By Lizzie Streit, MS, RDN, LD 

As we head into winter, there’s a certain nutrient that deserves some of your attention. Also known as the “sunshine vitamin,” vitamin D isn’t always easy to come by in the winter months. However, this fat-soluble vitamin is vital for health regardless of the season.  

Not getting enough vitamin D may contribute to issues ranging from fatigue to weight gain. Keep reading for tips on boosting vitamin D and staying healthy this winter. 

Signs of Vitamin D Insufficiency 

Vitamin D has hormone-like effects in the body, assisting with processes that regulate blood levels of calcium and phosphorous and build up bones. Since it plays a role in bone health, vitamin D deficiency can lead to rickets in children or weak, soft bones in adults. 

This vitamin also serves many other functions in the body, some of which remain unknown. It’s thought to assist in regulating immune function, blood pressure, blood sugar, and body weight. As a result, some health professionals speculate that not getting enough vitamin D may lead to: 

• Fatigue 

• Getting sick easily 

• Depression 

• Weight gain (or difficulty losing weight) 

• Poor blood sugar control 

• Increased cancer risk 

• Increased heart disease risk 

It’s important to note that while there have been many theorized associations between poor vitamin D status and ill health effects, current research has produced mixed and inconclusive results. Some observational studies have found a link between vitamin D deficiency and certain diseases, including the ones listed above. However, many clinical trials have concluded that vitamin D supplementation does not in fact reduce disease risk or improve outcomes. 

Keep in mind that many factors, not just vitamin D status, can contribute to health problems. So, while it’s good to be aware of a possible vitamin D insufficiency or deficiency, it’s important to assess the whole picture with your healthcare provider. 

How to Maintain Vitamin D in the Winter 

Most adults need between 15 and 20 mcg (600 to 800 IU) of vitamin D per day. One of the best ways to meet vitamin D needs is through sunlight exposure. In particular, most people should aim for 5 to 30 minutes of sun exposure during the hours of 10 am and 4 pm at least two days per week. It’s recommended to expose the face, arms, hands, and legs to the sun without sunscreen. 

In places with long winters (hello, Midwest!), this type of sun exposure is not possible for many months of the year. There is also not enough sunlight during the winter in northern locations to yield sufficient vitamin D from sun exposure anyway. 

Individuals without enough sun exposure, as well as those who have dark skin, who need to cover their skin for religious reasons, and/or who are at higher risk of skin cancer and advised to take precautions in the sun, are at risk for vitamin D inadequacy. 

Fortunately, vitamin D is also found in some foods. These include egg yolks, fatty fish like salmon and cod liver oil, fortified milk, and mushrooms that have been exposed to UV light. Incorporating these foods into a daily fresh meal plan is important for keeping vitamin D up during the winter. 

If you are feeling any symptoms of vitamin D insufficiency or are concerned about meeting vitamin D needs, schedule an appointment with your doctor. You can get your blood levels checked and discuss the option of taking a supplement if needed. 

Note from Healthy For Life Meals: Our menus include a variety of foods to keep you healthy during the winter, including some items that provide vitamin D. Get started with one of our plans, and start your winter off right! Save $10 off your first order with promo code: TryHFLM