Why We’re Going Big on Vitamin D & Magnesium This Winter

We sometimes talk about “low hanging fruit” in our clinical consultations - the actions within easiest reach that can lead to big changes in your condition.

As the days get shorter and the weather gets colder, there are two things that we consider low-hanging fruit - and most of us aren't getting nearly enough of either.

Winter in the UK presents some unique challenges for our health. The reduced sunlight, longer nights, and colder weather all conspire to leave many of us feeling tired, achy, and generally under the weather. While we often blame this on "seasonal blues" or "winter bugs," the reality is that nutrient deficiencies can play a much bigger role than most people realise.

Today we're talking about two nutrients that could make a real difference to how you feel this winter: Vitamin D and Magnesium.

Vitamin D by Numbers

Here's a startling statistic: by the end of winter in the UK, around 50% of the population is vitamin D deficient. If you're not Caucasian or if you're carrying extra weight, that figure jumps to nearly 100%.

That means that about 33 million people in the UK alone are walking around with inadequate vitamin D levels. They might not have rickets - but they will be more prone to stiffness, pain, fatigue and illness.

But there's more. NHS testing considers levels between 50-85 nmol/L as "normal" or "sufficient." In reality, these levels can still leave you with inadequate calcium uptake and dealing with unnecessary pain and fatigue - especially in people with certain genetic profiles. The optimal range - where you can be sure that vitamin D is doing what it’s supposed to - is between 125-175 nmol/L.

Why You Can't Make Vitamin D in Winter

Between October and March in the UK, the sun simply isn't strong enough for your skin to produce vitamin D. Roughly speaking, you need your shadow to be shorter than you are tall between April and September for vitamin D production to occur. During winter months, even at midday, the sun's angle means you're not getting the UVB rays your body needs.

In summer months, just 30 minutes of proper sun exposure (without sunscreen, between 11am and 4pm), your skin can produce 10,000-20,000 IU of vitamin D. Compare that to the measly 400 IU (10 mcg) found in most shop-bought supplements, and you start to understand why so many people remain deficient despite taking "vitamin D tablets."

The Symptoms of Vitamin D Deficiency

Low vitamin D levels are linked to far more than just bone problems. We're talking about:

• Persistent pain and slower healing

• Low mood and energy levels

• Increased risk of infections

• Poor sleep quality

• Muscle weakness and fatigue

• Slower recovery from exercise or injury

As we said earlier, taken in the collective, these symptoms can be explained away by all sorts of things - stress, winter blues, seasonal bugs etc. Often these symptoms will start slowly, so patients often don’t make the connection between the lack of sunlight and the onset of symptoms. Someone who has mild versions of all the above possibly would feel like a trip to the GP would be a waste of time, but their quality of life would definitely be suffering!

Magnesium: The Everything Mineral

While everyone's heard of calcium and iron, magnesium often gets overlooked. Magnesium is involved in over 300 enzyme reactions in your body. Without adequate magnesium, these enzymes simply can't do their job properly.

Here's the really important bit: magnesium is essential for making ATP (the energy currency of your cells) actually usable. No magnesium, no energy production. It's also the co-factor for DNA and RNA production - basically, magnesium helps your body make the proteins and enzymes that keep you alive. It’s also critical for the proper functioning of vitamin D.

Which Magnesium Do I Need?

Walk into any health shop and you'll be bombarded with different types of magnesium, each claiming special benefits. Magnesium glycinate for "calmness," magnesium malate for "energy," magnesium taurate for "heart health."

Here's the truth: once magnesium gets into your bloodstream, it needs to separate from whatever amino acid it's bound to before it can do its job. The supposed "special benefits" come from the amino acid, not the magnesium itself.

If you want the calming effects of glycine or the energy benefits of malate, you're better off buying them separately at proper therapeutic doses. For magnesium absorption, the different forms are remarkably similar. Save your money and stick with magnesium citrate - it's well-absorbed and doesn't come with the inflated price tag.

Why These Two Work Better Together

Vitamin D and magnesium have a special relationship. Your body needs magnesium to convert vitamin D into its active form. Without adequate magnesium, even high-dose vitamin D supplements might not work properly.

This is why many practitioners recommend taking them together. It's not about marketing - it's about how your body actually processes these nutrients.

What About Testing?

Ideally, you'd know your starting point. Vitamin D testing is now widely available and relatively inexpensive. It is possible to take too much Vitamin D, however this rarely happens in practice and 5000iu per day is not a high dose.

For magnesium, standard blood tests aren't very helpful (most magnesium is inside cells, not in blood), but symptoms often tell the story. Signs you might be low in magnesium include muscle cramps, poor sleep, fatigue, and feeling "wired but tired."

In both cases, there are worse approaches than taking a moderate but clinically impactful dose and monitoring your response.

What Should I Look For?

As we head into the darker months, here's what you need to know:

For Vitamin D:

• Most people need around 4,000-5,000 IU daily during winter months

• This is what's required to maintain optimal levels (125-175 nmol/L)

• 400 IU tablets simply won't cut it for most people

• You'll need higher doses initially if you’re already deficient or on certain medications

For Magnesium:

• Look for magnesium citrate or similar well-absorbed forms

• Don't be swayed by expensive "specialty" magnesium supplements unless you specifically need the amino acid component

• Some people get an upset stomach with magnesium - this can happen with any form, regardless of marketing claims

Ready to Feel Better This Winter?

We often blame winter fatigue on shorter days, work stress, or "just getting older." While these factors matter, nutritional deficiencies may play a bigger role than you think, and it’s easy to make the list of potential suspects shorter!

The bottom line is this: if you live in the UK and it's winter, you almost certainly would benefit from vitamin D supplementation. Combining this with a magnesium supplement helps guarantee that the vitamin D can work its magic.

Your treatments at the clinic work best when your body has the basic building blocks it needs to heal and function properly. Think of these supplements as supporting the work we do together, not replacing it.

We stock high-quality vitamin D and magnesium supplements that provide therapeutic doses at reasonable prices. No fancy marketing claims or inflated costs - just the nutrients your body needs in forms it can actually use. In fact, if you buy our Vitamin D & Magnesium together this winter, we’ll give you 10% off.

If you're interested in learning more about how these supplements could help you specifically, or if you'd like guidance on dosing for your situation, have a chat with us at your next appointment.

Winter doesn't have to mean feeling run down. Sometimes the simplest interventions make the biggest difference.