Boosting your vitamin D levels is an essential task to recover from winter blues, medical experts say. It is critical to have healthy levels of vitamin D to maintain bone health, support your immune system and promote cell growth, per Benenden Health.
However, during long and dark winters, it is common for people to suffer from the effects of vitamin D deficiency without even realising.
“As we come into spring, many of us are low in vitamin D as it’s quite difficult to get enough from our diet alone,” Dr Sarah Brewer explains to Benenden Health.
Data released by the Department of Health and Social Care in 2022 found that around one in six adults – approximately nine million people – in the UK could be living with a vitamin D deficiency, putting them at greater risk for bone and muscle issues due to a subsequent calcium deficiency, as previously reported by the Daily Express.
Dieticians shared a list of the top five supplements to take this spring, including vitamin D, as well as shared five warning signs of vitamin deficiency. However, doctors warn to follow the dosage instructions because overdosing can be fatal.
READ MORE: ‘I’m a doctor – here are six signs you’re vitamin D deficient’
What causes vitamin D deficiency and how can I boost my levels?
What are symptoms of vitamin D?
While low vitamin D levels may not be the only cause, these symptoms could be contributing to and exacerbating the following issues.
- Chronic fatigue
- Insomnia and sleep issues
- Bone and muscle aches and pains
- Feelings of depression or sadness
- Hair loss
- Loss of appetite
- Increased susceptibility to colds and the flu
- Paler skin
What causes low vitamin D?
The most common and obvious cause is the lack of exposure to sunlight during the winter, however, poor diet and general health can also cause vitamin D deficiency.
How much vitamin D do I need?
According to the NHS, everyone needs at least 10 micrograms (mcg) – or 400 International Units (IU) – of vitamin D every day. You can read their guidelines here.
Practically, this means getting in roughly 30 minutes of sunlight at least three to four times per week, per Benenden Health, adding that sunscreen should always be applied doing so.
Alternatively, it can be achieved through diet, albeit more difficult to do so, with foods such oily fish like salmon and sardines, eggs and mushrooms are rich in vitamin D.
If you adhere to dietary restrictions such as veganism, it is advised you take a high-quality vitamin D supplement, however, it has to be supplemented in other ways to be effective, which will be touched on below.
How can I increase my vitamin D levels?
Spend more time outdoors
Whether walking, running or biking, it is recommended to get at least 30 minutes of sunshine daily to increase your vitamin D levels.
This, in particular, will help to alleviate symptoms of seasonal depression.
Eat vitamin D-rich foods
Trying out new recipes incorporating vitamin D rich foods is a great way to boost your levels via diet.
You can try an air fryer glazed salmon or baked salmon, both of which can be served over leafy salad greens or rice.
You can also incorporate eggs into your diet, whether making it poached, scrambled or boiled, which can be served over toast or added to salads.
Take vitamin D supplements
If taking a vitamin D supplement, it is critical to eat dark, leafy green vegetables such as kale and spinach that are rich in vitamin K because it plays an essential role in the absorption and protection of vitamin D in the body.