Winter brings shorter, often gray days, bundled-up layers, and more time spent indoors. These seasonal changes create a perfect storm for vitamin D deficiency. When the sun’s angle drops below 37 degrees (which happens in northern latitudes during winter), our skin can no longer produce adequate amounts of this crucial nutrient from UVB rays.
Why Is Vitamin D So Important?
Vitamin D serves as more than just a vitamin. It functions as a fat-soluble nutrient that our bodies manufacture when sunlight interacts with our skin. Think of it as a biochemical switch that influences multiple bodily systems simultaneously.
“Vitamin D is crucial for bone health and muscle health,” explains Dr. Erik Camac from First State Health & Wellness. “It supports calcium absorption and muscle function. It also affects the immune system.”
Your immune system relies heavily on adequate vitamin D levels to defend against seasonal illnesses. The nutrient also influences serotonin production, which directly affects mood and energy levels, explaining why some people experience mood changes as days grow darker.
Why Winter Depletes Your Vitamin D Levels
Several factors compound the winter vitamin D challenge. Cloudier skies filter out more UVB rays. Heavy clothing coverage means less skin exposure to whatever sunlight does reach us.
Indoor lifestyles become more prevalent as temperatures drop. Age and skin tone also play significant roles—older adults and individuals with darker skin tones produce less vitamin D from the same amount of sun exposure (a fact that makes winter supplementation even more critical for these populations).
Inflammation poses another concern. Chronic inflammation contributes to joint pain and back discomfort, conditions that chiropractors address regularly.
Natural Ways to Boost Vitamin D
Start by maximizing safe sun exposure. Getting outside during midday hours for at least 45 minutes helps, though exposing the majority of your skin surface proves difficult when temperatures plummet.
Diet offers some support through fatty fish like salmon or mackerel, egg yolks, and fortified dairy products. However, food sources alone rarely provide sufficient amounts during winter months.
Supplementation Strategies That Work
This is where supplementation becomes essential. Vitamin D3 supplements offer a reliable way to maintain optimal levels throughout winter. Your healthcare provider can order a simple 25-hydroxy vitamin D blood test to determine your current status.
“We do carry supplements in our office,” notes Dr. Erik. “Most people can use high dosage within the first month, which is about 10,000 to 40,000 IU per week. And then once they reach that optimal level, then they can back off and maybe use about 1,000 IU per day during the winter and fall months.”
Taking a proactive approach to vitamin D supplementation supports your body’s natural defenses when it needs them most. The benefits extend across multiple systems: stronger bones, healthier muscles, improved immune function, better mood stability, and reduced inflammation.
Take Action for Your Winter Wellness
Don’t wait for symptoms of deficiency to appear. Talk with your healthcare provider about testing your vitamin D levels and developing an appropriate supplementation strategy for the season ahead. At First State Health & Wellness, our team can help you determine the right approach for maintaining optimal vitamin D levels all winter long.