Back home, sunshine is part of daily life. Abroad, especially in the UK, Canada, northern US and much of Europe, winter brings short days, weak sunlight and long hours indoors. For people with darker skin, this can affect vitamin D levels, energy and overall health.
This guide provides general information. Speak to a doctor or pharmacist before starting supplements or making major health changes.
Why Vitamin D Matters
Vitamin D helps the body absorb calcium and supports healthy bones, teeth and muscles. Low levels over time can contribute to bone and muscle problems.
The main source of vitamin D is sunlight on the skin. In northern countries, sunlight in autumn and winter often isn’t strong enough for the body to make enough vitamin D.
Why Africans Abroad Are More at Risk
People with darker skin have more melanin, which provides natural protection from the sun but means the skin needs more sunlight to produce vitamin D. Combined with long winters, indoor jobs and covered clothing, many Africans abroad may be at higher risk of low vitamin D.
What Health Authorities Recommend
Health services in several countries advise that some groups consider vitamin D supplements, especially in autumn and winter, and that people with darker skin may benefit from year-round supplementation. The NHS explains its guidance on its vitamin D page.
Taking too much vitamin D can be harmful, so follow recommended doses and ask a health professional if you’re unsure, pregnant, breastfeeding or have medical conditions.
Food Sources of Vitamin D
Few foods contain much vitamin D, but helpful sources include:
- Oily fish like mackerel, sardines, salmon and herring
- Egg yolks
- Fortified foods such as some cereals, spreads and plant milks
Good news for Nigerians: familiar fish like mackerel (often called “titus”) and sardines are both tasty and useful.
Staying Active in Winter
Cold weather makes many people less active. Regular movement supports mood, weight, bone health and immunity. Ideas include:
- Brisk walks during daylight hours
- Home workouts using free online videos
- Joining a gym, community centre or sports club
- Dancing to your favourite Afrobeats playlist
Eating Well
Winter often brings comfort eating and less fresh produce. Aim for balanced meals with vegetables, fruits, proteins and whole grains. African dishes like vegetable soups, stews with leafy greens, beans and fish can be very nutritious when prepared with moderate oil and salt.
Protect Your Immune System
- Wash hands regularly
- Get recommended seasonal vaccinations if eligible
- Sleep well
- Stay hydrated, even in cold weather
- Manage stress
Skin and Hair Care
Cold air and indoor heating can dry out skin and hair. Use rich moisturisers, protective hairstyles and humidifiers where helpful. Many Africans notice their skin and hair need different care in winter.
Watch Your Mood
Dark days can affect mental health. Some people experience seasonal depression, known as seasonal affective disorder. If low mood lasts for weeks or affects daily life, speak to a doctor.
Children and Vitamin D
Babies and children may also need vitamin D supplements depending on age and feeding. Ask your health visitor, paediatrician or pharmacist about recommendations for your children.
Get Outside When the Sun Shines
Even in winter, try to spend time outside during daylight. In spring and summer, safe sun exposure can help your body build vitamin D.
Build a Winter Routine
A simple routine helps you stay well through the cold months: a morning walk in daylight, balanced meals, regular sleep, a weekly activity with friends and a daily supplement if recommended. Consistency matters more than perfection.
Final Thoughts
Winter abroad takes adjustment, but you can stay healthy. Understand vitamin D, consider supplements following official guidance, eat well, stay active and look after your mood. Small daily habits help you thrive through the cold months.