Boosting Vitamin D Levels in Winter

With shorter days and lower temperatures in winter, there’s a change in the external and internal environment. If you feel sluggish and low on energy, it’s time to focus on what is popularly called the sunshine vitamin or vitamin D.

Vitamin D, a fat-soluble vitamin, plays a key role in calcium absorption. It is also involved in the workings of your immunity, digestive, circulatory, and nervous systems.

Affecting around 1 billion people worldwide, Vitamin D deficiency leads to many ailments such as brittle bones, bone pain, multiple fractures, and even a decline in mental health. While children may suffer from rickets and adults from osteomalacia, it can also lead to a decline in mental well-being by causing Seasonal Affective Disorder (SAD), anxiety, depression, and other such issues.

So how do we ensure we have sufficient Vitamin D in our bodies? Let’s explore 7 natural ways to increase sunshine vitamin intake.

Step out into the sun

Our skin has a precursor cholesterol that, when exposed to UV-B radiation, converts to the sunshine vitamin. It’s essential to step out to catch some rays on sunny days even in winter. 10–30 minutes outdoors should do the trick!

• Head outdoors during midday (10 AM – 2 PM), when the sun is at its highest and most potent. Spend 20-30 minutes basking under the sun
• Sit near windows if stepping out isn’t an option, as UVB rays do not penetrate through glass
• Dress warmly, but allow small patches of skin to be exposed. A simple way to do this is by rolling up sleeves for maximum UV-B absorption
• Dark-skinned people may need more exposure time as their bodies take longer time to produce the vitamin.

Keep in mind that by using excessive sunscreen, UVB rays get blocked, so for short exposures, consider skipping sunscreen. Also, remember to avoid overexposure to prevent skin damage. If you live in an area where sunlight is scarce, consider taking Vitamin D Supplements.

Change your dietary plan

Planning your diet with more Vitamin D-rich foods is an effective way to boost levels naturally. While food may not be able to replace sunlight entirely, it can help bridge the gap.

• Fortified foods: Check the labels for Vitamin D in fortified cereals, orange juice, milk, and plant-based alternatives like almond or soy milk to add to your diet
• Mushrooms: Some varieties, especially those exposed to UV light, are surprisingly high in vitamin D.

Some cooking tips:

• Add salmon to winter stews, bake it with herbs, or use plant-based alternatives for a guilt-free winter
• Incorporate mushrooms into stir-fries, soups, or omelets
• Use soy milk as a base for smoothies or warm lattes

Take Vitamin D Supplements

For many, dietary changes and sunlight exposure still don’t make the cut. Supplements are a reliable and safe way to ensure adequate vitamin D levels during the winter.

• Choose vitamin D3 (cholecalciferol), which is more effective at raising vitamin D levels in the bloodstream than D2 (ergocalciferol)
• Adults usually need a daily dose of 600–800 IU, but those with deficiencies may require higher amounts temporarily as per their body

Consult your healthcare provider to determine the appropriate dosage based on your age, health, skin color, and existing vitamin D levels.

Try Light Therapy

Light therapy lamps are not devices that emit UVB rays, which are necessary for vitamin D production. But what they do is replicate natural sunlight. This helps regulate mood, energy, and sleep cycles. These lamps are particularly beneficial for combating Seasonal Affective Disorder (SAD) and other mental health issues.

• Start by setting up your lamp in the mornings at eye level about 16–24 inches away, and use it for 20–30 minutes daily
• Using light therapy lamps regularly can help decrease the effects of reduced sunlight on your circadian rhythm so don’t forget to be consistent
• Since light therapy doesn’t directly impact vitamin D levels, combine it with other strategies like supplements or fortified foods in your winter diet

Strengthen sleep cycles

Vitamin D deficiency can disrupt melatonin production, which leads to irregular sleep-wake cycle. On the other hand, poor sleep can disrupt your body’s ability to metabolize vitamin D. This relationship makes quality sleep essential.

• Set a consistent sleep schedule by maintaining waking and sleeping times every day, even on weekends
• Limit screen time before bed as the blue light from devices interferes with melatonin production
• Create a sleep-friendly environment by keeping your room dark, cool, and quiet for optimal rest

Remember to track vitamin D deficiency symptoms, such as frequent colds, muscle weakness, or general sadness to preemptively predict and prevent serious health conditions. Schedule a blood test if you’re experiencing symptoms or are at higher risk such as limited outdoor time, darker skin, or age over 65.

Just because it’s winter doesn’t mean you need to be deficient in Vitamin D. So, grab your warmest coat, and maybe a supplement or two, and tackle winter with the health and energy you deserve.