Nordic Women's Guide to Vitamin D

If you live in Sweden, Denmark, Norway, or Finland, you’ve probably heard about how important it is to take vitamin D. The reality is that vitamin D deficiency in the Nordics is widespread, especially during the long autumn and winter months when sunlight isn’t strong enough for our bodies to produce it. For women — and particularly for mothers balancing family, work, and well-being — the right vitamin D supplement can be a simple daily habit with a big impact.

When do you need to take vitamin D supplements? 

From October to April, the UVB light from the sun is simply too weak for your skin to produce vitamin D naturally. This is particularly true for Nordic countries and parts of Central Europe. And even in summer, the body's own vitamin D production may be insufficient: long workdays indoors, the use of sunscreen, and wearing covering clothes mean many women still don’t reach optimal vitamin D levels.

In fact, did you know that sunscreen decreases vitamin D production with up to 95%?

Taking vitamin D during summer makes perfect sense

As mentioned above, it totally makes sense to take a vitamin D supplement during summer months. You don't need to be worried to take too much, because getting vitamin D from natural foods is limited. The only way to overdose vitamin D would be by taking a supplement with high amounts, which exist on the market. Many health authorities recommend avoiding vitamin supplements with 100 µg (4,000 IU) per day - if not prescribed by your doctor. Because even if these products are sold as a vitamin D depot and should not be taken every day, it's more difficult to control the uptake.

When supplementing with a daily amount of 10–20 µg vitamin D, creating a light depot during summer is beneficial. The reason is: Getting back to balanced vitamin D levels once you have reached a vitamin D deficiency or indeficiency takes time (often several weeks to months) and can come with noticable complications.

Who should take extra care?

- Women with darker skin tones:

High melanin levels in the skin (pigmentation) reduce vitamin D production. A Swedish study showed that the majority (73%) of people with darker skin tones living in the North have vitamin D deficiency or insufficiency (Umeå University 2018)

- Women who spend most of the days indoors: 

Adequate vitamin D production requires at least 30 minutes outdoors during summer months. In winter, most of our body is covered and will not produce enough vitamin D. This can even apply for summer. 

- Pregnant and breastfeeding mothers: 

They have a naturally higher demand of vitamin D under these conditions.

- Women following a plant-based diet:

Most vitamin D sources are animal-derived. Even with vitamin D fortified foods, intake of vitamin D is limited.

- If you have digestive issues: 

A well-functioning gut, including a healthy gut flora, promotes adequate vitamin D absorption. Taking additional vitamin D may compensate for that loss. The gut flora can be influenced by factors like stress and lack of sleep, particularly common in women and mothers (frequent bloating or constipation, for example). 

How much vitamin D do you need as a woman living in the Nordics?

Health authorities like the Swedish Food Agency recommend between 10–20 µg of vitamin D3 daily for women in the Nordics. That’s the sweet spot for maintaining immunity, bone health, and energy during the dark months. 

But not all vitamin D is created equal. The best vitamin D supplements are made of lichen, a less common, vegan source of active vitamin D. Let us explain why:

Why vegan vitamin D3 from lichen is the best option

Most supplements use D3 from sheep’s wool (lanolin). It works, but it is often more contaminated and not sustainably sourced. Needless to say it's not vegan and ethical, and often stems from mass production. Vitamin D3 from lichen is the purest source of biologically active vitamin D3.

Our vegan vitamin D3 comes from lichen — a natural, plant-like source that is:

• 100% vegan and cruelty-free
• Sustainable and environmentally friendly
• Just as bioavailable as lanolin-based D3

For women who want the best vitamin D supplement Sweden and the Nordics can offer, choosing a vitamin D supplement made from lichen isn’t just better for you — it’s better for the planet.

What makes a great Vitamin D supplement?

When looking for vitamin D products, check for:
✔️ 20 µg of vitamin D3 daily (the amount most women in the Nordics need)
✔️ Vitamin K2 to guide calcium where it belongs — into your bones
✔️ Healthy oils to improve absorption (vitamin D is fat-soluble)

A bonus if it contains:
✔️ Probiotics for optimal vitamin D absorption in the gut
✔️ Plant extracts like turmeric, elderberry and quercetin for holistic immunity support

That’s why we included all of this in Lemira Motherhood Daily — a supplement designed not only for vitamin D but for the whole picture of motherhood and women’s health.

Why vitamin D for women matters now more than ever

• Indoor lifestyles are increasing — more screen time, less sunlight.
• Stress and fatigue make immunity support more important than ever.
• Mothers, in particular, give so much of their energy away — the appropriate vitamin D supplement is a great way to give back to yourself.

The effects aren’t instant — but that’s the beauty of it. With consistent use, vitamin D builds resilience from the inside out.