Ways to Get More Vitamin D During Winter

by | Updated: December 4th, 2016 | Read time: 3 minutes

Winter can be harsh. Shoveling mounds of snow, de-icing your car every morning and schlepping around in heavy, weatherproof boots all day takes a toll on your body. But it’s not just your sore muscles, chapped lips or frizzy hair that’s the problem. For many, lack of sunshine can be a real health concern.

Best Vitamin D Sources for Winter

The National Institutes of Health (NIH) recommends people ages 19 to 70 get at least 600 international units (IUs) of vitamin D daily. That amount increases to a minimum 800 IUs as you age, because it becomes harder for the body to naturally produce vitamin D. This rare-but-essential nutrient has been shown to support the maintenance of healthy bones and teeth, as well as help keep the immune and nervous systems fully functioning.† That’s the good news. The bad news is this “sunshine vitamin” is not easy to come by during the dreary winter months

Un D-niable sources of vitamin D

  1. Natural sources: The number one source of vitamin D is the midday sun. Experts recommend 20 to 25 minutes of exposure daily, without sunscreen, for maximum benefits. However, in many areas, it’s too cold to go outside or the sun simply isn’t strong enough to promote vitamin D production during the winter months. In that case, look for food and supplement sources…
  1. Food sources: Certain foods can provide this essential nutrient. Chow down on fatty fish, like salmon, tuna, trout, mackerel and eel. Not a fan of seafood? Not a problem! Fish liver oils, like Vitacost Liquid Norwegian Cod Liver Oil in lemon flavor, egg yolks and vitamin D-fortified milk, orange juice and cereals can also do the trick.
  1. Supplements: Even if you make a concerted effort to eat many of the foods listed above on a daily basis, it can still be very difficult to ensure you’re getting the vitamin D your body needs through diet alone. That’s where supplements come in. For many, dietary supplements are the easiest way to fill in nutritional gaps.

Vitamin D supplements come in many different varieties. Choose the type that appeals most to you.