{"id":12100,"date":"2024-11-06T01:42:58","date_gmt":"2024-11-05T18:42:58","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=12100"},"modified":"2024-11-06T01:42:58","modified_gmt":"2024-11-05T18:42:58","slug":"3-ways-to-get-vitamin-d-in-the-winter-and-why-you-need-it","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=12100","title":{"rendered":"3 Ways to Get Vitamin D in the Winter \u2014 and Why You Need It"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div itemprop=\"articleBody\">\n<p>As frigid temperatures set in, you\u2019re probably ready to break out your floor-length parka and fluffy scarves to keep warm \u2014 or ready to just stay inside and avoid the winter weather altogether.<\/p>\n<p>But bundling up in layers and spending less time outdoors can limit your exposure to the sun, leading to lower levels of <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/benefits-vitamin-d\" target=\"_blank\" rel=\"noopener\">vitamin D<\/a>, which is produced when your skin absorbs UV rays from the sun.<\/p>\n<p>Around 40 percent of the US has a <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9573946\/\" target=\"_blank\" rel=\"noopener noreferrer\">vitamin D deficiency<\/a>, and it\u2019s especially prevalent in northern regions, where the winter months are the most brutal.<\/p>\n<p>So, here\u2019s how to make sure you\u2019re getting enough vitamin D this winter.<\/p>\n<h2>Why Is Vitamin D Important?<\/h2>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-179576\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/11\/04104447\/vitamin-d-in-winter-600-important.jpg\" alt=\"man hiking in snow | Vitamin D in Winter\" width=\"600\" height=\"400\"\/><\/p>\n<p>Vitamin D helps the body absorb calcium, which is necessary for bone health. Vitamin D is also vital for <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminD-Consumer\/\" target=\"_blank\" rel=\"noopener noreferrer\">nerve function and maintaining a healthy immune system<\/a>.<\/p>\n<p>So how can you tell if you\u2019re getting enough vitamin D? Unfortunately, many people don\u2019t experience noticeable symptoms, which can make it hard to recognize.<\/p>\n<p>\u201cYou probably won\u2019t feel it if you\u2019re low in vitamin D,\u201d says Andrea N. Giancoli, MPH, RD. \u201cThe best thing to do is have your blood checked regularly to see if you\u2019re in the healthy range.\u201d<\/p>\n<p>That\u2019s important, because vitamin D deficiency can negatively impact your health; it\u2019s been linked to <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/seasonal-affective-disorder-causes-treatments\" target=\"_blank\" rel=\"noopener\">seasonal affective disorder (SAD)<\/a>, and research suggests it may also be associated with chronic illnesses, including <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5440113\/\" target=\"_blank\" rel=\"noopener noreferrer\">cardiovascular disease<\/a>.<\/p>\n<p>And <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/28207791\" target=\"_blank\" rel=\"noopener noreferrer\">vitamin D deficiency has been linked to increased mortality<\/a> \u2014 though researchers are still working to establish a causal relationship between the two.<\/p>\n<p>Extremely low levels of vitamin D can affect bone density as well. \u201cVitamin D helps the body absorb calcium, and works together with calcium to keep our bones strong and healthy,\u201d says Rachel Daniels, MS, RD, registered dietitian at <a href=\"https:\/\/virtualhealthpartners.com\/clients\/\">Virtual Health Partners<\/a>. \u201cSevere vitamin D deficiency can lead to soft bones and reduced bone density. This can increase your risk for pain, weakness, and injuries.\u201d<\/p>\n<h2>How Do We Get Vitamin D?<\/h2>\n<p>There are three ways to get vitamin D: the sun, food, and supplements.<\/p>\n<h3>1. Sunlight<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-179575\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/11\/04104440\/vitamin-d-in-winter-600-sunlight.jpg\" alt=\"man looking out on lake sunshine | Vitamin D in Winter\" width=\"600\" height=\"418\"\/><\/p>\n<p>Sun exposure is the easiest way to get vitamin D, but how much time in the sun do you need in order to <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3897598\/\" target=\"_blank\" rel=\"noopener noreferrer\">synthesize enough vitamin D<\/a>? The ideal range can be anywhere from five to 30 minutes, depending on a number of factors:<\/p>\n<ul>\n<li>Time of day (midday sun is strongest)<\/li>\n<li>Season<\/li>\n<li>Location<\/li>\n<li>Altitude<\/li>\n<li>Age<\/li>\n<li>The pigmentation of your skin (darker skin needs more time in the sun to produce adequate vitamin D)<\/li>\n<\/ul>\n<p>There\u2019s one catch: <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/best-organic-sunscreen\" target=\"_blank\" rel=\"noopener\">Sunscreen<\/a> blocks the absorption of UV rays, which can affect vitamin D production.<\/p>\n<p>\u201cUVB rays need to hit your skin in order for you to synthesize vitamin D,\u201d Giancoli says. \u201cIf you\u2019re constantly wearing sunscreen, you\u2019re blocking the absorption of UVB rays \u2014 and, therefore, the potential for vitamin D synthesis.\u201d<\/p>\n<p>Of course, you know how important it is to wear sunscreen every day \u2014 even in the winter \u2014 because exposure to the sun\u2019s UV rays raises your risk for skin cancer. So how do you strike a balance between getting enough sun to synthesize vitamin D, without damaging your skin?<\/p>\n<p>\u201cYou want to get enough sun to synthesize vitamin D, but not so much that you\u2019re raising your risk of sunburn or skin cancer,\u201d Giancoli says. Her rule of thumb: Make sure you apply sunscreen <em data-redactor-tag=\"em\">before<\/em> you notice any change in your skin color, whether it\u2019s a tan or a burn.<\/p>\n<h3>2. Food<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-179574\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/11\/04104432\/vitamin-d-in-winter-600-foods.jpg\" alt=\"cooked salmon | Vitamin D in Winter\" width=\"600\" height=\"400\"\/><\/p>\n<p>Though sun exposure is the best and most efficient way for your body to get vitamin D, you can also get vitamin D from <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/foods-high-in-vitamin-d\" target=\"_blank\" rel=\"noopener\">certain foods<\/a>. The following foods are considered excellent sources:<\/p>\n<p>Vitamin D doesn\u2019t occur naturally in many foods, which is why you may have noticed that milk, yogurt, orange juice, and cereals are often fortified with it.<\/p>\n<h3>3. Supplements<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-179573\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/11\/04104424\/vitamin-d-in-winter-600-supplements.jpg\" alt=\"fish oil supplements | Vitamin D in Winter\" width=\"601\" height=\"398\"\/><\/p>\n<p>While a <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/balanced-meal\" target=\"_blank\" rel=\"noopener\">balanced diet<\/a> can help you add more vitamin D to your diet, Daniels says, \u201cyou may not reach the Recommended Dietary Allowance of 600 international units (IU) per day this time of year without supplementation.\u201d<\/p>\n<p>If you\u2019re not getting a lot of sunlight this time of year, you may want to consider taking vitamin D supplements \u2014 but talk to a doctor before you do.<\/p>\n<p>\u201cMore is not always better when it comes to supplementation,\u201d Daniels says. Your doctor can check your current vitamin D status with a blood test and recommend the appropriate supplement and dosage.<\/p>\n<h2>Can Light Therapy Increase Vitamin D Levels?<\/h2>\n<p>Light therapy is a common treatment for seasonal affective disorder. However, most <a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/seasonal-affective-disorder\/in-depth\/seasonal-affective-disorder-treatment\/art-20048298\" target=\"_blank\" rel=\"noopener noreferrer\">light therapy boxes<\/a> (sometimes called \u201chappy lights\u201d) are designed to help you limit UV exposure in order to prevent skin damage \u2014 and that means they won\u2019t increase vitamin D levels. However, one study found that the <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2846322\/\" target=\"_blank\" rel=\"noopener noreferrer\">UV rays from an artificial sun lamp<\/a> \u2014 like the type used in tanning beds \u2014 could help improve vitamin D status.<\/p>\n<p>Still, the best and most efficient way to increase your vitamin D levels is through exposure to natural sunlight. So while fortified foods, fatty fish, and artificial sun lamps may help, your best bet is to brave the cold for a few minutes each day and soak up some rays. And on those dreary days when the sun is nowhere to be seen, look into taking a supplement.<\/p>\n<\/p><\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/vitamin-d-in-winter\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>As frigid temperatures set in, you\u2019re probably ready to break out your floor-length parka and fluffy scarves to keep warm \u2014 or ready to just stay inside and avoid the winter weather altogether. But bundling up in layers and spending less time outdoors can limit your exposure to the sun, leading to lower levels of &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-12100","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/12100","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=12100"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/12100\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=12100"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=12100"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=12100"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}