Why You Should be Increasing Your Vitamin D Dosage in Winter

Vitamin D deficiency can manifest in various symptoms that often go unnoticed but can significantly impact overall health. Some of the common signs of deficiency include fatigue, bone pain, muscle weakness, and mood changes such as depression. Additionally, low vitamin D levels can impair the immune system, making you more susceptible to infections like colds and flu, which is particularly concerning during the winter months. For some, deficiency may also contribute to hair loss, infertility and slower wound healing, as vitamin D plays a role in cell growth and repair.

During winter, supplementation becomes crucial because the primary source of vitamin D is sunlight. The skin synthesises vitamin D when exposed to UVB rays from the sun. However, in the winter months, especially in the UK where there is less sunlight, it's challenging to get enough exposure to produce adequate levels of vitamin D naturally. The reduced sunlight, coupled with spending more time indoors, means that many people experience a drop in their vitamin D levels, putting them at risk for deficiency. Although some foods are touted for their vitamin D content like salmon and mushrooms, the levels are not sufficient enough to forgo supplementing.

Seasonal deficiency is particularly concerning because vitamin D is essential for calcium absorption, which is critical for maintaining bone health. Without enough vitamin D, bones can become thin, brittle, or misshapen, leading to conditions such as osteomalacia in adults and rickets in children. Moreover, vitamin D plays a vital role in modulating the immune system. With a deficiency, the body may not effectively fight off infections, making it easier to catch colds or the flu.

Supplementing with vitamin D during the winter is the best way to maintain adequate levels in the body. Its best to test and not guess your dosage and now is the best time to do so (Sept/Oct). Vitamin D3 (cholecalciferol) is more effective at raising and maintaining vitamin D levels in the blood versus other forms. It's best to take your vitamin D with a meal that contains fat, as it is a fat-soluble vitamin and is better absorbed with dietary fats. Think eggs and avocado for breakfast with you vitamin D supplement.