5 Ways to Get More Vitamin D in the Cold Months

Vitamin D helps regulate the amount of phosphate and calcium in your body. These nutrients are essential for keeping your teeth, bones, and muscles healthy. If you have a lack of vitamin D, this can result in bone deformities and conditions like osteomalacia. 

With fall now upon us and winter just around the corner, getting plenty of vitamin D is critical for your health and wellbeing. As temperatures begin to drop, here are five tips on how you can get more vitamin D in the cold months.

Get Outdoors

One of the best ways to get more vitamin D is by getting outdoors and being in the sunlight. Even as temperatures start to drop, you can still absorb UVB rays which produce vitamin D. Whether you go for a walk with your partner, play in the snow with your children, or even go on a ski trip, there are lots of ways you can get more vitamin D by being outside in the fresh air. Remember, some exposed skin is needed for your body to get the most out of the sun’s rays. So, even if you layer up, keeping your face exposed can help ensure you get plenty of vitamin D.

Consume Fatty Fish and Seafood

Making alterations to your diet and incorporating plenty of fatty fish and seafood will help you get more vitamin D in the cold months. Whether you’re a lover of salmon, tuna, oysters, or sardines, packing your plate with fatty fish and seafood is key for getting more vitamin D in your body. Many of these fish are also rich in omega-3 fatty acids, which can provide numerous health benefits, such as fighting against anxiety and depression, improving eye health, and improving memory levels. 

Consider Supplements

If you don’t like the idea of being outside in the cold, you may want to consider taking vitamin D supplements. Before going down this route, it’s advised that you speak to your doctor first who will recommend a dose that’s right for your body. If you are vegan, you will naturally not want to consume fatty fish and seafood. So, taking essential vegan multivitamins can help you get vitamin D. They even use plant-based D3, which you won’t find in 99% of other products on the market. 

Purchase a Vitamin D Lamp

If you work long hours in an office, you will struggle to get enough natural light in your life. To combat this, why not consider artificial light? There are lots of light therapy boxes that have been proven to protect against SAD (seasonal affective disorder). Bear in mind, however, that many light therapy boxes don’t actually boost vitamin D levels. The Sperti is the only vitamin D light that has been authorized by the Food and Drug Administration to raise vitamin D levels. Although it comes at a hefty price tag, there are invaluable benefits you can gain, especially if you’re concerned about your vitamin D levels.

Eat Fortified Foods

There are very few foods that naturally include high vitamin D levels, with this nutrient often being added to staple foods in a process otherwise known as fortification. Some of the most common fortified foods and beverages include cereal, cow’s milk, and orange juice. If you aren’t sure whether a particular food or beverage has been fortified with vitamin D, you should check the ingredients first before purchasing. 

Vitamin D is a crucial nutrient that your body requires for maintaining and building healthy bones. With vitamin D deficiency affecting 13% of the planet’s population, the last thing you want is to fall into this statistic. To help get more vitamin D in the fall and winter months, following the guidance above is key.