Vitamin D & Beating the Winter Blues ❄️
What is Vitamin D?
Vitamin D is a fat-soluble vitamin, meaning that it is dissolved in and absorbed by dietary fat in the body. Vitamin D can be acquired through certain foods or can be synthesized in our bodies when we get sufficient sunlight.
Vitamin D is essential for several bodily functions, particularly for:
Bone Health: It helps the body absorb calcium and phosphorus, maintaining strong bones and teeth.
Immune Function: It boosts the immune system, helping you fight off infections.
Mood Regulation: Vitamin D plays a role in regulating mood and warding off depression and fatigue.
Supplementation in the Winter Months
In the UK, from October to March, sunlight is too weak for your skin to produce adequate Vitamin D. While the body can make Vitamin D from sun exposure, the shorter days and cloudy weather mean that many people struggle to get enough. Vitamin D deficiency is very common during winter, leading to symptoms like fatigue, muscle weakness, or even more severe issues like bone pain or frequent infections.
Some groups are at higher risk of deficiency, including:
Older adults (over 65)
People with darker skin tones (higher melanin reduces Vitamin D synthesis)
Those who spend a lot of time indoors
Benefits of Vitamin D Supplementation
Supports Immune Health: Supplementing with Vitamin D during winter helps to keep your immune system functioning optimally. This is particularly important as we are more susceptible to colds and flu in colder months.
Boosts Mood and Fights Winter Blues: Many people experience Seasonal Affective Disorder (SAD) during the darker months. Vitamin D supplementation has been shown to help reduce symptoms of depression and improve overall mood.
Maintains Bone Health: Low Vitamin D levels can lead to bone loss or increase the risk of fractures. Supplementing ensures your body can continue absorbing calcium properly even without sun exposure.
Recommendations
The NHS recommends:
Adults and children over 1 year old should take 10 micrograms (400 IU) of Vitamin D daily during the winter months.
Higher-risk groups (those who are housebound, wear covered clothing, or have darker skin) might benefit from a higher dose, but it’s always best to check with a healthcare provider.
Look for supplements that provide Vitamin D3 (cholecalciferol), which is the form of Vitamin D that is most easily absorbed by the body. Bonus points if you take Vitamin D3 with K2!
Dietary Sources
While it’s hard to get enough Vitamin D through food alone, you can also increase your intake with:
Oily fish (salmon, mackerel, sardines)
Fortified foods (cereals, plant-based milks, orange juice)
Egg yolks and liver
However, during winter, diet alone is unlikely to meet your needs, making supplementation an effective solution.
Takeaway Tips:
Start taking a daily Vitamin D supplement of at least 10 micrograms (400 IU) from October through March.
Check labels for D3 as it’s the most effective form.
By incorporating Vitamin D supplementation into your winter routine, you’ll help support your immune system, maintain your energy levels, and keep your bones strong—ensuring you feel your best even in the colder, darker months!
Struggle with remembering to take your supplements? Next week we'll talk about habit sticking and how to actually incorporate a new habit into your daily routine!
Stay fueled,
Yara xx
