Winter is the season when flus, colds and sniffles run wild. But cold weather doesn’t make you sick. One of the real reasons that your body becomes weaker in the winter is due to a lack of sunlight—and the immunity-boosting vitamin D it provides. Low levels of vitamin D have been associated with a weaker immune system, the flu, body aches, tiredness and a bunch of other health issues [1].
If that sounds like an average day in January to you, you’re not alone. An incredible 95% of Americans don’t get enough vitamin D, and as many as half may be suffering from vitamin D deficiency [2,3]. A lot of that has to do with the lack of sun we get in the winter.
If you’re not feeling your best, it’s likely that you are in dire need of D. But how can you get more of this essential vitamin when the sun sets before you even finish work? Taking a vitamin D supplement is the simplest way to ensure you reach your daily recommended levels. Studies have shown that vitamin D supplements really work to boost immunity and more (more on that below). We’ll also share a few additional science-backed tips on how to get more vitamin D in the winter and bring those summer vibes to the chilliest months of the year.
Why Vitamin D Dips in Winter
Your lifestyle might not change much when the weather cools. You still get up, go to work, hit the gym and eat a balanced diet. So how can your vitamin D levels sink so low? Because vitamin D comes primarily from the sun, it’s hard to control your intake. In the winter, the sun does a lot less work. That results in you getting much less vitamin D even if you keep up with your healthy habits.
Here’s why you’re in danger of becoming deficient in vitamin D during the winter:
- The days are shorter: In the summer, you enjoy up to 18 hours of sunlight per day. In the winter, that drops to as few as 6.5 hours per day.
- You spend less time outdoors: Nobody wants to go outside in frigid weather. Hiding indoors can reduce your sun exposure to nearly zero for days or weeks at a time.
The sun’s rays are weaker: Even if you go outside, the sun doesn’t provide as much vitamin D in the winter as it does in the summer. Due to the angle of the sun, you produce 2-3 times less vitamin D from the same exposure [4]. - You wear more clothing: To create vitamin D, your skin requires direct exposure to sunlight. When you’re bundled up from head to toe, even a sunny day won’t do any good.
Due to all of these factors, it can take as long as two hours under the sun to meet your daily requirement for vitamin D in the winter. That’s compared to about 10 minutes in the summer. If you don’t spend two hours outside in the winter—every single day—then you need to consider finding an alternative source of vitamin D for the colder months.
How To Get More Vitamin D in the Winter
It’s not difficult to get enough vitamin D each day in the winter. But you have put in a little effort. Here’s how to do it.
Take a Vitamin D Supplement
Taking a vitamin D supplement is the most popular and easiest way to get your daily dose of D when the temperature drops. It’s also one of the most recommended supplements by doctors [5]. Studies have found that vitamin D supplementation boosts immunity and protects against respiratory infections common in the winter months [6].
It may also increase your energy levels and alleviate those wintertime blues—low levels of vitamin D have been associated with anxiety and depression [7]. Wouldn’t it be nice to feel as good as you do in summer during the winter months? A daily vitamin D supplement might be all you need.
But you can’t just take any vitamin D supplement. There are many different types and sources of vitamin D, and the best to take as a supplement is vitamin D3. D3 is more potent than other forms of vitamin D and results in higher vitamin D storage in your body [8].
The delivery method you choose is also important. Vitamin D capsules have to pass through your digestive tract, and nutrition may be lost in your stomach acid. Liposomal formulas, such as Manna Liposomal D3 + K2, come in an easy-to-take liquid form. Liposomes protect the fragile nutrients as they pass through your system and help your body absorb vitamin D up to 10x more effectively.
Introduce More Vitamin D Into Your Diet
Changing your diet isn’t easy, and it’s especially tough in the winter when your body craves comfort foods. Still, there are a few foods you can introduce into your diet to increase your vitamin D levels. Here are a few options:
- Fatty fish like sardines, mackerel and salmon
- Egg yolks
- Spinach
- Soybeans
- Mushrooms
- Fortified milk and juices
- Fortified breakfast cereals
Vitamin D isn’t present in many foods. And the foods that contain won’t satisfy your daily requirements in just one serving. If you don’t plan to eat a few of the above options each day in the winter, make sure to take a vitamin D supplement or spend some time in the sun.
Get a UV Lamp
Can’t soak up those UV rays from the original source in the sky? You can buy a lamp that emits UV radiation just like the sun. And your skin reacts to it the same way too—by creating vitamin D.
However, this is only recommended for people who can’t get vitamin D any other way, as there are some risks. Just like the sun, vitamin D lamps can burn your skin and increase your risk of cancer if used improperly. Some people can’t use them at all, such as children and people with very light or sensitive skin. Others need to be careful. For example, falling asleep under a UV lamp can cause injury. If you can’t get any sun during the winter and you don’t like the idea of modifying your diet, a UV lamp might be an option. Otherwise, just take a vitamin D supplement.
Shine on this Winter—Even Without the Sun
When the sun hibernates, our immune systems crash too. But it doesn’t have to be that way. With just a little effort, you can keep your vitamin D levels up throughout the winter even if you barely see the sun. All you need to do is take a daily vitamin D supplement—or make sure you get 100% of the recommended daily value from your multivitamin. And remember, boosting your vitamin D levels does more than just shield you from sick days. You’ll benefit from more energy, a brighter mood, stronger bones and muscles, and much more. You might not see the sun for months in the winter, but by taking vitamin D every day, you can feel like it’s summer all year long.
FAQ
The best ways to get vitamin D in the winter include taking a vitamin D supplement, incorporating vitamin D-rich foods into your diet (such as fatty fish, egg yolks, and fortified products), and using a UV lamp designed to simulate sunlight exposure. Among these, taking a vitamin D3 supplement is the most effective and convenient option.
Winter affects vitamin D levels because the days are shorter, the sun’s rays are weaker, and people spend more time indoors. Additionally, wearing more clothing in cold weather reduces skin exposure to sunlight, making it harder for the body to produce vitamin D.
Yes, vitamin D deficiency can lead to mood disorders such as depression and anxiety, as well as increased fatigue and low energy levels. Ensuring adequate vitamin D intake can help improve mood, boost energy, and alleviate the “winter blues.”
Foods that can help increase vitamin D intake include fatty fish like salmon and mackerel, egg yolks, spinach, soybeans, mushrooms, and fortified products like milk, juices, and breakfast cereals. Incorporating these foods into your diet can help boost your vitamin D levels.
- https://www.nm.org/healthbeat/healthy-tips/can-winter-make-you-sick
- https://lpi.oregonstate.edu/mic/micronutrient-inadequacies/overview
- https://www.uth.edu/news/story.htm?id=0520d178-ab7a-49af-858e-a7adeec0b30e
- https://www.epa.gov/sites/default/files/documents/uviguide.pdf
- https://www.mayoclinic.org/drugs-supplements-vitamin-d/art-20363792
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7281985/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9468237/
- https://academic.oup.com/jcem/article/96/3/E447/2597204
