Do these 8 things to avoid Vitamin D deficiency in winter

Vitamin D helps control calcium absorption and promotes bone growth. Picture Credit: Pexels)

When we spend limited time in the sun during the winter, it can result in deficiencies in Vitamin D, and many people feel tired, achy, and run-down. Vitamin D, also known as the “sunshine vitamin,” is an important aspect of keeping our immune systems strong and bones healthy —not to mention that it can help with mood — so we need find ways for it to stick around year round.

As temperatures cool and days shorten, people are more likely to hang out indoors, decreasing their exposure to sunlight — the body’s primary source of vitamin D. Vitamin D helps control calcium absorption; promotes bone growth; affects immune function and protects against respiratory infections; is anti-inflammatory; and even improves your mood. However, in the winter months, it can be difficult for adults to receive and maintain healthy levels of vitamin D via sunshine.

“During colder months, the UVB rays that kick-start vitamin D production in your skin are less intense. Even people who are outside a fair amount of the time, may not have enough. This is why it’s important for people to be aware of other ways in which they can obtain vitamin D through food, supplements and lifestyle factors,” says Delhi-based Dr Rashmi Khurranna, an endocrinologist at WeCare Clinic.

The sun does shine in the winter occasionally, so whenever you see it try to get 15–30 minutes while outside with some of your skin exposed. UVB rays are the strongest during midday sunlight. Even a brief, sunny stroll can go a long way toward keeping our vitamin D levels in check.

Salmon, mackerel, sardines and tuna all offer plenty of D in a natural package — just two servings per week can help raise levels and provide you with the healthy omega-3 fats that support heart and brain health wise as well.

Many foods, such as milk, orange juice, breakfast cereals and plant-based milk alternatives (soy, oat and almond) are fortified with vitamin D; check labels to make sure the items provide at least 10-20 percent of your daily value per serving.

When the sun and diet fall short, supplements can help. For most adults, 600–800 IU are necessary daily; however, older adults may need more. If you want to try one of these-based supplements, the expert recommends speaking with a Doctor before beginning to decide on the best dosage for your body.

One of the only animal sources of vitamin D is in egg yolks, so adding a few to your diet needs to be considered, whether you boil them, scramble them or add them to salads.

Some mushrooms, such as shiitake or maitake, also have vitamin D, especially when exposed to ultraviolet light while growing. Their flavor is wonderful for soups, stir-fries and stews!

Studies have found that being overweight can alter how the body processes and stores vitamin D; this could potentially cause harm when it comes to vitamin consumption, overall health and even exercise. Regular physical activity combined with a balanced diet help regulate this process, allowing for better absorption of the mineral.

If nothing else, get tested for your vitamin D levels at least once a year, and if possible during the winter months. This simple test allows your doctor to see whether your intake or supplementation should be adjusted to avoid deficiency.

It helps the body absorb calcium, keeping bones strong and healthy.

Yes, it supports immune function and helps the body fight infections.

Deficiency can lead to weak bones, fatigue, and a higher risk of illness.

Sunlight exposure, fatty fish, eggs, and fortified foods are good sources.

Yes, aging skin makes less vitamin D, so supplements are often recommended.