How to Get Sufficient Vitamin D in the Warmer months (How Important Is It?)

To stay healthy and fight infections, your body requires vitamin D. While there are several ways to obtain vitamin D, the majority is produced by the body in response to UVB ray absorption from the sun. Wintertime can make it difficult to get enough vitamin D due to shorter days. Vitamin D aids in the maintenance of vital functions such as immunity and the health of the brain, heart, and bones.

Low vitamin D levels have been linked to a variety of health problems, including seasonal affective disorder, muscle and bone loss, an increased risk of Type 2 diabetes, and cancer.

First and foremost, here are the fundamentals of vitamin D.

Vitamin D is often referred to as "the sunshine vitamin," but it is actually a steroid that functions in the body like a hormone. Vitamin D is essential for our growth, development, and long-term health because it regulates the functions of over 200 genes.

"Because vitamin D is involved in essential functions such as immunity and cancer prevention, as well as neurological, cardiovascular, and bone health, it's easy to see how dangerous a deficiency can be.

In fact, there are two types of vitamin D found in food. Vitamin D3 is the more active form and can only be obtained from animals. Vitamin D2 is derived from plants. Sunlight or UV exposure is required for both animals and plants to produce vitamin D.

The cold weather may make you want to bundle up, but any opportunity to show some skin during the winter will help ensure you're getting enough vitamin D.

"The best way to get vitamin D is from sunlight exposure, about 20 to 30 minutes without sunscreen three times per week for those with fair skin and longer for those with darker skin," Dr. Dijamco advised.

Six of the best ways to get vitamin D in the winter

Eat properly.

 

While we get the majority of our vitamin D from sunlight, your diet can also help. Vitamin D-rich foods include fatty fish. A single serving of canned tuna, for example, contains roughly one-third of the recommended daily intake. Vitamin D is also found in egg yolks, mushrooms, spinach, and soybeans, as well as vitamin D-fortified foods like milk, orange juice, and yogurt.

Get some fresh air.

Wintertime daylight saving time, the angle of the sun, and colder temperatures make getting enough vitamin D from sun exposure more difficult, but any amount helps. Try to get outside for a walk every day if possible. Even 20 minutes of sun exposure several times per week can make a difference.

Vitamin D is abundant in cod liver oil.

Although some people dislike the fishy flavor, cod liver oil is high in vitamin D.

"Old-fashioned cod liver oil is concentrated with 1300 IU's of vitamin D per tablespoon and contains the antioxidant vitamin A as well as omega-3s," Dr. Dijamco said.

Cod liver oil is available in liquid and flavored gel capsule form. However, do not confuse cod liver oil with regular omega-3 fish oil supplements, which may not contain the same amount of vitamin D as cod liver oil.

Consider taking a supplement.

The best way to get vitamin D is through sunlight and healthy eating habits, but a vitamin D supplement can also help. It's always a good idea to consult with your doctor before starting any supplement. Your doctor can advise you on the most effective dose for you.

What about using a light box?

Artificial light therapy boxes can help protect against seasonal affective disorder. Although some of the more expensive models can help raise your vitamin D levels, the majority of light boxes will not. They can, however, be effective in helping to improve your mood during the darker winter months.

Vitamin D is abundant in fatty or oily fish.

If you enjoy seafood, oily fish can be an excellent source of vitamin D. Sockeye salmon, mackerel, flounder, sole, swordfish, whitefish, sturgeon, and rainbow trout are among the species available.

If you want to save money on fish, try canned light tuna and sardines. Both are adaptable, shelf-stable, and simple to prepare, making them ideal for snacks and lunches.

The advantages of vitamin D and being outside

Because our bodies produce vitamin D in response to direct sunlight exposure, most people should be able to get all of the vitamin D they require by simply being outside from late March/early April to the end of September. We all know that taking a quick walk outside in the fresh air makes us feel better; in fact, being outside and basking in the warm sunlight has been linked to playing an important role in regulating mood swings and reducing feelings of stress.

It's important to remember that if you're sitting indoors by a sunny window, your body can't produce vitamin D because the UV rays that produce it can't pass through the glass. As a result, it's critical to get outside during the summer months. Make time in your schedule to go for a walk, have a picnic in the park with friends, or finish that gardening project you've been putting off. That being said, you should also remember to take precautionary measures such as wearing a high SPF sunscreen, seeking shade, or covering up with light loose clothing to avoid burning your skin when exposed to direct sunlight.

What happens if you don't get enough vitamin D?

Vitamin D deficiency affects nearly half of the world's population, with an estimated 1 billion people suffering from the condition. True vitamin D deficiency in children can result in rickets, a rare disease that causes bones to soften and bend. A severe lack of vitamin D in adults can result in osteomalacia, a disease characterized by weak bones, bone pain, and muscle weakness.

Before you go out and buy a bunch of vitamin D supplements, Carpenter warns that there is such a thing as too much vitamin D. Hypercalcemia can occur if your vitamin D levels are excessively high. This condition can weaken your bones, cause kidney stones, and interfere with the function of your heart and brain.