Healthy Ways to Get Vitamin D In the Winter

Chances are you’re deficient in vitamin D in the winter. Between rushing back inside as soon as you step into the cold and the sun setting early, your vitamin D intake most likely could use some supplementation. But that doesn’t mean you need to take a vitamin from a bottle. There are quite a few ways to get vitamin D, even in the middle of a cold winter. Because your body needs vitamin D to stay healthy, especially in the middle of winter, it is important to find ways to supplement your body's natural intake.

Why Do You Even Need Vitamin D At All?

Vitamin D is an important vitamin that is found in very specific foods and other sources of energy, including the sun’s rays. Vitamin D is what is known as a fat-soluble vitamin. Its importance can’t be overstated. With sufficient levels of vitamin D, you can prevent a laundry list of diseases from osteoporosis to Alzheimer’s disease. It even slows the aging process down. In some cases, a lack of Vitamin D can lead to Seasonal Affective Disorder (SAD), a more common than previously thought disorder that increases your chances of depression and anxiety due to less sunlight in the winter. As you can probably tell, vitamin D is a big deal for your body.

What Are Some Ways You Can Get Vitamin D In the Winter?

There are numerous, healthy ways to get vitamin D in the winter. Below are some anyone can use, whether it's freezing cold outside with bitter wind chills blowing you away, or in a mild winter where all you need is a sweatshirt.

Fatty Fish

Fatty fish such as salmon, tuna, mackerel, and sardines are all high in healthy fats and omega vitamins. That means lots of vitamin D is present in these fish. If you like fish, this is the best and tastiest way of getting more vitamin D. So next time you reach for those vitamin D tablets, consider eating a can of tuna or sardines instead. But if you don’t like fish, there are still more options for you.

Milk Fortified with Vitamin D

Milk these days is fortified with vitamin D, and that shows just how important this vitamin is when the one thing most children are forced to drink has it. This goes for all kinds of milks, not just dairy: soy, almond, cashew—all those kinds milk have versions fortified with vitamin D. All you have to do is check the label. Plus, vitamin D digests in liquid form far easier than in a pill form.

The Great Outdoors

“But wait, aren’t you making this list about ways to get vitamin in the winter besides the sun?” you might be saying. Well, yes, but the sun’s rays are still the best way to get high-quality vitamin D. Even though the rays come in differently during the winter and don’t carry the same punch as a hot summer day, you are still absorbing the rays and starting vitamin D synthesis from any exposed skin such as your face, arms, or neck. So think about going for a daytime walk a few days a week when it’s a little warmer out. Not only is it great exercise, but you can get some more vitamin D during even the hardest winter this way. Plus, it’s free.

Indoor Tanning

Tanning salons are a controversial subject, but the reality is they are a very safe way to get vitamin D and a tan if used responsibly. By no means should you be cooking for hours in a tanning bed. But, if you use controlled 15 minute sessions you will be able to get as much vitamin D created in your body as you would on a summer day spent outside all day. Not only is it safe and effective when done right, but it’s very cost effective compared to a trip down to a warmer climate just to see the sun and get a winter tan.

Finally, we come to one of easiest, safest, and most affordable ways to get more vitamin D in the winter. Vitamin D supplements can give you all the daily vitamin D you need in the a single dose. What type of person would benefit or not benefit from a vitamin D supplement?

If you are the type of person who is on the move and almost always indoors except to move from point A to point B, then a supplement is highly recommended. But if you are very active outdoors whether for work or play, then you might not need one or don’t need a high dose.

One benefit to a vitamin D supplement is similar to that of indoor tanning. When you take a vitamin, you know exactly how many IUs you are putting into your body. Although rare, it’s possible to take too much vitamin D. Have you ever felt “sun sick”? If you’ve ever experienced that tired, dazed feeling from being in the sun too long, that is how you would know you took a little too much vitamin D.

There are a few different ways to take a vitamin D supplement. There is a pill form and a liquid form. As said above about fortified milk beverages, your body processes liquid vitamin D easier than in a solid pill form. Both forms are easy to buy on Amazon in a varying IU doses, but the pill form is definitely more affordable. One tip is to see your doctor (which you should do no matter what) and get your vitamin D levels checked. If your levels are low, which is very likely for anyone in a cold climate, then your doctor can write you a prescription that will cost next to nothing compared to buying over the counter in a store.

Conclusion

Never let your health suffer even during the coldest months of winter. When you allow something as important as your vitamin D levels drop, you set yourself up for other potential health problems. This is more true the older you get.

Take a quick visit to your doctor and get checked out. Then use one or more of these strategies listed here under their supervision and you will no doubt raise your vitamin D in the winter. As with anything else, getting your vitamin D by laying out in the sun outside or eating delicious healthy food is always better and your body will thank you for it. But don’t let that stop you from trying out a supplement or even tanning in a safe environment. Try something new and stay healthy.