How To Get Sufficient Vitamin D In Winter With No Sun Out?

Winter Tips:  November is already here, and the chilling winter will soon firm its footing in the country for the next few months. Sun would be a rarity, enjoyed in the peak hours of the afternoon but for a shorter duration. Lack of exposure to the sun results in the deficiency of Vitamin D or the sunshine vitamin that is necessary for bone health, a strong immune system, a healthy heart, and even cognitive functions. So how does one ensure to take enough Vitamin D in the winter?  

Causes of Vitamin D Deficiency in Winter

Winter can contribute to the deficiency of Vitamin D in the body for various reasons as the season demands more covering up, staying warm, and more. 

Limited sun hours: The Sun should be at its peak and not rising or setting for the absorption of Vitamin D in the body. In winter, the sun is out for limited hours with peak hours being even shorter making it difficult to get enough sunshine. 

Lack of sun exposure: When there is sun outside, the chill in the weather repulses people to step out hence further leading to a lack of sun exposure. 

Covered Clothing: The weather demands us to be fully clothed in winter to be warm, which makes it difficult for sun rays UV and UVB absorption. 

Vegetarian Diet: Vegetarian diet does not consist of many options with natural Vitamin D present in them.

Melanin: People with lesser melanin or fair skin type can absorb more Vitamin D from the lesser duration of being in the sun, but for pigmented skin, the absorption duration is sometimes doubled because melanin reduces vitamin D synthesis.

Ways to get enough Vitamin D in Winter

While we cannot control the natural forces of the sun, Vitamin D intake can be balanced with diet and some lifestyle alterations. 

Vitamin D-rich diet: Seafood is rich in Vitamin D like Salmon, Tuna, Cod liver, etc. But if you are a vegetarian, you should incorporate green leafy vegetables, dairy products, mushrooms, and seeds in your diet to make it Vitamin D-rich. 

Supplements: Over-the-counter vitamin D supplements can help balance your intake of Vitamin D; however, they should be consumed only after a test and prescription.

With simple diet and lifestyle changes, the deficiency of Vitamin D can be easily tackled.