4 Fast Ways to Boost Your Vitamin D in Wintertime

You may be surprised to learn that more than a third of adults in the United States do not get enough vitamin D.^[1] In fact, vitamin D deficiency is the most common medical condition in the world.^[2] and it’s especially likely to happen in the winter months when people don’t get enough sunlight. This is because ultraviolet sunlight absorbed through the skin triggers the production of vitamin D.^[3] and that is why it is sometimes called “the sunshine vitamin”.

Vitamin D also has some other surprises.

In this short guide, you will discover:

• The unexpected wellness role of vitamin D in your body
• How a Vitamin D Deficiency Can Negatively Affect Your Health
• Four quick ways to increase your vitamin D levels in winter

What is vitamin D?

Vitamin D is an organic compound that is actually not a vitamin at all! It is a type of prohormone known as a ‘secosteroid’.^[4] Prohormones are substances that your body changes into hormones using metabolic functions.^[5]

In its role as a prohormone, vitamin D works within your endocrine system to help keep your levels of serotonin, dopamine, adrenaline, and noradrenaline well-regulated.^[6] It also helps with calcium and phosphorus absorption for optimal bone and dental health.^[7] There is even evidence that it supports long-term immune health.^[8]

Your skin, kidneys, and liver work together to synthesize the active form of vitamin D, known as calcitriol, which health professionals use to measure your prohormone levels.

To maintain healthy levels of vitamin D in your body, the National Institutes of Health (NIH) recommend the following daily amounts in micrograms (mcg) or International Units (IU):^[9]

• Infants up to 12 months of age: 400 IU or 10 mcg
• Children and adults 1 to 70 years: 600 IU or 15 mcg
• Adults over 71 years: 800 IU or 20 mcg

What are the health impacts of a vitamin D deficiency?

The fact that vitamin D receptors are found in almost every cell in your body shows its importance in keeping the health of your mind and body well balanced. A vitamin D deficiency can lead to a variety of mental and physical health problems, including:^{[10,11,12, 13]}

• Depression
• Seasonal Effective Disorder
• Osteoporosis
• bone fractures
• Rickets (weak and malformed bones) in children
• weakened muscles
• autoimmune conditions
• Increased risk of cancer, diabetes, and high blood pressure
• Increased risk of severe[{” attribute=””>COVID-19

A blood test from your healthcare practitioner can help you determine if you have enough vitamin D in your system. Vitamin D deficiency symptoms may include weakness, bone pain, and muscle spasms.

4 Fast Ways to Boost Your Vitamin D in Winter

Normally it’s recommended to get about 10-30 minutes of sunshine each day (especially around the mid-day mark) in order to keep your vitamin D levels stable,^[14] but this can be difficult to do if you live in colder climates. Fortunately, there are several ways to get enough of this vitally important prohormone, even in winter.

Take a look at 4 quick ways to boost your vitamin D levels in the winter.

1. Add more fish, eggs and mushrooms to your diet

Certain types of fish and shellfish are naturally rich in vitamin D. These include:^[15]

• Salmon
• Halibut
• tilapia
• Tuna
• Cod
• sardines
• Haddock
• Shrimp
• scallops

Additionally, cod liver oil, eggs, and beef are excellent sources of vitamin D,^[16] For vegetarians and vegans, mushrooms are the best natural option. However, just like people, these mushrooms need to be exposed to the sun to produce vitamin D, so make sure you leave them next to a window or another place with natural rays.

2. Use an ultraviolet (UV) lamp

The sun emits a type of light known as UVB,^[17] and is synthesized by your skin (via a compound called 7-DHC) to start the production of vitamin D in your body.^[18] A UVB lamp works by using the same type of rays as the sun so you can stay indoors where it’s hot and still get the benefits of a sunny summer day. In fact, some LED lights at certain wavelengths have been found to be more efficient at stimulating the skin’s production of vitamin D than the sun.^[19]

It is recommended that you consult with your health care provider before beginning a UV light therapy routine because certain factors, such as the melanin content of the skin and age, can affect absorption and production rates.^[20]

3. Try nutritional supplements

Humans and animals produce vitamin D3, while plants such as fungi produce vitamin D2. Some science suggests that vitamin D2 is the less effective of the two.^[21] If you eat fish and meat, you can look for supplements that contain vitamin D3. Vegan and vegetarian options may contain vitamin D2, although some manufacturers have begun to produce vegan-friendly vitamin D3.^[22]

These vitamin D supplements come in a wide range of convenient options, including powders, capsules, drops, gummies, softgels, chewables, and sprays.

4. Add foods fortified with vitamin D

There are fortified versions of some of the most common foods to help you get the extra vitamin D you need during the winter months (and all year long). These include milk, cereals, juices, fat spreads, and yogurt.

Because vitamin D is fat soluble, always be sure to avoid non-fat fortified items. The amount of vitamin D can also vary between products, so be sure to check the labels!

References:

1. ncbi.nlm.nih.gov/books/NBK532266/
2. “Prevalence of vitamin D deficiency among the adult population of Isfahan city, Iran” by Silva Hovsepian, Massoud Amini, Ashraf Aminorroaya, Peyvand Amini and Bijan Iraj, April 2011, Journal of Health, Population and Nutrition.
   DOI: 10.3329/jhpn.v29i2.7857
3. ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
4. “From Vitamin D to Hormone D: Essential Vitamin D Endocrine System Basics for Good Health” by Anthony W Norman, Aug 1, 2008, the[{” attribute=””>American Journal of Clinical Nutrition.
   DOI: 10.1093/ajcn/88.2.491S
5. medical-dictionary.thefreedictionary.com/prohormone
6. endocrine.org/patient-engagement/endocrine-library/hormones-and-endocrine-function/endocrine-related-organs-and-hormones
7. ncbi.nlm.nih.gov/books/NBK279023/
8. “Vitamin D: Nutrient, Hormone, and Immunomodulator” by Francesca Sassi, Cristina Tamone and Patrizia D’Amelio, 3 November 2018, Nutrients.
   DOI: 10.3390/nu10111656
9. ods.od.nih.gov/factsheets/VitaminD-Consumer/
10. medlineplus.gov/vitaminddeficiency.html
11. webmd.com/vitamins-and-supplements/what-to-know-about-vitamin-d-and-mental-health
12. news.harvard.edu/gazette/story/2022/01/vitamin-d-reduced-rate-of-autoimmune-diseases-by-22/
13. webmd.com/lung/news/20220208/vitamin-d-deficiency-tied-to-severe-covid
14. healthline.com/nutrition/vitamin-d-from-sun
15. nutritionix.com/list/which-seafood-has-the-most-vitamin-d/6D96E5
16. ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
17. fda.gov/radiation-emitting-products/tanning/ultraviolet-uv-radiation
18. “Vitamin D and the skin: Focus on a complex relationship: A review” by Wedad Z. Mostafa and Rehab A. Hegazy, 8 February 2014, Journal of Advanced Research.
    DOI: 10.1016/j.jare.2014.01.011
19. “Ultraviolet B Light Emitting Diodes (LEDs) Are More Efficient and Effective in Producing Vitamin D₃ in Human Skin Compared to Natural Sunlight” by T. A. Kalajian, A. Aldoukhi, A. J. Veronikis, K. Persons and M. F. Holick, 13 September 2017, Scientific Reports.
    DOI: 10.1038/s41598-017-11362-2
20. medicaljournals.se/acta/content/html/10.2340/00015555-0980
21. “A Review of Mushrooms as a Potential Source of Dietary Vitamin D” by Glenn Cardwell, Janet F. Bornman, Anthony P. James and Lucinda J. Black, 13 October 2018, Nutrients.
    DOI: 10.3390/nu10101498
22. vegan.com/health/vitamin-d/