Now that we’re almost in the winter season, it’s essential to keep an eye on our Vitamin D levels. Winter has a way of draining our mood and energy. But if we take necessary steps to maintain our Vitamin D levels during this season, we will see our bone health become stronger, our immune system become healthier, and our mood become regulated. Let’s learn about how much Vitamin D we really need, what natural ways we can boost our levels in the winter season, and how to keep our Vitamin D balanced.
Why Your Vitamin D Levels Dip in the Winter
During the winter season, the days are now much shorter. This means little sunlight, which could lead to our Vitamin D levels dropping. Those who live in areas known for snowy, cold weather are the most susceptible to having this happen. Other people at risk include women, older adults, people with darker skin tones, and those who work indoors. When the weather becomes this way, this causes most people to want to stay inside more. We see fewer UV rays from the sun during the winter, making us vitamin D deficient.
How Much Do You Really Need?
The amount of Vitamin D that we really need depends on our age, gender, and health factors. The typical adult needs 800 international units of vitamin D per day, which is also known as 15-30 minutes of direct sunlight. Research even shows that darker-skinned people may need more time in the sun. There is also a simple blood test you can take to check your Vitamin D levels. This test helps you determine whether your levels are low and what is recommended to bring them up to normal.
Natural Ways to Boost Vitamin D Levels in the Winter
There are various natural ways you can try boosting your Vitamin D levels. From making adjustments to your diet this winter to getting as much sunlight, you can raise your Vitamin D in a healthy way. Let’s learn about these natural ways to maintain your Vitamin D levels even during the cold and short days of winter.
Get Proper, Safe Sunlight
Getting enough sunlight even during the winter months is very important to keep your Vitamin D up. Sometimes, that isn’t always easy because we’re naturally tired and less active during this season. But you could strive to get enough sunlight by going out in the midday, preferably between 10-30 minutes. For people who live in low-sunlight regions, such as in the Midwest, make sure you open the blinds of your windows. Try going out around the time when the sun starts coming out where you live.
Eat Vitamin-D Rich Foods
Besides getting enough sunlight, eating the right type of foods that are rich in Vitamin D is also important. Some of the best foods include fatty fish such as salmon, mackerel, and sardines. Egg yolks and mushrooms are other healthy foods that naturally have Vitamin D. Other foods that are fortified with Vitamin D include cereals, orange juice, and milk.
Take the Right Vitamin D Supplements
Some people may also turn to Vitamin D supplements to get an adequate amount in their system. Experts recommend taking an over-the-counter supplement, especially if you live in a home without windows. Dr. Mike Ren, assistant professor in the Department of Family and Community Medicine at Baylor, shares his recommendations for taking supplements. “If you take supplements, you need more than the recommended 800 international units per day because you’re not going to absorb 100% of that supplement, so get 5000 international units as the baseline,” he said. “It’s a supplement, and it’s safe to take. If there is a little excess, your body will excrete it out.”
How to Keep Your Vitamin D Levels Balanced
However, it’s important to keep your Vitamin D levels balanced by not becoming too toxic with it. Make sure you’re not consuming too many supplements per day. High levels above the normal range have been shown to cause kidney stones and permanent kidney damage. Having balanced levels of Vitamin D supports the immune system, your mood, and energy. If you really want the right, normal amount of Vitamin D in your body, be sure to consume two servings of a fatty fish each week, drink 3 cups of a vitamin D fortified milk each day from November to March, and get at least 15 minutes of sunlight each day in the late spring, summer, and early fall.
Talk to Your Doctor If You Have Vitamin D Deficiency
Some symptoms of being Vitamin D deficient include serious fatigue, muscle weakness, and mood swings. If you find yourself experiencing these problems, consider talking to your doctor about this. It’s important to take control of your health if you find yourself becoming low in Vitamin D. Getting enough sunlight each day, eating enough foods such as salmon rich in Vitamin D, and taking supplements are all instrumental in getting it up again. Maintaining Vitamin D, even during the short, low-light days of winter, is achievable with small, consistent habits.
How do you maintain Vitamin D levels during the winter months? What other tips do you have for keeping your level steady during this season? Feel free to share your thoughts in the comments section below. As always, be sure to like or share this post with the next person you know trying to stay healthy.
