Embrace Winter: Tips to Boost Your Vitamin D Levels |

As October draws to a close, the crisp, cool air and shorter days are a reminder that we’re transitioning from the vibrant colours of autumn into the quiet embrace of winter. With the leaves still turning beautiful shades of red, orange, and yellow, it’s the perfect time to slow down and reconnect with nature. This season invites us to step outside, take in the beauty around us, and breathe in the fresh air before winter sets in.

However, with the days getting shorter, it’s easy to spend more time indoors, often at the expense of our well-being. Less daylight not only affects our mood but also disrupts our body’s circadian rhythm, impacting our hormonal balance and sleep quality. It also affects our body’s ability to produce enough Vitamin D. This “sunshine vitamin” is crucial for:

Strong Bones and Immune Support: Vitamin D helps your body absorb calcium, keeping your bones strong^[1] and supporting your immune system^[2] during the colder months.
Restoring hormonal balance & Preventing Breast Cancer: Vitamin D influences estrogen and progesterone levels that impact menstrual regularity, menopause, fertility, and pregnancy^[3]. Several studies have established a strong link between serum vitamin D deficiency and women with PCOS (polycystic ovary syndrome). Vitamin D deficiency influences insulin secretion and insulin resistance, which could induce PCOS^[4]. Research also shows that increasing Vitamin D levels can help prevent the growth and spread of breast cancer cells^[5][6].
Improving Sleep Quality & Reducing Inflammation: Studies have shown that low Vitamin D increases the risk of sleep disorders^[7], including insomnia and sleep apnea. Additionally, Vitamin D can help lower inflammatory markers in the body, improving overall health^[8].
Boosting Mood and Energy Levels: Vitamin D plays a key role in regulating serotonin, the hormone that helps lift your mood and ward off the winter blues^[9].

Finding Balance During This Seasonal Shift and Getting Enough Vitamin D

As autumn fades into winter, here are a few personal tips to keep your Vitamin D levels in check while enjoying these beautiful seasons.

Spend More Time Outdoors

Embrace the changing seasons by stepping outside every day. Studies suggest that being in nature can dramatically increase motivation to exercise. Enjoy a walk through the park, collect colourful leaves, or simply sip a hot drink on your balcony. Even in colder temperatures, these moments outdoors can boost your mood and give you a Vitamin D lift, as sunlight is our best natural source.

Focus on Vitamin D-Rich Foods

As the sun becomes less prominent, boost your intake through food. Although few foods are rich enough in Vitamin D to make a significant impact, some sources include fatty fish like wild salmon, herring, sardines, egg yolks, mushrooms, and Vitamin D fortified milk.

Consider Supplements

Vitamin D is mostly synthesised in the skin in the presence of sunlight. For many, getting enough Vitamin D from food and sunlight alone can be tricky, especially as we approach winter. To get enough Vitamin D from the sun, a daily sunlight exposure of 10 to 30 minutes is necessary to ensure sufficient vitamin D production. This is hard in the winter and for many of us, especially those living farther from the equator or with darker skin tones, find it difficult to get enough from sunlight alone. A daily supplement is necessary to fill the gap.

How much Vitamin D do you need? The recommended daily allowance is 15 mcg (600 IU) for teens and adults, increasing to 20 mcg (800 IU) for those over 70. However, the best way to determine your needs is to get your blood level checked. A total serum 25-hydroxyvitamin D level of at least 50 nmol/L (20 ng/mL) is considered “sufficient.” The optimal range goes up to 87.5 nmol/L (35 ng/mL), but it’s important not to exceed 97,5 nmol/L (39 ng/mL)^[10].
What to look for in a Vitamin D supplement? There are two forms D2 (ergocalciferol) and D3 (cholecalciferol) and both of them are important for biological functions^[11]. However, most evidence indicates that vitamin D3 increases serum 25(OH)D levels to a greater extent and maintains these higher levels longer than vitamin D2, even though both forms are well absorbed in the gut^[10]. Ideally, your supplement should contain pure, bioavailable D3 and be combined with vitamins K2, including both MK4 and MK7.

Reflect, Recharge, and Reset

Autumn and winter are nature’s way of encouraging us to reflect, recharge, and slow down. Embrace these seasons by taking time for yourself, spending a little more time in nature, and nourishing your body in the ways it needs. Staying mindful of your Vitamin D levels now will help you stay healthy and energised throughout the colder months, ensuring you can make the most of these seasons.