How Can I Get Enough Vitamin D in the Winter?

Now that the winter season is upon us, we are experiencing colder temperatures and less daily sunlight overall. This can prove to be troublesome when it comes to getting your daily vitamin D intake!

Adequate vitamin D is crucial to your overall health and can help support healthy bones and a reduce your risk of developing certain diseases. Our AFC Urgent Care Boulder team explains some great ways to support a healthy level of vitamin D during the winter below.

Where Can Vitamin D Be Found?

Many people can get enough vitamin D in the summer by being outside in the sun for about 10 to 30 minutes a few times a week! When exposed to the ultraviolet rays, your body naturally produces vitamin D. How cool, right?

In the winter, especially in northern states, it can be harder to get more direct sunlight exposure. That’s where your food or a vitamin D supplement can come in! Very few foods naturally contain vitamin D, but there are a lot of options now that have been fortified with this vitamin. Opt for a milk, orange juice or cereal that has been fortified with vitamin D during your next grocery run.

Food Sources of Vitamin D

  • Salmon
  • Tuna fish
  • Egg yolks
  • Swordfish
  • Any food fortified with vitamin D, like cereal or orange juice

What Happens With Chronic Vitamin D Deficiency?

If you lack adequate vitamin D for a long time, it can lead to brittle bones or a loss of bone density. Because of this, you may experience more fractures or even develop osteoporosis. All of these conditions can affect the quality of your life and can be really painful.

It can also start to affect your mood over time as well. Chronically low levels of vitamin D have been known to cause depression and anxiety, especially during the winter months. It can also contribute to symptoms of SAD, or seasonal affective disorder.

Signs of a Vitamin D Deficiency

  • Constant fatigue
  • Bone pain or achiness
  • Hair loss
  • Depression
  • Frequent infections

Has winter got you down? Come see us at AFC Urgent Care Boulder to discuss some options to increase your vitamin D levels.