Getting Enough Vitamin D in Winter

Your vitamin D levels can affect your overall health and your body’s ability to ward off common ailments, and it can be more difficult to obtain adequate vitamin D during this season when there's less sun and outdoor activity. Here’s why getting enough vitamin D in winter matters.

Key Takeaways:

Getting enough vitamin D in winter is crucial for bone health and immune support
Maintaining adequate vitamin D can be tough during the cooler months due to less exposure to the sun
Dietary sources and supplements can help you get enough vitamin D all year long, even in the winter

Consider adding nutritional supplements like Immuno Complex® to your daily routine so you can make sure you get enough vitamin D, zinc, and other important nutrients throughout the year.

Table of Contents:

What Is Vitamin D?
Why Vitamin D Levels Drop in the Winter
How to Boost Vitamin D With Your Diet
The Importance of Safe Sun Exposure
Supplementation Options
Recognizing the Signs of Deficiency
Get Enough Vitamin D This Winter With Quality of Life Supplements

What Is Vitamin D?

Vitamin D is a fat-soluble vitamin that functions like a hormone. Your body uses it for several important processes, including calcium absorption and immune support. Vitamin D has also been linked to mood regulation.

Typically, your body will synthesize (make) vitamin D when ultraviolet B (UVB) rays from sunlight strike your skin.

This makes vitamin D unique in that it’s one of a few nutrients that your body can make on its own — with enough sun exposure, of course.

However, if you aren’t getting as much sunlight as you normally do, your body may become deficient in vitamin D.

Skin pigmentation, age, and sunscreen use can also impact your body’s production of vitamin D.

The good news is you can address all of these factors through supplementation. A high-quality vitamin supplement can help you achieve and sustain adequate vitamin D levels, which may promote better overall wellness.

Why Vitamin D Levels Drop in the Winter

Several factors contribute to reduced vitamin D levels in the winter:

Less Sunlight Exposure: Shorter days and more time inside limit natural vitamin D synthesis
Geographical Factors: In higher latitudes, the sun’s rays are weaker during the winter months
More Clothing: You likely wear more clothing and accessories on cold days, covering skin that would usually be exposed to sunlight

Think about it: Unless you live in a tropical paradise, you aren’t wandering around in shorts and flip-flops during the cool winter months.

Even if your region has relatively moderate winters, you’ve likely put beach trips on hold for a while, and you’re wearing a few extra layers.

All of these environmental and behavioral changes can make it tough to get enough vitamin D in winter.

Since vitamin D plays a key role in immune function and bone health, deficiencies may make you more susceptible to getting sick or suffering certain types of injuries.

That’s the bad news. The good news is that you can make sure you are getting enough vitamin D in winter by taking a few proactive steps.

How to Boost Vitamin D With Your Diet

There are lots of options for taking in a little extra vitamin D through the foods you eat. Some of the most popular vitamin D-rich foods include:

Fatty Fish: Salmon, mackerel, and sardines are good options
Fortified Foods: Many dairy products and plant-based milks are fortified with vitamin D
Egg Yolks: Whole eggs can boost your intake
Mushrooms: Certain varieties of mushrooms, such as shiitake, contain vitamin D

The amounts of vitamin D in these foods may vary. If you intend to boost your intake with dietary changes, pay attention to nutrition labels.

The Importance of Safe Sun Exposure

Getting out in the sunshine is one of the best ways to promote vitamin D production. However, there are right and wrong ways to get your daily dose of sunshine. Here are some tips to make the most of your time outdoors:

Try to get outside during the middle of the day
Aim for short periods of 15 to 20 minutes
Expose your face and arms
Don’t overdo it; you can still get a sunburn in the winter

If you live in an especially cold climate with long winters, getting enough sun may be tough. That’s where supplements come in.

Supplementation Options

High-quality supplements are a great way to add vitamin D to your diet. They are also convenient.

Consider Immuno Complex® and PureBalance™ Serotonin from Quality of Life. Both of these products contain vitamin D3 and several other ingredients that may support your wellness goals.*

Immuno Complex® has a suggested serving size of 2 vegicaps twice daily before meals. PureBalance™ Serotonin has a suggested serving size of 1 capsule twice per day with your meals.

Either supplement can be a good addition to your daily routine.

Recognizing the Signs of Deficiency

What happens if you aren’t getting enough vitamin D in winter?

In the short term, vitamin D deficiency may make you more susceptible to certain ailments. It may also have these short- and long-term effects on overall wellness:

Fatigue and tiredness
Bone and joint discomfort
Muscle weakness
Depression

If you experience symptoms of any vitamin deficiency, consult a healthcare professional for assessment and guidance.

A provider can check your vitamin D levels through a simple blood test. Periodically having key nutrient levels checked can help you adjust your supplementation strategy and diet in accordance with your body’s unique needs.

Get Enough Vitamin D This Winter With Quality of Life Supplements

Quality of Life offers nutritional supplements that could help you get enough Vitamin D this winter.

PureBalance™ Serotonin includes vitamin D3, 5-HTP, L-theanine, Venetron®, and Sensoril® ashwagandha. It includes the raw materials your body needs to produce serotonin, along with ingredients that may promote a positive mood.*

Our selection of products also includes Immuno Complex®, which contains vitamin C, vitamin D3, zinc, copper, and our proprietary blend, AHCC®*

Check out these products and consider adding them to your routine this winter.

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