Where to get vitamin D in winter? How to make up for vitamin D deficiency in winter?

Sunlight is essential for maintaining good health. Thanks to the sun, the body produces vitamin D, which is essential for maintaining good health and strengthening the immune system. In summer, when we are often outdoors, there is no shortage of the “sunshine vitamin”. But what to do in winter, especially on cloudy days, when we are at greater risk of getting sick? We deal with dermatologist Maria Vasilieva, where to take vitamin D in the snowy season.

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Why do you need vitamin D?

Maria: Vitamin D is the only vitamin that our body produces under the influence of sunlight. It helps regulate metabolism, maintain optimal cardiovascular, muscular, bone and nervous systems, reduces the risk of depression and sleep disorders. In addition, it is an essential component of supporting women’s reproductive health, including during pregnancy and lactation.

The daily requirement for vitamin D is 2.5-5 mcg. This value increases with the following factors:

lack of sunlight;
advanced age;
vegetarianism;
low-fat diet;
gastrointestinal diseases;
pregnancy and lactation;
period of intensive growth and development.

In these cases, it is necessary to additionally consume vitamin D.

How to make up for the lack of “sunshine vitamin” in winter?

Maria: Food sources of vitamin D are dairy products, fish oil, fish liver, caviar, egg yolk. But in food products, its content is insignificant, so in case of vitamin deficiency, replenishment in this way will still be insufficient.

Do not forget about dairy products – in addition to calcium, they contain vitamin D. Try to be outside more often to enjoy the rays of sunlight. Even in winter it is necessary, as the sun never stops having an effect on us. Take coffee breaks or lunch breaks outdoors during the work day.

Do not use sunscreen in winter, otherwise you will not get vitamin D. It is synthesized thanks to UVB rays, which cosmetics do not pass through.

If you have a serious vitamin D deficiency, doctors may recommend special supplements in the form of tablets or drops.

How can I determine if I have a vitamin deficiency?

Maria: To determine the level of vitamin D you should go to any laboratory, take a venous blood test for serum 25(OH)D content. Treatment for deficiency is prescribed by a physician and usually consists of prescribing vitamin D orally.

Self-administration of vitamin D without determining blood levels is dangerous to your health! Hypervitaminosis D can contribute to active stone formation in the gallbladder and kidneys. Always consult a specialist.