How To Get Vitamin D In Winters?

Written By Abeer Fatima
Medically Reviewed By Dr. Adnan Maqsood


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Did you know that around 35% of adults in the United States suffer from vitamin D deficiency? This crucial nutrient plays a vital role in supporting our bone health and immune system, contributing significantly to our overall well-being.

However, during the winter months, especially in the northern areas of the US, there is a noticeable decline in vitamin D due to decreased sunlight intensity.

Some other factors that contribute to a decline in vitamin D include spending more time indoors, wearing thick layers of clothing, having certain medical conditions, etc.

In this blog, you’ll unravel every possible way to obtain vitamin D in the winter.

How Much Vitamin D Do You Need in Winter?

According to healthcare experts, almost 20 ng/ml of vitamin D is required for optimum bone health, a healthy immune system, and the prevention of various health issues.

The need for vitamin D increases in the winter because people tend to remain indoors and wear thick layers of cloth outside.

And due to reduced exposure to sunlight, it’s challenging to fulfill your daily vitamin D requirements. Therefore, you need to know all possible ways to prevent vitamin D deficiency.

What Will Happen If You Have Vitamin Deficiency?

Vitamin D deficiency can weaken your bones and increase the risk of chronic diseases such as osteoporosis, arthritis, and auto-immune disorders.

As soon as you notice a decline in vitamin D, your body starts giving some red flags, such as fatigue, muscle weakness, bone pain, and an increased susceptibility to infections.

Additionally, individuals with vitamin D deficiency may experience mood swings and impaired wound healing.

4 Ways to Increase Your Vitamin D in the Winter

You can prevent vitamin D decline by taking some proactive steps and keeping your body healthy even during the winter. So, let’s explore some ways to increase vitamin D in your body during the chilly season.

1. Eat Food That Is Rich in Vitamin D

Consuming foods that are high in vitamin D is an excellent way to boost your vitamin D levels. Fatty fish like salmon, mackerel, and sardines are among the best dietary sources of vitamin D.

Nutrient-dense options like beef liver, when included in stews or casseroles, contribute not only vitamin D but also other essential nutrients.

Moreover, cheese, like Swiss and cheddar, can be added to salads, sandwiches, or snacks for a flavorful boost of vitamin D.

Including these vitamin D-rich foods in your diet not only enhances the taste of your meals but also supports overall health.

If you seek personalized nutritional advice and maintain a well-balanced diet, your vitamin D levels will stay normal

2. Take Fruits to Obtain Vitamin D

While fruits are generally not the primary source of vitamin D, some varieties of fruits can contribute modest amounts of the essential nutrients to your diet. Oranges, for instance, are not only rich in vitamin C but also provide a moderate level of vitamin D.

According to experts, bananas are another excellent fruit with noteworthy vitamin D levels, making them a nutritious choice to incorporate into your daily meals.

Although fruits alone may not fulfill all your vitamin D needs, they can still be a delicious and healthy part of a well-rounded diet that supports overall nutritional intake. So, try to incorporate fruits into your daily routine.

3. Include Mushrooms In the Diet

Certain mushrooms have high levels of vitamin D and adding them to your meals, whether in stir-fries, salads, or grilled dishes, provides a natural boost of vitamin D.

Certain wild mushrooms, like morels, excel as rich sources of vitamin D2 due to their exposure to UV light in their natural environment. According to a study, consuming a cup of these mushrooms provides a substantial 136 IU of vitamin D.

Incorporating mushrooms into your diet adds a nutritional punch and offers a versatile option for both vegetarians and non-vegetarians alike.

4. You Can Use Vitamin D Supplements

Another way to increase vitamin D levels in your body is to take vitamin D supplements when advised by doctors.

Vitamin D supplements play an important role in the management of severe vitamin D deficiency in adults, a condition that can give rise to multiple complications.

Consult with a healthcare professional to determine the appropriate dosage for your individual needs. These supplements not only alleviate the existing symptoms but also restore and maintain optimal bone health.

What Are Some Other Ways To Get Vitamin D?

Another way to boost your vitamin D levels in winter is to participate in outdoor activities rather than diet and supplements. Walking, exercising, and spending time outdoors during peak sunlight allow your skin to synthesize vitamin D naturally.

A quick heads up! Just be sure to take safety measures like using sunscreen and being mindful of the duration of exposure to prevent any adverse effects.


To sum up, preventing vitamin D deficiency in winter is essential for keeping yourself healthy and fit. Incorporating vitamin D-rich foods, taking necessary supplements, and maximizing sun exposure during outdoor activities are key strategies to ensure optimal vitamin D levels.

By taking proactive steps, you can support your bone health, immune system, and overall vitality during the colder months.

Also, you can also seek personalised guidance from a healthcare professional to counter vitamin D deficiency.

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