As winter rolls in and the days get shorter, many of us start to feel the effects of less
sunlight. This is the time of year when vitamin D levels often take a hit, and it can impact
our health in various ways.
Known as the “sunshine vitamin,” vitamin D is crucial for bone health, immune function, hormone balance and mood regulation. But how can you get enough of it when sunshine is in short supply? Let’s explore the importance of vitamin D, how to get it naturally, and alternative ways to boost your levels during winter.
Why Do We Need Vitamin D?
Vitamin D is a fat-soluble vitamin that our body needs for several vital functions:
Bone Health: It helps our body absorb calcium, which is essential for strong bones and
teeth. Without enough vitamin D, bones can become brittle and prone to fractures.
Immune Support: Vitamin D boosts our immune system, helping it fight off infections.
Research suggests it can lower the risk of respiratory infections, which is particularly
helpful during flu season.
Mood Regulation: Vitamin D is linked to mood and mental well-being. Deficiencies are
often associated with mood disorders like Seasonal Affective Disorder (SAD), common
during the darker months.
Hormone Balance: Vitamin D is actually a hormone that helps balance the reproductive system and other hormones. Low Vitamin D is associated with low testosterone levels, uterine fibroids, hypothyroidism and more.
Natural Sources of Vitamin D
While sunlight is the best natural source of vitamin D, winter often limits our exposure depending on where you live. Here are some other natural ways to get it:
Sunlight
When the sun is out, bundle up and try to catch some morning or midday rays. Even in
winter, spending about 10-30 minutes outside a few times a week can help your body
produce vitamin D. However, depending on where you live, sunlight alone might not be
enough during the colder months.
Vitamin D-Rich Foods
Certain foods are naturally high in vitamin D, and incorporating them into your diet can
help maintain your levels:
Fatty Fish: Salmon, mackerel, and sardines are great sources. A single serving of
wild-caught salmon can provide nearly all your daily vitamin D needs.
Egg Yolks: Pasture-raised eggs contain small amounts of vitamin D, particularly in the yolk.
Mushrooms: Some mushrooms, especially those exposed to sunlight or UV light, can
provide a dose of vitamin D. Varieties like maitake and portobello are particularly good sources.
Supplements and Home UVB Lamps
If sunlight and diet aren’t enough, supplements and UVB lamps can be helpful
alternatives:
Vitamin D Supplements
Vitamin D supplements come in two forms: D2 (ergocalciferol) and D3 (cholecalciferol).
D3 is more absorbable and effective at raising vitamin D levels and is often preferred. The typical recommended dietary allowance (RDA) for adults 18 and older is 600-800 IU daily, though the RDA is only enough to hopefully keep you from serious deficiencies. A good maintenance dose of Vitamin D is 2000 IUs daily. Though some may need 5000-10,000 IUs daily to meet the optimal range of 50-80 ng/mL.
It is very important to take a supplement that has Vitamin D3 with K2. Vitamin D3 helps your body absorb calcium - however, Vitamin K2 helps your body to transport it to your bones and teeth rather than letting it sit in your arteries and other soft tissue throughout the body. This not only helps bone health - but, also keeps your heart healthy as well.
Remember, Vitamin D is a fat-soluble vitamin, meaning it needs fat to be absorbed. Always take Vitamin D supplements with a meal for best absorption.
You should always get your Vitamin D level checked a couple times a year. If you need a script - reach out and let us know OR you can grab an at home test kit here: Vitamin D test kit.
Our favorite Vitamin D3 supplements:
Home UVB Lamps
For those who have limited access to sunlight, UVB lamps can simulate natural sunlight
and help your skin produce vitamin D. These lamps emit UVB rays, the same type of
light that prompts vitamin D production. However, they should be used cautiously—too
much exposure can lead to skin damage. Always follow the manufacturer's instructions
and consult a healthcare provider if you’re unsure.
The Bottom Line
Vitamin D is essential for your overall health, and maintaining adequate levels can be
challenging in winter. By spending time outdoors, incorporating vitamin D-rich foods into
your diet, taking supplements if needed, and possibly using a UVB lamp, you can help
keep your vitamin D levels up even when the days are short.
As you navigate the winter season, remember that a few simple steps can help you stay
sunny on the inside, even when it’s cold outside!
Sources and Further Reading:
Harvard T.H. Chan School of Public Health. (n.d.). Vitamin D and Health. Retrieved from Harvard T.H. Chan School of Public Health.
National Institutes of Health (NIH). (n.d.). Vitamin D Fact Sheet for Consumers. Retrieved from National Institutes of Health.
Mayo Clinic. (n.d.). Vitamin D: Why You Need It and How to Get Enough. Retrieved from Mayo Clinic.
Healthline. (2020). The Benefits of Vitamin D and How to Get More of It. Retrieved from Healthline.
Cleveland Clinic. (n.d.). Vitamin D Deficiency: Causes, Symptoms & Treatment. Retrieved from Cleveland Clinic.
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