How to Get Vitamin D in Winter

February is vitamin D deficiency month! As the shorter days and the chilly weather set in, it’s easy to find ourselves longing for cozy indoor retreats wrapped in layers of warmth. However, amidst the comfort of winter hibernation, one crucial element often slips our mind—vitamin D. With reduced sunlight exposure during the colder months, ensuring adequate vitamin D intake becomes paramount for maintaining optimal health and well-being. In this article, we’ll discuss how to get vitamin D in winter, even when the sun seems to be taking a seasonal hiatus. 

What are the Risks of Vitamin D Deficiency?

Vitamin D deficiency can lead to various health risks and complications due to its many essential roles in the body. Some of the risks associated with vitamin D deficiency include:

Weak Bones

Vitamin D is crucial for maintaining bone health as it helps the body absorb calcium and phosphorus from the intestines. Deficiency can weaken bones, increasing the risk of fractures and conditions like osteoporosis in adults and rickets in children.

Muscle Weakness

Vitamin D plays a role in muscle function, and deficiency can lead to muscle weakness, pain, and an increased risk of falls, particularly in older people.

Increased Risk of Chronic Diseases

There is evidence suggesting that vitamin D deficiency may be associated with an increased risk of various chronic diseases, including cardiovascular diseases, certain cancers (such as colorectal, breast, and prostate cancers), diabetes, autoimmune diseases, and respiratory infections.

Impaired Immune Function

Vitamin D plays a role in regulating the immune system, and deficiency may compromise immune function, leading to an increased susceptibility to infections and autoimmune disorders.

Increased Risk During Pregnancy

Vitamin D deficiency during pregnancy can have adverse effects on both the mother and the developing fetus, increasing the risk of complications such as preeclampsia, gestational diabetes, preterm birth, and low birth weight.

Mood Disorders

Some studies have suggested a link between vitamin D deficiency and mood disorders such as depression and seasonal affective disorder (SAD). Adequate vitamin D levels are important for mental well-being.

Impaired Cognitive Function

There is emerging evidence suggesting that vitamin D deficiency may be associated with cognitive decline and an increased risk of conditions like dementia and Alzheimer’s disease. However, more research is needed to establish a clear causal relationship.

Getting the correct dose of vitamin D during the winter months can be challenging. However, there are still several ways to ensure adequate vitamin D intake!

Sun Exposure

Although the intensity of UVB rays, which stimulate vitamin D production in the skin, is reduced during the winter months, spending time outdoors during daylight hours can still help. Aim to spend time outside during midday when the sun is at its highest point in the sky. Expose your face, arms, and legs to sunlight without sunscreen for about 10-30 minutes, depending on your skin type, to allow your body to produce vitamin D. 

Dietary Sources

Incorporate foods rich in vitamin D into your diet. Some good sources of vitamin D include fatty fish such as salmon, mackerel, and sardines, as well as fish liver oils. Other sources fortified with vitamin D include fortified dairy products (milk, yogurt, cheese), fortified plant-based milk alternatives (soy milk, almond milk), fortified orange juice, fortified breakfast cereals, and egg yolks.

Supplements

If you’re unable to obtain enough vitamin D through sunlight and dietary sources, consider taking vitamin D supplements. Vitamin D supplements are available over-the-counter in various forms, including vitamin D3 (cholecalciferol) and vitamin D2 (ergocalciferol). It’s essential to consult with a healthcare professional to determine the appropriate dosage of vitamin D supplementation based on your individual needs, as excessive intake can lead to toxicity.

UV Lamps

Some people use UV lamps or light therapy devices specifically designed to simulate sunlight exposure and stimulate vitamin D production in the skin. These devices should be used with caution and under the guidance of a healthcare professional to prevent skin damage and other adverse effects.