How to Get Enough Vitamin D in the Winter

Vitamin D is a key nutrient for our health and wellbeing, impacting everything from our immune system, to our moods, bone health, and it can even help reduce inflammation. But many Americans are deficient in Vitamin D, which means they aren’t able to reap the full health benefits of this super-nutrient. Reasons for this deficiency include diet, lack of sun exposure, age, and even skin color. Because sun exposure is such a significant way that people get Vitamin D, many people find it difficult to maintain adequate Vitamin D levels in the colder months, making finding other sources of Vitamin D even more critical. In this blog we’ll discuss tips for boosting your Vitamin D levels in the winter, from sunlight, to foods to eat, and supplements. Bundle up and keep reading!

First, Why is Vitamin D So Important?

Vitamin D is absolutely essential to our bone strength and health. It is also beneficial in reducing chronic inflammation, and regulating our immune function. These roles are wide-reaching, which is why Vitamin D deficiency can cause really negative symptoms and impacts on our health. People deficient in Vitamin D often experience fatigue, weakened immune system, and problems with bone health. Adults with Vitamin D deficiency are at an increased risk of bone pain, muscle weakness, low energy, and even mood changes or disorders. Children with Vitamin D deficiency are also susceptible to rickets—a rare disease that causes weakened bones. 

How Winter Affects Vitamin D Levels

A main source of Vitamin D is sunlight, but for a multitude of reasons, people aren’t always able to get adequate amounts of Vitamin D via sunlight. As we mentioned above, reasons for this can include geographic factors—for example, people who live at higher latitudes produce less Vitamin D from sunlight than people who live at lower latitudes. Additionally, people with darker skin tones, such as African-Americans, are at a higher risk for deficiency, because skin with higher levels of melanin is less able to process Vitamin D. Additionally, adults 65 and over, pregnant people, and people who are breastfeeding are all at risk of deficiency.

During the winter, most people are going outside significantly less, due to the cold and the dark. There are also fewer hours of sunlight in which people can get adequate sun exposure. Furthermore, winter sun is significantly less powerful, and isn’t as likely to significantly raise Vitamin D levels the way that sun in the summer may be. Fun fact: During the summer, your body can obtain Vitamin D more easily, and can even store it in the body to be utilized during winter months. So, grab your bathing suit, and start planning for next winter during the summer months! 

Tips for Getting Enough Vitamin D in the Winter

Getting Vitamin D Through Sunlight

To get adequate Vitamin D in the winter, it’s important to still get out for daily activity outside. We like a midday walk, as this is the time when the sun is strongest—and as a bonus, it’s more likely to be warm! From 15 minutes to half an hour per day in sunlight is a good goal to set. If you have darker skin, it’s best to aim for closer to 30 minutes. If you’re worried about sunburn, remember that you can still wear sunscreen and get Vitamin D! Research doesn’t show a strong association between obtaining less Vitamin D from the sun and wearing sunscreen.

Vitamin D-Rich Foods

The best sources of Vitamin D are oily fish, such as sockeye salmon, sardines, and mackerel. You can also take a fish liver oil such as cod liver oil. Egg yolks also provide a great boost, as well as fortified milks, yogurts, and cereals.

Supplements

While you should always check with your primary doctor to determine if supplementation is right for you, you may be a good candidate for a Vitamin D supplement if you don’t get sunlight often—be it due to where you live, your lifestyle, or winter weather. Additionally, if you have a medical condition that puts you at a greater risk for deficiency, such as celiac disease, inflammatory bowel disease, or cystic fibrosis, it may also be worth exploring supplementation.

Types of Vitamin D Supplements

There are two types of Vitamin D supplements—Vitamin D2 and Vitamin D3. Vitamin D2, aka ergocalciferol, has been shown to be less effective at raising serum Vitamin D levels compared to D3 (cholecalciferol). However, D2 is plant-sourced, while D3 is animal-sourced, making it a better option for some. While both are great options, D3 may be a more efficient choice to maximize benefits.

It’s a great idea to choose your Vitamin D supplement in conjunction with your healthcare provider—they can run lab work and recommend the right dosage and type to fit your needs. Someone with a severe deficiency (<12 ng/mL) often may be started on a 50,000 IU once per week regimen to help raise levels quickly. 

How to Test for Vitamin D Deficiency

While not everyone needs to get tested for Vitamin D deficiency, because it’s such a common nutrient deficiency, it can’t hurt to get your Vitamin D levels tested at your next annual bloodwork check.This is especially true if you feel frequent fatigue or experience muscle and/or bone pain. The most common way to test for Vitamin D deficiency is by taking a 25-hydroxy Vitamin D blood test, which can be ordered by your healthcare provider.

Frequently Asked Questions About Vitamin D

What are natural ways to boost Vitamin D in winter?

A combination of optimal sunlight exposure, a diet rich in Vitamin D, and supplements when necessary is the best approach.

Can I get enough Vitamin D through sunlight alone?

It depends on factors like your geographic location, skin tone, and the time of year. During the summer months, most people can produce enough Vitamin D through regular exposure to sunlight. However, in the winter, reduced sunlight and shorter days make it difficult for many individuals, especially those living in northern latitudes, to get adequate Vitamin D from sunlight alone. This is why incorporating Vitamin D-rich foods and supplements is often recommended during the colder months.

How long does it take to get enough Vitamin D from sun exposure? 

A minimum of 15 minutes of sun exposure per day, or closer to 30 minutes if you have darker skin, is optimal. Midday sun is the strongest!

Can you get enough Vitamin D from food alone?

While some foods are rich in Vitamin D, it is often difficult to meet daily requirements through diet alone, particularly in winter. That’s why a combination approach of sunlight, diet, and supplementation if necessary is optimal.

Is there such a thing as too much Vitamin D supplementation?

Yes, it’s possible to take too much of a Vitamin D supplement! This can result in nausea, vomiting, dehydration, and even kidney stones. It’s important to consult a healthcare provider before starting supplements.

What are the main differences between Vitamins D2 and D3?

Vitamin D3 is made from animal products, whereas Vitamin D2 is made from plants. Vitamin D3 is more effective at raising and maintaining Vitamin D levels in the body compared to D2.

How much Vitamin D do I need daily?

The recommended daily intake varies by age, lifestyle, and health conditions, but generally falls between 1500-2000 IU for most adults.

Work With a Registered Dietitian at Culina Health

Are you looking for more tailored support on maintaining adequate nutrient levels? The diverse team of Registered Dietitians at Culina Health is here for you! Get matched with a provider today to take the next step in your healthcare journey, and become empowered with nutrition education, tools, and tips for lasting, sustainable change. We are in network with most major insurance companies, and most of our patients have their sessions covered!