With Daylight Savings in full swing, it’s good to remind ourselves of the importance of sunlight – which is a significant source of Vitamin D. This important nutrient is essential for keeping bones and muscles healthy.
With sunlight in short supply, the risk of becoming deficient increases. The good news is that there are many ways to get adequate amounts of Vitamin D, even during winter.
Chemistry Lesson: Vitamin D
Scientifically speaking, Vitamin D is a group of fat-soluble secosteroids that help the body absorb important minerals, including calcium, magnesium and phosphate. Even if you’re eating a balanced diet rich in these nutrients, it won’t do much good unless your digestive tract is capable of absorbing them properly. Vitamin D acts as a helper, facilitating the absorption of minerals like calcium.
Vitamin D Supports a Strong Body
Because it’s pivotal in the absorption of calcium, Vitamin D plays an important role in the growth and overall maintenance of healthy bones, teeth and muscle fibers. Beyond healthy bones, Vitamin D helps cellular functioning in many other ways to support immune health and brain activity.
Without Vitamin D, children are at risk of developing rickets and other bone deformities. Adults with Vitamin D deficiencies are more likely to experience bone pain and may be more likely to develop fractures.
Best Sources of Vitamin D
Vitamin D is essential for a healthy body. Here are 3 ways to get Vitamin D.
- Sun Exposure: The body creates Vitamin D naturally when the skin is exposed to direct sunlight. This is the most common source of Vitamin D – and also the easiest and most affordable!
- Food Sources: Oily fish, red meat, fortified cereal, egg yolks and liver deliver the most bang for your buck when it comes to sourcing Vitamin D from your diet.
- Supplements: Vitamin D supplements are widely available. Many multivitamins also include Vitamin D.
Vitamin D Dosage Recommendations
For ages 1-70, it’s recommended to get 600 IU (international units) of Vitamin D every day. Infants (up to 12 months) need slightly less, at 400 IU, while advanced seniors (70+) need slightly more, at 800 IU. While the majority of folks meet these daily recommendations naturally through casual sun exposure in the summer, it is generally recommended to consider taking a supplement during winter when sunlight is sparse.
Some adults are at a higher risk of not meeting those daily Vitamin D targets. These include the homebound and people who don’t spend much time outdoors, as well as people who wear clothing that covers most of their skin when outdoors. Pigmentation can also affect Vitamin D production, so sunlight alone may not be a sufficient source for people with dark skin.
How to Get a Good Dose of Vitamin D During Winter
- Add fish to your dinner rotation twice a week. Salmon, mackerel and sardines are great sources of Vitamin D.
- Spend more time on a wooden deck or outdoor patio with a fireplace. This is a great way to warm up while getting a dose of sunshine in winter.
- Consider taking a multivitamin or Vitamin D supplement.
With sunlight in short supply, don’t forget your Vitamin D this winter! It’s essential for a strong, healthy body.
