is to combine a little sunshine when it is available, a daily supplement when it is not, and a balanced diet that includes vitamin D-rich foods. The Royal Osteoporosis Society recommends that most adults consider taking a daily vitamin D supplement during the winter months. Many people in midlife choose to take one year-round, particularly if they spend little time outdoors, tend to cover their skin, use sunscreen regularly, or have darker skin. In that sense, a supplement can be seen as a form of seasonal insurance for the bones.
The Newcastle research reinforces this approach for specific groups. For older adults and people from minoritised ethnic backgrounds, a more consistent, year-round strategy to support vitamin D levels may be more appropriate than relying solely on summer sun.
What role does food play?
Vitamin D occurs naturally in only a small number of foods. Oily fish such as salmon, mackerel and herring are among the richest sources, along with eggs and red meat. Some cereals, yoghurts and breads are also fortified with vitamin D.
These foods can contribute to intake, but even with a well-balanced diet, it is difficult to get enough vitamin D from food alone. That is why sunlight in summer, combined with supplements in winter, remains the most reliable approach for many people.
How much vitamin D is needed?
Most adults need 10 micrograms (400 IU) of vitamin D per day. Supplement labels may use either measurement, but they refer to the same amount, as one microgram equals 40 IU.
If you are at higher risk of osteoporosis or are taking medication that affects bone strength, a healthcare professional may advise a higher daily dose to ensure your bones remain well supported.
Vitamin D is beneficial, but more is not always better. Very high doses taken over a long period can be harmful, so it is important to check labels, especially if you take multivitamins or other supplements that may already contain vitamin D.
For further guidance, the Royal Osteoporosis Society offers clear, practical information on vitamin D for bone health, including advice tailored to different ages and risk groups.
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