Fight winter tiredness: Key ways to maintain vitamin D levels
How to get vitamin D in winter when there’s no sun (collage: RBC-Ukraine)
In winter, days get shorter, the sun hides behind clouds, and we bundle up in down jackets. This inevitably leads to a vitamin D deficiency.
Health experts share how to get this essential vitamin in winter.
Why winter sun isn’t enough
Even if you go for a walk on a sunny winter day, it might not be enough.
Angle of sunlight
In winter, the sun is too low, and the UVB rays needed for vitamin D synthesis are scattered by the atmosphere.
Clothing
Most of your skin is covered, leaving only your face exposed — not enough to produce your daily requirement.
Relying solely on walks in January or February won’t cut it. You need to take other steps.
Focus on the right foods
While food can’t fully replace sunlight, it’s a critical source of support.
Foods to include in your shopping basket:
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Fatty fish
Salmon, tuna, and mackerel are the top sources of vitamin D. -
Egg yolks
Don’t throw them away when making omelets; they’re a concentrated source of nutrients. -
Mushrooms
Interesting fact — some mushrooms produce vitamin D when exposed to UV light, just like humans. Look for packaging that notes this, or choose wild mushrooms (if you’re confident they’re safe).
Look for fortified products
Since it’s difficult to reach the recommended daily intake (600–800 IU) from regular foods alone, manufacturers often add vitamin D. Check labels on:
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Cow’s milk and plant-based alternatives (soy, almond milk)
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Orange juice
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Breakfast cereals and oatmeal
UVB lamps
Light therapy lamps are often used to fight seasonal depression. However, not all help the body produce vitamin D — only those emitting UVB rays are effective.
Doctors warn to be cautious: these lamps can increase skin cancer risk, so they should be used in moderation and only after consulting a doctor.
Should you take vitamin D supplements?
For most people in our region, supplements in winter are a necessity, not a luxury.
“The problem with vitamin D is it’s really hard to get it from our diet because there’s not a lot of foods that have vitamin D in it,” experts note.
The best approach is to do a blood test (25-OH vitamin D) to check your level and ask a doctor to recommend a dosage. Usually, vitamin D3 (cholecalciferol) is preferred, as it is better absorbed than D2.
Earlier, we revealed a simple remedy for long COVID.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
