How To Take Enough Vitamin D in Winter

Winter is the time when the skies are mostly overcast and the sun hardly comes out from behind the clouds. During this season one of the major problems that many people face is how to get the right amount of vitamin D. One thing that is worth noting is that your body will not understand that it is during the winter. Its requirement levels of vitamin D will not go down, so you have to ensure that you get the right amount. So where do you find vitamin D during the winter?

Why Should We Worry About Getting Sunshine?

Sunshine helps us get our vitamin D. The deficiency leads to high blood pressure, heart disease, cancer, Alzheimer's disease, strokes, diabetes and an accelerated aging process. An adequate intake of vitamin D helps in regulating calcium and phosphorus absorption, this is vital for maintaining healthy bones and teeth. The vitamin also offers protection against multiple diseases such as cancer, multiple sclerosis, and type 1 diabetes. 

So How Do We Get That Vital Vitamin D?

There are foods that are fortified with vitamin D besides natural foods such as butter, eggs, mushrooms, wild salmon, flax seed oil that are rich in the vitamin. Cholesterol is a precursor of vitamin D; it is stored under the skin. When the skin is exposed to sunlight the precursor undergoes a photochemical reaction and turns to vitamin D. 

The best way to get that vitamin D is to eat well and bask in the sun for a few minutes every day. In fact, it is best to sit out under the open sky where the sun plays peekaboo. This way, you will get to bask without worrying about getting enough sunlight. You should get at least 15 minutes in the midday sun during winter. This time varies from person to person depending on their skin tone. Darker people may need a longer exposure. 

The other factor to consider is the altitude of the place. The higher you are the closer to the sun, the more vitamin D you make. However, note the cloud cover as if there is much of cloud cover the light may be blocked, then you may need to bask longer. Beware of overexposure as this may cause sunburn and skin cancer. There are some smartphone applications that help you monitor the exposure and the exact dose of sunlight. 

Vitamin D also travels along the food chain, this means that the plants and animals we eat bring us some vitamin D too. Thus, if we are not getting enough sunlight the foods we consume to make up for the deficiency. The liver is rich in vitamin D as all the fat-soluble vitamins are stored in the fatty tissues of the animal body. The excess vitamin D accumulated in the liver provides you with a source of vitamin D to draw on when your stores are running low.

How To Get Vitamin D Year-Round

  • Bask for 15 minutes in the sun each day in the spring, summer, and fall. 
  • Eat two servings of a fatty fish or liver every week. Try the wild salmon from November through March.
  • Vegetarians must drink 3 cups of vitamin D-fortified milk. They come is a great variety such as cow, almond, and soy. 
  • Liquid Vitamin D is better absorbed than its pill form. 

The recommended daily allowance of vitamin D is 600IU a day and 800IU for seniors above 70 years of age. However, note that high levels of vitamin D cause kidney stones and permanent renal damage. There are many supplement manufacturers in both offline and online market offering vitamin D in various forms according to what your physician will suggest.

Similar Articles

Top Natural Ways to Cure Constipation

Before I start the discussion about natural ways to cure constipation, I want to explain a bit about. What is Constipation? What are the Symptoms of Constipation?

What the Health? 5 Key Aspects to Create Whole Health

When one talks about health a lot of the conversation revolves around how we’re feeling physically. But health is so much more than that. True health is a combination of 5 specific areas of our lives and to fully encompass health, one must feel as though they are fulfilling every aspect as much as they think is necessary. 

bread fruit

Belonging to a class of vegetables, breadfruit comes loaded with lots of health benefits some of which are hard to believe or comprehend. The fruit originates from Artocarpus Atlillis and a member of the mulberry. As a result, some of the people regard it as a mulberry. 

Mobility Scooter Safety

Mobility scooters provide a feeling of liberty to people with mobility problems. Scooters eclipse the effectiveness and facility of wheelchairs and walkers to give comfort and convenience. Because of this, mobility scooters are quickly becoming one of the devices today, utilized by both young and old.


The article helps you find out some of the ways Yoga helps you achieve your goals. The ancient science of Yoga has taken this generation by storm. From what-to-do to how-to-implement and from when-to-apply to where-to-focus, today, Yoga can help you in all spheres of life.


Learn in detail about the five best ways to attract new customers to your yoga studio through this article.


Now that 2017 is coming to a close, it is a good time to sit back and take stock of how the last 12 months have affected your long term plans, and what the New Year will hold. By the time January 1st comes round, many of us are making half-baked resolutions about going to the gym more and cutting down on smoking.

christmas food table

The holiday season is upon us, and is the season to be snacking! Although you are probably busier counting presents than calories this month, you should still keep an eye on what you eat if you don't want to gain any dreaded holiday weight.

Successful Addiction Recovery

Dealing with a drug addiction can be tough and it becomes worse when you think of recovery. There comes a time when attaining sobriety seems to be an impossible goal, but, with willingness and efforts, many addicts reach the top successfully.