Vitamin D season

Autumn and winter for most of us, all year for some. Here is the NHS advice for you or your family, on today's date.

Your details

Adults and children 11 and over, 21 October 2026

10 micrograms (400 IU) a day

through autumn and winter

Supplement season ends (about)1 April 2027, in 162 days
Upper limit, do not go over100 micrograms (4,000 IU) a day
All year ifrarely outdoors, in a care home, skin usually covered, or dark skin
Food sourcesoily fish, red meat, liver, egg yolks and fortified foods

The NHS advises everyone to consider 10 micrograms of vitamin D a day in autumn and winter. Taking too much for a long time can be harmful, so stick to the dose on the label unless a doctor has said otherwise.

Some medical conditions mean people cannot safely take as much vitamin D, so ask your GP or pharmacist if you are unsure. If your doctor has recommended a different amount, follow their advice.

The working

An adult on 21 October 2026

It is autumn, so the NHS advice is to consider 10 micrograms (400 IU) a day. Most people can make enough from sunlight again from about late March or early April. The upper limit for adults is 100 micrograms (4,000 IU) a day.

Who needs it when

From the NHS

Who	Advice
Adults and children over 4	10 micrograms a day in autumn and winter
Rarely outdoors, in a care home, skin usually covered, or dark skin	10 micrograms a day all year
Children aged 1 to 4	10 micrograms a day all year
Babies under 1	8.5 to 10 micrograms a day all year, unless having more than 500 ml of formula a day

Upper limits

Do not go over

Age	Upper limit a day
Adults and children 11 and over	100 micrograms (4,000 IU)
Children 1 to 10	50 micrograms (2,000 IU)
Babies under 1	25 micrograms (1,000 IU)

Read with care

What this cannot tell you

Test your levelsOnly a blood test can tell you your vitamin D level.
Know your medical historySome conditions mean taking less; ask your GP or pharmacist.
Replace a doctor's doseIf a doctor prescribed a different amount, follow that.

Questions

Common questions

When should I take vitamin D in the UK?

The NHS says everyone should consider 10 micrograms a day in autumn and winter, roughly October to March.

How much vitamin D should I take?

10 micrograms (400 IU) a day for adults and children from 1 year; 8.5 to 10 micrograms for babies.

Do babies need vitamin D?

Breastfed babies, and babies having less than 500 ml of formula a day, should have 8.5 to 10 micrograms a day from birth.

Can I take too much vitamin D?

Yes. Taking too much for a long time can raise calcium levels and harm bones, kidneys and the heart. Do not go over the upper limit.

Sources

NHS: vitamin D (10 micrograms a day in autumn and winter; all year for some; upper limits)

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Talk to your GP or pharmacist if

You have a condition that affects how your body handles vitamin D or calcium, such as kidney disease, you take other medicines, or you are unsure how much to give a child. Women and children who qualify for Healthy Start can get free vitamins.