Posted by Dr Michelle Wright
It’s time for your weekly check-in with the doctor here on WRS. Dr Michelle Wright with you as usual, this time tackling a topic that affects many of us in the colder months: vitamin D.
What are the benefits of vitamin D and how do you get it?
Often called the ‘sunshine vitamin,’ vitamin D helps with calcium absorption, which keeps our teeth, bones and muscles strong. It also supports our immune function, protects against some cancers and has been linked to better mood.
But here’s the catch – vitamin D mainly comes from sunlight. When our skin is exposed to UVB rays, it produces vitamin D naturally. However, in winter, especially if you live in higher latitudes, those rays are weaker, the days are shorter, and we’re all bundled up. So, it’s a lot harder to get enough vitamin D from the sun alone.
What are other sources of vitamin D?
Since the sun isn’t always an option, food can be a helpful source. Around 10% of vitamin D comes from our diet. Foods rich in vitamin D include oily fish like salmon, mackerel, and sardines.
Red meat, liver, certain mushrooms, egg yolks and fortified foods, like some milks, spreads, and breakfast cereals, are also good sources.
That said, while diet helps, it’s often hard to get enough vitamin D from food alone, which brings me to the next solution: supplements.
Vitamin D supplements can really make a difference in winter, and I certainly take them. Vitamin D3 is the type that’s closest to what our body makes naturally and is usually recommended over D2 for absorption.
But as with any supplement, dosage matters. It’s always a good idea to check in with a healthcare provider to find the right amount for you, especially since some people might need more than others. If you’re concerned, a blood test can measure your levels and help you decide on the best approach.
And then, thinking about lifestyle, even in winter, if you get a chance to be outside, take it! A midday walk when the sun is brightest – even if it’s just for 10-15 minutes – can help.
Lastly, be sure to include magnesium-rich foods in your diet, like leafy greens, nuts, and whole grains, as magnesium helps to activate vitamin D in the body.
What are the four top tips to boost vitamin D?
So, in summary, to boost your vitamin D levels this winter:
- Incorporate vitamin D-rich foods – think oily fish and egg yolks in particular.
- Add magnesium – as this helps your body use vitamin D effectively.
- Get outside when you can – midday is best for sun exposure.
- And consider a vitamin D supplement – especially if your sun exposure is limited.
That’s it for this episode. Catch the podcast at Health Matters.
