How to Get Enough Vitamin D During the Winter Months

You may need to increase your dose of vitamin D during the winter months, and taking supplements or eating certain foods can help.

“The risk of deficiency may increase because you don’t have sunlight,” said Marie van der Merwe, PhD, coordinator of the applied physiology and nutrition doctoral program at the University of Memphis. Health. “It becomes more pronounced in winter.”

Vitamin D helps your body absorb calcium and, in doing so, helps prevent osteoporosis, which weakens bones.

Additionally, vitamin D is needed by nerves to send messages between the brain and body, and it helps the immune system protect against viruses and bacteria. The nutrient also helps muscles move; a deficiency can cause weak, sore muscles.

Recommended dietary intake it depends on your age:

• Infants under 12 months: 10 micrograms (mcg) or 400 international units (IU)
• People aged 1 to 70 years: 15 mcg, or 600 IU
• People aged 71 and over: 20 mcg, or 800 IU

It is possible, but tricky, to obtain enough vitamin D through diet alone.

“The problem with vitamin D is that it is very difficult to get it in our diet because there are not many foods that contain vitamin D,” van der Merwe said.

Oily fish, such as trout, tuna, salmon and mackerel, and fish liver oils are among the best sources of vitamin D, while egg yolks, cheese, beef liver and mushrooms contain small amounts.

Additionally, many breakfast cereals are fortified with vitamin D, as are some milks, yogurts, and orange juices.

A survey by the Centers for Disease Control and Prevention (CDC) found that about 19% of adults take a vitamin D supplement.

Although vitamin D deficiencies are common, you don’t necessarily need a supplement unless a doctor recommends one, said Pieter Cohen, MD, associate professor of medicine at Harvard Medical School. Health.

“It’s not something people should feel obligated to accept,” he said. “We do not recommend healthy people [who have no evidence of a vitamin D deficiency] take vitamin D in winter, even in northern latitudes.

If you’re already taking a supplement, Cohen doesn’t recommend increasing your dose during the winter months, or starting a supplement only during the winter months.

However, he explained that you can add a vitamin D supplement to your daily routine if you wish and stick to the recommended dose.

“As long as you stick to the recommended daily amount, it’s completely safe, but that’s key,” Cohen said.

It is possible to consume too much vitamin D; Vitamin D toxicity can cause drowsiness, confusion, abdominal pain, vomiting and weakness. If symptoms progress, the illness can include confusion, agitation, and even coma.