It’s easy to get enough Vitamin D in spring and summer. However, in winter, with shorter days and less sunlight, it’s more difficult. Don’t fret. There are simple ways to make sure your body gets what it needs.
Vitamin D plays key roles in several bodily functions. It helps your body absorb calcium and phosphate, which are important for bone growth and maintenance. It also supports your immune system, reduces inflammation, and helps with muscle and brain function. Clearly, it’s needed throughout the year.
There are not many foods that contain Vitamin D, but your body can make it. When sunlight hits your skin, UVB rays help turn a chemical in the skin into vitamin D. In winter, especially if you live far from the equator, the sun is not strong enough to produce enough of it.
To help reach the recommended 600 IU of vitamin D each day:
Eat Foods Rich in Vitamin D. It’s not a common vitamin, but fatty fish like trout, salmon, and mackerel, and fish oils contain good amounts of vitamin D. There are lots of foods fortified with vitamin D to consume, including orange juice, milk, and milk alternatives.
Take a Supplement. Discuss with your healthcare provider the option of taking a multivitamin or single-ingredient vitamin D supplement. Take a product with the U.S.P. verification mark on the bottle to be sure the tablet contains what the packaging promises.
Consider Your Skin Tone and Age. Because melanin hinders the body’s ability to produce vitamin D, people with darker skin should take these measures all year long. The body’s ability to produce vitamin D diminishes after 70, so seniors need to get 800 IU of the nutrient each day.
Don’t let winter’s shorter days impair your health. Make sure you get your vitamin D!
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