Vitamin D, also known as the sunshine vitamin, is an essential vitamin for maintaining strong bones, supporting heart health, and boosting your immune system. However, as the colder months bring fewer daylight hours, our primary source of vitamin D, the sun, significantly diminishes. Fewer hours of sunshine cause many people to struggle to get their daily dose of vitamin D, leading many to wonder, “How can I get vitamin D in the winter?” In today’s blog, we’re exploring the challenges and solutions to maintaining healthy vitamin D levels during the winter so you can avoid deficiencies.
Key Takeaways
- Vitamin D is an essential nutrient that helps reduce the risk of certain cancers and supports bone, heart, and muscle health.
- It’s harder to meet the recommended vitamin D dosage during the winter due to shorter daylight hours.
- You can supplement getting vitamin D from sunlight by eating foods rich in the vitamin and taking supplements during the colder months.
- Symptoms of vitamin D deficiency include fatigue, bone pain, muscle weakness, and mood swings.
How Much Vitamin D Do You Need?
How much vitamin D you need depends on certain factors, including age, skin color, health, and how much sun you get during the winter. However, there is a general standard that everyone should have based on their age.
Infants up to one year need 400 international units (IU) or ten micrograms, and individuals between the ages of 1–70 need 600 IU or 15 micrograms. If you’re over 70, federal guidelines state you should consume 800 IU or 20 micrograms daily. The daily dose can come from food and/or supplements.
If your sun exposure is minimal, you can consider a higher dose, but you should speak with your doctor for recommended supplements and the correct dosage for your health and lifestyle.
Now that you’ve got an estimate of how much vitamin D you should be getting let’s discuss the answer to the question, “How can I get vitamin D in the winter?”
How Can I Get Vitamin D in the Winter?
Spend Time Outside
Even though the days are shorter in the winter, going outside for some fresh air and sunshine can help. And here in the south, we generally don’t have to worry about temperatures being too low until well into the winter season. Just 15–20 minutes of daily sun exposure during peak sunlight hours can get the job done. However, if it does happen to be too cold to spend much time outside without being bundled up, exposure to just your face and hands can still contribute to you getting the vitamin D you need.
Eat Foods Rich in Vitamin-D
Vitamin D can be found in a variety of foods like egg yolks, fatty fish, some mushrooms, and fortified products like milk or orange juice. However, most people’s diets don’t contain enough of these foods to sufficiently supply the amount of vitamin D they need, which brings us to our next tip.
Consider Supplements
Vitamin D supplements are a great option for increasing your vitamin D intake because they’re convenient and highly effective. Consult your doctor to find the right dosage and brand for you. You also want to make sure you pick one with the U.S.P. Verified Mark so you know exactly what ingredients are in the bottle and can be sure there are no harmful contaminants included.
Try a UV Lamp
Long, gray winters can be hard to endure. A UV lamp designed for vitamin D synthesis could be a welcome addition to providing more vitamin D.
So what happens if you don’t get enough vitamin D? Let’s discuss the symptoms of a vitamin D deficiency so you know what to look out for.
What Are the Symptoms of Vitamin D Deficiency?
It can be hard to know if the symptoms you’re feeling can be attributed to a vitamin D deficiency since they’re commonly associated with many other conditions. Considering factors like the time of year, where you live, and how much time you spend outside can help you determine if the following symptoms are due to a vitamin D deficiency.
- Fatigue and tiredness
- Bone and joint pain
- Muscle weakness
- Mood swings, depression, or anxiety
- Impaired wound healing
Consult with your healthcare provider immediately if you’re experiencing multiple symptoms simultaneously.
What Are the Risks of Ignoring Vitamin D Deficiency?
Ignoring a vitamin D deficiency can lead to significant health implications. You increase your chances of developing osteoporosis, heart issues, immune dysfunction, and going through a mental health decline. If you suspect you may be deficient in vitamin D, don’t wait to speak with your doctor, especially if you have a preexisting condition like kidney or liver disease or cystic fibrosis or have had weight-loss surgery.
Address Your Vitamin D Deficiency with RMC
It can be a challenge to maintain your vitamin D levels with the shorter daylight hours of the winter months. If you feel your efforts to incorporate more vitamin D aren’t yielding any results, the Family Medicine team at RMC is here to help. Our doctors can evaluate your levels, identify any underlying issues, and work with you to develop a personalized plan to stay healthy year-round. Get in touch today!