As frigid temperatures rise, you’re probably ready to break out your floor-length parka and fluffy scarves to stay warm, or ready to just stay inside and avoid the winter weather altogether.
But bundling up in layers and spending less time outdoors can limit your sun exposure, leading to lower levels of vitamin D, which is produced when the skin absorbs the sun’s ultraviolet rays.
About 40 percent of the US has a vitamin D deficiencyand is especially common in northern regions, where the winter months are the most brutal.
So, here’s how to make sure you get enough vitamin D this winter.
Why is vitamin D important?
Vitamin D helps the body absorb calcium, which is necessary for bone health. Vitamin D is also vital for nerve function and maintenance of a healthy immune system.
So how can you tell if you’re getting enough vitamin D? Unfortunately, many people do not experience noticeable symptoms, which can make them difficult to recognize.
“You probably won’t feel it if you have low vitamin D levels,” says Andrea N. Giancoli, MPH, RD. “The best thing you can do is get regular blood tests to see if you’re within the healthy range.”
This is important, because vitamin D deficiency can negatively affect your health; It has been linked to seasonal affective disorder (SAD) and research suggests it may also be associated with chronic illnesses, including cardiovascular disease.
AND Vitamin D deficiency has been linked to increased mortality – although researchers are still working to establish a causal relationship between the two.
Extremely low levels of vitamin D can also affect bone density. “Vitamin D helps the body absorb calcium and works together with calcium to keep our bones strong and healthy,” says Rachel Daniels, MS, RD, registered dietitian at Virtual Health Partners. “Severe vitamin D deficiency can lead to soft bones and reduced bone density. This can increase the risk of pain, weakness and injury.”
How do we get vitamin D?
There are three ways to get vitamin D: the sun, food, and supplements.
1. sunlight
Sun exposure is the easiest way to get vitamin D, but how much sun exposure does it take to get it? synthesize enough vitamin D? The ideal range can be from five to 30 minutes, depending on several factors:
- Time of day (midday sun is strongest)
- Season
- Location
- Altitude
- Age
- Skin pigmentation (darker skin needs more time in the sun to produce adequate vitamin D)
There is one drawback: sunscreen blocks the absorption of UV rays, which can affect vitamin D production.
“UVB rays must reach the skin for you to synthesize vitamin D,” says Giancoli. “If you wear sunscreen constantly, you are blocking the absorption of UVB rays and therefore the potential for vitamin D synthesis.”
Of course, you know how important it is to wear sunscreen every day, even in winter, because exposure to the sun’s ultraviolet rays increases your risk of skin cancer. So how can you strike a balance between getting enough sun to synthesize vitamin D without damaging your skin?
“You need to get enough sun to synthesize vitamin D, but not so much that you increase your risk of sunburn or skin cancer,” says Giancoli. Their rule of thumb: make sure you apply sunscreen before You notice any change in the color of your skin, whether tanned or burned.
2. food
Although sun exposure is the best and most efficient way for your body to get vitamin D, you can also get it from certain foods. The following foods are considered excellent sources:
Vitamin D is not found naturally in many foods, so you may have noticed that milk, yogurt, orange juice, and cereals are often fortified with it.
3. Supplements
While a balanced diet can help you add more vitamin D to your diet, Daniels says, “you may not reach the recommended daily allowance of 600 international units (IU) per day this time of year without supplements.”
If you don’t get much sunlight this time of year, you may consider taking vitamin D supplements, but talk to a doctor before doing so.
“More is not always better when it comes to supplementation,” says Daniels. Your doctor can check your current vitamin D status with a blood test and recommend the appropriate supplement and dosage.
Can phototherapy increase vitamin D levels?
Phototherapy is a common treatment for seasonal affective disorder. However, the majority light therapy boxes (sometimes called “happy lights”) are designed to help you limit UV exposure to prevent skin damage, and that means they won’t increase vitamin D levels. However, one study found that the Ultraviolet rays from an artificial solar lamp. (like the one used in tanning beds) may help improve vitamin D levels.
Still, the best and most effective way to increase vitamin D levels is through exposure to natural sunlight. So while fortified foods, fatty fish, and artificial sunlamps can help, the best thing you can do is brave the cold for a few minutes each day and soak up some rays. And on those dreary days when you can’t see the sun, consider taking a supplement.
