So what is Vitamin D and how do we get it... especially when it comes to the winter.
Vitamin D comes in the form of a fat soluble mineral that is needed to promote healthier bone growth. It does this by regulating the levels of calcium and phosphate in the body. We can get much of our daily dose without any issues, thanks to the sun.
This works by the ultraviolet rays from the sun hitting the skin, and activating a protein which works to boost the production of vitamin D. However during the winter months, when there is sometimes a lack of sunlight, it can be difficult getting enough exposure to the ultraviolet rays needed to produce the vitamin. Despite this, thesun is not just the only source of vitamin D and there are other ways in which you get this all-important nutrient into your body.
Vitamin D Supplements
Vitamin D comes in two forms: Vitamin D2 (found in plants or fungi) and Vitamin D3 (found in animals). Both vitamin D2 and D3 help boost the immune system, alleviate fatigue and muscle pain, and can lessen depression.
Vitamin D3 is normally the only supplement that experts typically recommend users to take, as studies show that vitamin D3 is more effective than vitamin D2 at raising blood levels of calcifediol (calcifediol is the main circulating form of vitamin D).
Vitamin D Rich Food
Another way to help increase your vitamin D intake during the winter months is to consume foods that will promote its production. There are plenty of foods that can provide vitamin D, such as fatty fishes and seafood (which can provide roughly up to 386 IU of vitamin D per serving). Mushrooms are also a rich source of vitamin D, as they contain vitamin D2.
UV Lights
A good home-based substitute for providing vitamin D in the winter months can be UV-light lamps. These can be used whenever and wherever because they produce UV radiation that similar to the ones produced by the sun.
However this also means that they come with the same dangers that overexposure to the sun brings with it. Overexposure to the sun's radiation for a long time can result in your skin burning. It is suggested that the average usage of a UV-light should be no more than 12 -15 minutes.
Summary
With most of the sun's ultraviolet rays being blocked out by the winter weather conditions, it is important to try and find alternate sources to keep yourself healthy. We hope that the tips above help you in getting more vitamin D into your body!