Well Enough: Three simple ways to get more vitamin D this winter

Saturday, 13 June 2026

'One report from the Ministry of Health found many New Zealanders are likely to be low in vitamin D by late winter and early spring.'

As the shortest day of the year approaches, Laura Hampson looks at why vitamin D matters – and how to get more of it during the winter months.

Just like that, the shortest day of the year is almost here. On June 21, the winter solstice, daylight hours across Aotearoa will shrink to their annual low. While those in the north will get around 10 hours of sunlight, people further south – yes, Bluff, we’re looking at you – will see less than nine, with the sun rising at 8.31am and setting at 5.05pm.

The darker days can take a toll on our mood. But while seasonal affective disorder (SAD) is less common in Aotearoa than in places like northern Finland, where winter days can bring as little as two to three hours of sunlight, there’s another seasonal issue many Kiwis face: vitamin D deficiency.

One report from the Ministry of Health found many New Zealanders are likely to be low in vitamin D by late winter and early spring – particularly between August and October – with rates reaching as high as 18% in the South Island.

Vitamin D plays a crucial role in keeping our bodies functioning properly. It helps regulate calcium and phosphate levels, supporting everything from bone strength to healthy muscle function – making it especially important during the colder, darker months when sunlight is in short supply.

The good news? A few small habits can help keep your levels topped up through winter.

Walk it off

Whether you’re a shift worker with free mornings or stuck inside an office for most of the day, chances are you can carve out at least half an hour to get some fresh air. According to government advice, a daily walk around noon with your face, arms and hands exposed can help maintain healthy vitamin D levels. While summer sunshine can top up your vitamin D stores in as little as six minutes, in winter it can take up to an hour to get the same benefit – so spend time outside when you can.

Eat wisely

While diet alone usually isn’t enough to meet the recommended 10 µg (micrograms) of vitamin D adults need each day, some foods can help boost your intake. Oily fish such as salmon, sardines, herring and mackerel are among the richest natural sources, alongside egg yolks, full-fat milk and butter. Some products, including certain yoghurts and cereals, are also fortified with added vitamin D – offering an extra helping hand during the darker months.

Look to supplements

As with any supplement, it’s worth checking with your GP before adding vitamin D to your routine. According to Healthify He Puna Waiora, supplements are generally only recommended for people at higher risk of deficiency, and in most cases, 10 micrograms a day is enough. For everyone else, sunlight remains the most effective source of vitamin D. So, once you’ve applied the sunscreen, make sure you get outside and enjoy the daylight while it’s fleeting.

Laura Hampson is deputy editor of Your Weekend and a qualified nutritional therapist.