A cozy fireplace, a nice book, and a warm pair of socks are all perks of staying inside on those cold winter days. While the snow comes down outside, you'll want to make the most of those gray skies by curling up where it’s warm.
But these long months indoors can also come with a downside: Lower levels of Vitamin D.
Vitamin D plays a big role in your overall health, but the winter months can mean your body absorbs less of it. With less sunshine and less time spent outside, you miss out on some of the Vitamin D your body typically absorbs through your skin.
While the sun might not be shining, there’s more than one way to get your necessary Vitamin D — and some you might already be doing. Vitamin D deficiency may be common, but less common is the knowledge that you can actually do something about it.
Eat Vitamin D-Rich Foods
One of the ways you get Vitamin D is through the foods you eat — and you might be surprised to see some already in your diet.
Different foods have different vitamins, proteins and minerals — and each plays a part in helping our body function from day to day. You may already know that oranges contain Vitamin C or that meat is a good source of protein.
In addition to oranges and meat, you can get Vitamin D by eating or drinking:
- Salmon
- Cheese
- Fortified milk
- Mushrooms
- Eggs (specifically egg yolks)
Some foods — like milk and some cereals — are specifically fortified with Vitamin D to help you get your daily values. Adding some foods high in Vitamin D throughout the winter months can be a great way to help maintain your Vitamin D level.
Take Over-the-Counter Supplements
Another way to get your daily amount of Vitamin D is with over-the-counter supplements. When you go to your local drugstore or pharmacy, you will see many vitamin options. You might also notice that there are two options for Vitamin D: D2 and D3.
"Both D2 and D3 can help increase your Vitamin D levels during the winter months. Some studies have shown D3 to be more effective. You might also take into consideration where each supplement is derived from — some people prefer D2 as it is derived from yeast and plants, whereas D3 is typically derived from animal fat. Both are good options, and some people will choose one over the other," says Deepika Suri, MD, Internal Medicine at Chester County Hospital.
Talk to Your Provider About Prescription-Strength Vitamin D
In addition to over-the-counter options, some people may need a prescription-strength Vitamin D supplement during the winter — or at any time throughout the year. Vitamin D deficiency can strike during any season, and some people are at a higher risk than others.
Your degree of risk for Vitamin D deficiency can be based on your:
- Age: People who are older in age are at a higher risk for Vitamin D deficiency because the skin doesn't produce Vitamin D as efficiently.
- Weight: People who are obese have a harder time absorbing Vitamin D into their bloodstream, increasing their risk for Vitamin D deficiency.
- Health History: Conditions such as celiac disease, kidney disease, liver disease, Crohn's disease or osteoporosis often have lower levels of Vitamin D.
- Medications: Some medications can impact how well your body is using and absorbing Vitamin D. Ask your provider about your risk for Vitamin D deficiency, if you are currently taking HIV/AIDS medication, cholesterol drugs like cholestyramine, antifungal drugs, or anti-seizure medications.
- Skin Tone: People with darker skin tones have a lower ability to utilize the sun's rays to produce Vitamin D — putting them at higher risk for Vitamin D deficiency.
Your Chester County Hospital primary care provider (PCP) can help you understand your risk for Vitamin D deficiency with an easy blood test (which can be ordered at your yearly visit to your PCP).
"This is one of the many reasons going to your annual wellness visit is so important," explains Dr. Suri. "Routine tests and screenings can help you catch health concerns before they become too concerning — like low Vitamin D levels. You can't address what you don't know about. We want to make sure you know all there is to know about your health."
Once you know your actual Vitamin D levels, your provider can help you determine what method of supplementation is the best for you and your health.
Maintain Your Vitamin D Levels All Year Long
With the temperature dropping and your Vitamin D levels dropping too, you may wonder what you can do. Paying attention to your Vitamin D levels isn't just something for the dreary winter months, but it's important to consider throughout the entire year — and your entire life.
By getting your daily dose of Vitamin D, you can protect your bone health as well as your overall health. And while there's no way to stop the colder months from coming, you do have multiple options to protect your Vitamin D levels during the winter.
While over-the-counter options can help boost your Vitamin D levels — they aren't the whole story. Talk to your primary care provider today or schedule your annual wellness visit by calling 610-431-5000.