How to Avoid Vitamin D Deficiency During Winter

Vitamin D deficiency is dangerous to your long-term health. Most of the year, getting vitamin D from sunlight is very easy, but that changes in the winter.


Vitamin D aids in the absorption of calcium and the maintenance of strong bones. It also helps to keep your muscles, boost hormone nerves, and immune system in good shape.

You may be at risk for rickets, osteoporosis, and other bone problems, diabetes, hypertension, and cancer if you don't get enough vitamin D. 

Over 41% of persons in the United States are deficient in vitamin D. 

Vitamin D deficiency is more common in older folks, people with dark complexion, and obese people.


We must consider our vitamin D production during the cold months. From October to March, the sun's UV light isn't strong enough to synthesise enough vitamin D during the shorter, darker days. 

Instead, we acquire nearly all of our vitamin D from the food we eat, unless we take supplements. The difficulty is that even if we consume the correct foods, we won't get enough vitamin D to compensate for the lack of sunlight.

Official advice now encourages us to take steps to protect ourselves from vitamin D insufficiency and the health concerns that come with it. According to healthcare professionals, regardless of age, ethnicity, geography, or lifestyle, we are all responsible for this role. 

Public Health England (PHE) and the National Institute for Health and Care Excellence (NICE) published a statement last winter recommending that "everyone" take a vitamin D supplement throughout the winter months.


Vitamin D is known as the "sunshine vitamin" because it is produced by the body when sunlight strikes the skin. 

Here are some of the simple ways that will help you maintain your Vitamin D levels in winters - 

  • Eat vitamin D rich food :-

  • One approach to get your 600 IU of vitamin D everyday is to eat a diet rich in nutritious foods. Natural sources of vitamin D include pork, mushrooms, fatty fish (tuna, mackerel, oysters, shrimp, sardines), cheese, and egg yolks. 

    Many vitamin D-enriched foods, such as cereals, soy milk, yoghurt, and orange juice, can be found in the grocery store.

  • Try to get outside :- 

  • Even though it's freezing outside, you can still get some sun. Take the scenic route to work, take a brief walk after lunch, or play in the snow with your children. All you need is 15 to 30 minutes outside three times a week (with sunscreen!). If the weather is too cold outside, try shifting your desk to a window.

  • Take supplements :- 

    If you suspect your vitamin D levels are low, make an appointment with your doctor. They can take a blood test to determine your current levels and prescribe a vitamin D prescription or suggest a vitamin D supplement. Because dosages vary and too much vitamin D can be hazardous, always check with your doctor before taking any supplements.


    Vitamin D is an important mineral that many people are deficient in. However, you may increase your vitamin D levels by eating vitamin D-rich foods, getting more sun exposure, and taking supplements. 

    If you think you might be deficient in vitamin D, talk to your doctor about getting your levels evaluated.

    ALSO READ - Best Time to Take Vitamin D 


    Leave a comment