ARE YOU GETTING ENOUGH VITAMIN D THIS WINTER?

Like many people, as winter approaches, you may be hibernating indoors until spring arrives. However, as you hunker down, you could be missing out on the important “sunshine vitamin”, also known as vitamin D.

Vitamin D is a fat-soluble vitamin that plays a variety of important roles in your body. You probably know that vitamin D can support your bone health, but it has far-reaching benefits beyond that. Vitamin D also supports your overall health by supporting muscle health, your immune system, and gut health (1).

The “sunshine vitamin” can be made in your skin following exposure to sunlight. However, during the winter months, at a time when your body needs it the most, you may not be getting enough.

BENEFITS OF VITAMIN D

From increasing muscle strength to supporting your immune system, vitamin D benefits your health in a variety of ways.

SUPPORTS BONE HEALTH

Vitamin D helps your body absorb calcium and phosphorus, two key nutrients needed for bone health. Without adequate amounts of vitamin D, your body isn’t able to absorb calcium from food, and in turn, takes it from your bones. This process can weaken your bones and lead to bone issues.

Getting adequate amounts of vitamin D can help support optimal bone density and in turn, enhance bone strength (2).

READ MORE: The Importance of Vitamin D for Women’s Health

SUPPORTS MUSCLE HEALTH

In addition to supporting healthy bones, vitamin D also appears to help with the muscles surrounding the bones. Vitamin D binds to specific receptors in the cells of your muscles. Upon binding, vitamin D appears to enhance muscle contraction and promote protein synthesis which can build muscle proteins. Emerging research suggests that people with high vitamin D levels have increased muscle mass and improved muscle functioning (3,4).

READ MORE: The Importance of Vitamin D for Men’s Health

SUPPORTS IMMUNE HEALTH

Vitamin D is particularly important to help boost your immune system. One of its main functions is to help activate important immune cells in your body.

READ MORE: Supplements to Support Immune Health

SUPPORTS GUT HEALTH

The balance of your gut microbiome (the variety of beneficial bacteria that reside in your gut) can promote healthy digestion, support a normal inflammatory response, and improve your overall health and well-being. Emerging research suggests a link between vitamin D and improved gut health.

One 2020 study found that after supplementing with vitamin D for 12 weeks, participants improved the diversity within their gut microbiota (5).

MAY PLAY A ROLE IN MOOD

You may be surprised to know that vitamin D not only supports your body but also your mind. Vitamin D can act as a hormone that helps produce and release neurotransmitters, like serotonin.

Recent studies have shown that vitamin D supplementation may help regulate mood by helping to reduce negative emotions (6).

IMPORTANCE OF VITAMIN D DURING WINTER

During the spring and summer months, it’s possible to soak up enough rays to meet your vitamin D requirements. However, during winter, you may not be able to solely rely on sunlight exposure to meet your vitamin D needs.

This is because during fall and winter, the ultraviolet levels from the sun are much lower than they are in spring and summer. Therefore, even if you spend time in the sun during cooler months, your body may not be able to make adequate amounts of Vitamin D due to the low UV index.

Research has shown that living far from the equator or in areas with little sunlight year-round can affect your Vitamin D status. In fact, in the United States, people living at latitudes above 37 degrees north are at the greatest risk of Vitamin D deficiency. These are the regions above North Carolina, Texas, and New Mexico (7).

Considering how vitamin D plays a key role in keeping your immune system in tip-top condition, it’s particularly important to get adequate amounts during the season when germs run rampant.

READ MORE: Vitamin D Deficiency-How Can You Tell If You Have One?

WAYS TO BOOST YOUR VITAMIN D INTAKE DURING WINTER

With all of the benefits of Vitamin D, you may be wondering how to get vitamin d in winter. For most people eating foods rich in Vitamin D and getting outside to soak up the sun may be enough to support

healthy levels of the nutrient. However, some people may benefit from Vitamin D supplementation to help meet their needs.

BUNDLE UP AND GET OUTDOORS

Despite the frigid temps, going outdoors during the winter months may help boost your Vitamin D production. When out in the sun, the ultraviolet rays activate the vitamin D receptors in your skin cells. This triggers a chemical reaction that allows your cells to produce Vitamin D.

Because the UV index tends to be much lower in the winter, you’ll need to make an effort to stay outdoors longer to help reap the benefits of Vitamin D production. However, it’s important to remember that you should still protect your skin from the sun by wearing sunscreen.

According to the Skin Cancer Foundation, wearing an SPF of 15 will filter out roughly 93% of UVB rays, leaving 7% with the ability to reach your skin (8). This will allow you to protect your skin and still enable your body to produce vitamin D.

INCLUDE VITAMIN D-RICH FOODS IN YOUR DIET

Aside from basking in the sun, you can also get vitamin D by including certain foods in your diet. For example, a three-ounce serving of fatty fish like salmon provides 71% of your daily intake (1). Additionally, milk, yogurt, and other dairy products and many breakfast cereals are often fortified with vitamin D.

CONSIDER VITAMIN D SUPPLEMENTATION

For many people, eating a diet rich in vitamin D and getting adequate sun exposure will help maintain a healthy vitamin D status. However, some people are at risk of not getting adequate amounts of this nutrient and may benefit from supplementation.

Groups that are at risk of not meeting their Vitamin D needs include (1):

• People following a vegan diet
• Older adults
• People with obesity
• People with dark skin
• People with limited sun exposure

Before taking any supplements, it’s best to speak with your doctor to ensure they are the right option for you.

PUTTING IT ALL TOGETHER

There is growing evidence that vitamin D can support your wellbeing beyond that of bone health.

Vitamin D also plays a key role in keeping your immune system in tip-top shape. Therefore, getting adequate amounts of vitamin D in winter is critical to feeling your best.

References:

1. National Institutes of Health Office of Dietary Supplements. Vitamin D Fact Sheet for Health Professionals. Accessed, November 14, 2022.

2. Sizar O, Khare S, Goyal A, et al. Vitamin D Deficiency. [Updated 2022 Jul 27]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK532266/

3. Hassan-Smith ZK, Jenkinson C, Smith DJ, Hernandez I, Morgan SA, Crabtree NJ, Gittoes NJ, Keevil BG, Stewart PM, Hewison M. 25-hydroxyvitamin D3 and 1,25-dihydroxyvitamin D3 exert distinct effects on human skeletal muscle function and gene expression. PLoS One. 2017 Feb 15;12(2):e0170665. doi: 10.1371/journal.pone.0170665. PMID: 28199350; PMCID: PMC5310904.

4. https://lpi.oregonstate.edu/mic/vitamins/vitamin-D

5. Singh, P., Rawat, A., Alwakeel, M. et al. The potential role of vitamin D supplementation as a gut microbiota modifier in healthy individuals. Sci Rep 10, 21641 (2020). https://doi.org/10.1038/s41598-020-77806-4

6. Cheng YC, Huang YC, Huang WL. The effect of vitamin D supplement on negative emotions: A systematic review and meta-analysis. Depress Anxiety. 2020 Jun;37(6):549-564. doi: 10.1002/da.23025. Epub 2020 May 4. PMID: 32365423.

7. Johnson, Lana R. “Vitamin D Insufficiency Due to Insufficient Exposure to Sunlight and Related Pathology.” Inquiries Journal/Student Pulse 2.12 (2010). http://www.inquiriesjournal.com/a?id=346

8. Foundation, S.C. (2020) Sun Protection and vitamin D, The Skin Cancer Foundation. Available at: https://www.skincancer.org/blog/sun-protection-and-vitamin-d/ (Accessed: November 14, 2022).