Why We Need Vitamin D

When we transition into the shorter days of winter, the majority of us will be lacking in one crucial nutrient that helps support our immune system and boost mood: Vitamin D, AKA the sunshine vitamin.  This is particularly true if you live at a latitude above 37 degrees north (which is roughly the upper ⅔ of the United States). Read on to discover the incredible benefits of vitamin D and how you can get more of it.

Before we dive into how to boost your vitamin D, a little background:

Your amazing body

Vitamin D creation is just one of the many examples of what an incredible machine your body is. It’s one of only two vitamins that your body can produce on its own (the other is B3, or niacin).  When sunlight hits your skin, the ultraviolet B (UVB) rays convert the cholesterol in your cells into vitamin D, which your body stores until it's needed to perform a variety of helpful functions. 

The many functions of vitamin D

You may remember from earlier this year that vitamin D is protective against COVID. Although researchers didn’t pin down exactly why that is, we do know that the vitamin is crucial for supporting the immune system in general. Studies have also shown that it’s protective against other diseases, including multiple sclerosis, heart disease, and the flu.  

In addition, vitamin D protects your heart, helps your body absorb calcium (which supports bone health), may boost weight loss, and has been found to alleviate anxiety and depression. This last bit may be particularly helpful as we move into the winter months, when roughly 10 million of us will suffer from Seasonal Affective Disorder (SAD) 

Boost your levels

If you live in an area that doesn’t get much (if any) sun during the fall and winter months, it’s worth investing in a UVB-producing sun lamp that you can use on a seasonal basis. Then, simply sit in front of the lamp for 30 minutes (ideally in the morning) to get your needed dose of rays. As an added bonus, sun lamps also help fight SAD as well as nonseasonal depression. (And they can even be beneficial for treating some sleep disorders.) 

Although there aren’t many truly excellent food sources of vitamin D, there are a handful of options you can enjoy to supplement your sunshine. The best choices are wild-caught salmon, wild mushrooms, and egg yolks. If canned fish are your jam, sardines, herring, and tuna are also high in vitamin D.

And of course, if you do see the sun poking out, head out for a walk and expose your face and arms for at least 10 minutes (more if you have darker skin). Not only will you increase your vitamin D, you’ll also enjoy the added benefits of movement and fresh air.