As summer draws to a close and the days become shorter, many of us will find ourselves with less time in the sun. Dr Natasha Fernando, medical director at the home blood-testing service Medichecks, has a straightforward tip to help you ensure you’re getting enough vitamin D – by simply measuring your shadow.

Vitamin D is vital for bone health and a well-functioning immune system. Dr Fernando offers practical advice for Brits looking to maintain healthy levels, despite the inevitable reduction in sunlight as autumn approaches.

The importance of vitamin D

Vitamin D is often referred to as the “sunshine vitamin” due to its essential role in various aspects of health. It not only strengthens bones, teeth, and muscles but also helps combat fatigue, muscle aches, and frequent illness. Dr Fernando emphasises how important it is to maintain optimal levels: “Vitamin D is crucial for overall health. From supporting your immune system to promoting bone health, it’s essential that we maintain sufficient levels.”

While vitamin D can be found in foods like fatty fish and fortified cereals, it’s challenging to meet daily needs without sun exposure. The UK’s unpredictable weather, particularly in the colder months, makes it harder to get adequate amounts from the sun. So how can we ensure we’re not falling short?

The shadow test

Dr Fernando suggests a simple and effective method for checking if you’re getting enough vitamin D from sunlight – measure your shadow. “Even on cloudy days, your body can synthesise rays from the sun and turn them into vitamin D, but those rays are only likely to be strong enough if your shadow is shorter than you,” she explains. “If your shadow is longer – or if you don’t have a shadow at all – you’re probably not getting enough.”

For the best results, she recommends spending 10 minutes outdoors between 11am and 3pm on sunny days. This brief exposure should suffice for most people, but Dr Fernando advises caution: “Be careful not to burn. If you stay out longer than 10 minutes, always use sunscreen.”

Adapting your routine

As we move into darker months, it’s not just sunshine that we need to think about. Dr Fernando suggests incorporating vitamin D-rich foods into your diet to help bridge the gap. Fatty fish, mushrooms, and fortified products like cereals and juices are good options. However, many people in the UK may still struggle to meet their vitamin D needs, particularly during the winter.

The NHS does not routinely check for vitamin D levels, meaning deficiencies can go unnoticed until they lead to more severe health issues. Symptoms can include persistent fatigue, muscle aches, depression, hair loss, bone pain, and frequent illnesses.

Those most at risk include older adults, people with darker skin tones, and individuals who spend most of their time indoors. These groups are especially vulnerable to vitamin D deficiency and may need to pay extra attention to their intake.

Consider an at-home test

If you’re unsure whether you’re getting enough vitamin D, Dr Fernando recommends taking the uncertainty out of the equation with an at-home blood test from Medichecks. “Knowing your levels allows you to make informed decisions and take action if needed,” she says.

With the unpredictable British weather and the gradual reduction of sunlight, ensuring you have sufficient vitamin D is a small but essential step in safeguarding your overall health. Taking the time to check your shadow or opting for a simple blood test could make all the difference.