How to supplement Vitamin D during the dark winter months?
First, why is Vitamin D so important?
Vitamin D is important for maintaining strong bones and overall health. During the winter months, the lack of sunlight can make it difficult for the body to produce enough vitamin D. This can lead to a deficiency, which can increase the risk of bone fractures and other health problems. Additionally, vitamin D plays a role in the immune system, which is also important during the winter when colds and flu are more common. It is important to get enough vitamin D through diet, supplements, or sunlight exposure during the winter months.
Where can you get Vitamin D in food?
Vitamin D can be found naturally in a limited number of foods. Some good dietary sources of vitamin D include:
- fatty fish such as salmon, mackerel, and tuna
- egg yolks
- mushrooms that have been exposed to UV light
- fortified foods such as milk, orange juice, and cereal.
It is worth noting that the amount of vitamin D in food is often not enough to meet daily needs, especially during the winter months. Therefore, supplements and sunlight exposure are also important sources of vitamin D. It's also important to note that some people may not be able to consume enough vitamin D from diet alone, and they may need to take supplements or fortified foods to meet their requirements.
Can you supplement via drops?
Yes, it is generally considered safe to supplement vitamin D by adding drops to your food. Vitamin D drops are a convenient way to increase your intake of the vitamin, especially during the winter months when sunlight is limited. It is important to follow the instructions on the product label and not to exceed the recommended dosage. It is also a good idea to speak with your healthcare provider before starting any new supplement regimen, especially if you have any health conditions or are taking any medications. It is also worth noting that vitamin D can also be taken in the form of a pill or capsule, or as an injection, which can be prescribed by a doctor if necessary.
At Eat by Alex, we fortify all our shots with 21 mcg of Vitamin D-3 to make sure you get an extra dose of the precious Vitamin.
A last note on Vitamin D
here are a few additional points to consider about vitamin D during the winter months:
During the winter months, the angle of the sun is such that the UVB rays that are responsible for vitamin D synthesis in the skin do not reach the earth surface. This means that even if you are getting enough sun exposure during the summer, your body may not be able to produce enough vitamin D during the winter to meet your needs.
People who live in northern latitudes or who have darker skin are at a higher risk of vitamin D deficiency because their skin is less able to produce vitamin D from sunlight.
People who spend most of their time indoors or who cover their skin for religious or cultural reasons may also be at a higher risk of vitamin D deficiency.
Vitamin D deficiency can cause a wide range of health problems, including bone pain, muscle weakness, and an increased risk of falls, as well as an increased risk of certain cancers, autoimmune diseases, and infections.
The best way to know if you have a deficiency of vitamin D is to have a blood test, and your healthcare professional will be able to advise you how to correct any deficiency.
Taking a vitamin D supplement during the winter months can help prevent deficiency and ensure that your body has enough of this essential nutrient to support your overall health. We get ours over here!