How to Increase Vitamin D Absorption This Winter

Winter can make it challenging to get enough vitamin D due to shorter days and limited sunlight exposure. As a Naturopathic Doctor, I often see patients struggling with vitamin D deficiency during this time of year. Known as the “sunshine vitamin,” vitamin D is essential for bone health, immune function, and mood balance. Here’s how you can naturally boost your vitamin D levels and decide whether supplementation is right for you.

Why is Vitamin D Important?

Vitamin D is crucial for:

• Strengthening bones by aiding calcium absorption
• Supporting immune system function to help fight off seasonal illnesses
• Regulating mood and reducing the risk of Seasonal Affective Disorder (SAD)
• Protecting against diseases: Research suggests vitamin D may lower the risk of certain conditions, including:
  – Heart disease
  – Type 2 diabetes
  – Autoimmune diseases like multiple sclerosis
  – Certain cancers, such as colon and breast cancer

Maintaining optimal vitamin D levels is essential not only for daily wellness but also for long-term disease prevention.

How to Naturally Boost Vitamin D Absorption This Winter

As a naturopathic doctor, I recommend these strategies to my patients:

1. Get Outside on Sunny Days
   Even in winter, try to get outside during midday when the sun is strongest. Expose your hands and face for 10-30 minutes a few times a week, depending on your skin tone and sensitivity to sunlight.
   
   
2. Eat Vitamin D-Rich Foods
   Incorporate these foods into your diet for a natural vitamin D boost:
   – Fatty fish like salmon, mackerel, and sardines
   – Egg yolks
   – Fortified foods such as plant-based milk, cow’s milk, orange juice, and cereals
   – Mushrooms exposed to sunlight (look for UV-treated options in grocery stores)
   
   
3. Add Magnesium-Rich Foods
   Magnesium is a vital nutrient that activates vitamin D so your body can use it effectively. Include magnesium-rich foods such as:
   – Leafy greens (spinach, Swiss chard)
   – Nuts and seeds (almonds, cashews, pumpkin seeds)
   – Whole grains (quinoa, brown rice)
   – Avocado and bananas
   
   
4. Pair Vitamin D with Healthy Fats
   Because vitamin D is fat-soluble, it absorbs better when consumed with fats. Add olive oil to roasted vegetables, eat avocado toast, or snack on nuts to enhance absorption.
   
   
5. Support Gut Health for Better Absorption
   A healthy digestive system supports nutrient absorption, including vitamin D. Add probiotic-rich foods like yogurt, kimchi, or sauerkraut to your meals, and ensure you’re eating fiber-rich fruits and vegetables.

When to Consider Vitamin D Supplementation

During winter, supplementation is often necessary to maintain healthy levels. You may need a supplement if:

• You have darker skin, as melanin reduces vitamin D production
• You spend most of your time indoors
• You wear sunscreen or heavy layers that block UV rays
• You have a health condition that affects vitamin D metabolism, like obesity or autoimmune conditions

How to Choose the Right Vitamin D Supplement

As a Naturopathic Doctor, here’s what I recommend when choosing a supplement:

Type of Vitamin D: Go for vitamin D3 (cholecalciferol), which is more effective than D2.

Form: Choose an oil-based softgel or liquid, as vitamin D is fat-soluble and absorbs better in this form.

Dosage: Consult a healthcare provider for a personalized dosage based on your blood levels, as excessive intake can lead to toxicity.

 

References:
https://pubmed.ncbi.nlm.nih.gov/23377209/
https://pubmed.ncbi.nlm.nih.gov/20164683/
https://pubmed.ncbi.nlm.nih.gov/20164683/
https://pubmed.ncbi.nlm.nih.gov/24119980/
https://pubmed.ncbi.nlm.nih.gov/31405892/
https://pubmed.ncbi.nlm.nih.gov/37111028/