When the holidays come around, darker days come around too. This time of year brings joy and cheer with celebrations and usually consists of spending time with loved ones. But if you live in an area when the sun progressively sets earlier and earlier, you might end up missing out on your daily dose of vitamin D!
Vitamin D can be made if someone is exposed to the sun, but the shorter days make it more difficult for this to occur. We need vitamin D for keeping our bones and teeth strong. Vitamins D plays a role in maintaining immune function and regulating inflammation. This is especially important during cold and flu season which coincidentally coincides those shorter days of winter.
Even though this fat soluble vitamin is best utilized when produced naturally, there are ways to get your vitamin D in through foods like salmon, tuna, cheese, mushrooms, fortified milk and some fortified cereals contain vitamin D.
There are some individuals who need to be a bit more conscious of their vitamin D intake during this time of year. Those who are breastfeeding need to be more aware of vitamin D as the American Academy of Pediatrics recommends that babies who are breastfed receive 400 IU of an oral vitamin D supplement.
In addition, as our bodies age our ability to make vitamin D decreases and older adults might spend less time outdoors. Older adults may benefit from a vitamin D supplement but should always talk to their doctor or a registered dietitian before consuming a vitamin D supplement.
People who have certain conditions that affect the body’s ability to absorb fat should be more conscious of vitamin D supplementation and intake. On average, adults should be consuming about 600 IU of vitamin D per day.
Even though it might be chilly outside, you can still get your dose of vitamin D from the sun.
Here are some tips to get vitamin D from the sun:
- The time of day matters: Try to get outside when the sun is at the highest point this occurs at noon time.
- Showing off your skin: Having the back of your neck exposed allows the body to produce more vitamin D than exposing the hands or face!
Not only can stepping outside to take a walk to get in your daily dose of vitamin D benefit your bones, it can boost your mood. Studies have shown that soaking up the sun can increase the hormone serotonin which is associated with a better mood and overall calmness and focus. So this winter bundle up and go on a walk not only for your bones, but for your mental health too!
Written by Alyssa Smolen, MS, Dietetic Student
