As the days start to get shorter, our vitamin D levels naturally drop. 

Don't panic! There are a few ways you can help your body out despite the lack of sunshine.

Vitamin D is an essential substance mainly produced by our bodies through exposure to sunlight. However, as the sun starts to rise and set earlier and earlier, it becomes harder to get the necessary amount. 

How can we compensate for this and why is it so important that we do?

Why is vitamin D important?

Vitamin D plays a crucial role in maintaining our overall health. it allows the body to absorb calcium and phosphorus, two nutrients that are essential for healthy bones, teeth, and muscles. Without enough vitamin D, bone growth can be impaired, leading to problems like osteoporosis or fractures. It is also essential for the proper functioning of the immune system, helping to fight infections and prevent diseases.

In addition to its physical benefits, vitamin D has a direct impact on our mental well-being. Several studies show that adequate levels of this vitamin can help reduce symptoms of depression and improve energy. A deficiency can lead to fatigue, low energy, and even a tendency to be moody, especially in the winter when natural light is scarce.

How do we compensate for a vitamin D deficiency?

Sunlight, especially between 11 a.m. and 3 p.m., is our bodies main source of vitamin D. However, from October onwards, sunshine levels drop, so our skin is less exposed to the UVB rays needed to produce it, leading to a natural decline in our reserves.

Get as much sun exposure as possible

Even in the fall or winter, it's beneficial to spend time outdoors—even if it's not particularly warm. Regular sun exposure, even for short periods, helps maintain vitamin D levels. Take advantage of sunny days, go outside for a walk, or do outdoor activities to capture as much natural light as possible.

Consume food rich in vitamin D

When sun exposure is no longer enough, diet becomes key. Some foods are naturally rich in vitamin D, like wild salmon, sardines and mackerel; eggs, and mushrooms.

Take vitamin D supplements

It may be difficult or stressful to think about getting enough vitamin D through diet and sun exposure alone. That's where supplements come in. They help maintain adequate vitamin D levels throughout the year. It's recommended that you consult a healthcare professional to determine the right dose for you.

Light therapy

Some indoor lamps can stimulate the production of vitamin D in the skin. They work by reproducing the sun's rays and provide the epidermis with the dose it needs. Throughout the winter and fall, try placing yourself in front of light therapy lamps for several minutes to a few hours each day and see how you feel.

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