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How to Support Your Vitamin D Levels During the Winter
Alli · November 24, 2023
Last reviewed August 11, 2026
Winter is the season when colds and sniffles seem to increase.
However, cold weather itself doesn’t cause illness.
One key reason your body may feel weaker during the winter is a reduced exposure to sunlight and the vitamin D it provides.
The science: Bioavailability 101: why absorption is everything
Low levels of vitamin D have been linked to various health concerns, including a weakened immune system, body aches, and tiredness [1].
If this sounds familiar, you’re not alone.
A significant portion of Americans—up to 95%—may not get enough vitamin D, with many potentially experiencing vitamin D deficiency [2,3].
This is often due to less sunlight exposure during the colder months.
If you’re feeling off, you may be lacking vitamin D. But how can you support your vitamin D levels when the sun sets early?
Taking a vitamin D supplement is an effective way to support your daily vitamin D intake.
Research suggests that vitamin D supplementation can support immune function and overall health (more on that below).
Additionally, we’ll share a few tips to help you support your vitamin D levels during the winter months.
Why Vitamin D Dips in Winter
Your lifestyle might not change much when the weather cools.
You still go to work, hit the gym, and eat a balanced diet. So how can your vitamin D levels still be low?
Since vitamin D comes primarily from sunlight, it can be challenging to maintain adequate levels during the winter months.
In the winter, sunlight is less abundant, which can result in lower vitamin D levels even if you maintain healthy habits.
Here are a few reasons why vitamin D levels can be harder to maintain in the winter:
- Shorter days: In the summer, you can enjoy up to 18 hours of sunlight per day. In the winter, this can drop to as few as 6.5 hours per day.
- Less time outdoors: Cold weather can make it harder to spend time outside, which reduces sun exposure for days or weeks at a time.
- Weaker sunlight: Even when you do go outside, the sun is less effective at producing vitamin D in the winter. Due to the angle of the sun, your body produces 2-3 times less vitamin D from the same exposure [4].
- More clothing: Your skin needs direct sunlight to produce vitamin D. During the winter, you’re often bundled up, which prevents sunlight from reaching your skin.
Because of these factors, it can take up to two hours of sunlight exposure each day to meet your vitamin D needs in the winter.
In comparison, only about 10 minutes is needed in the summer.
If you’re not able to spend enough time outside in the winter, you may want to consider other ways to support your vitamin D levels during the colder months.
How To Get Support Vitamin D Levels in Winter
It’s not difficult to get enough vitamin D each day in the winter. But you have put in a little effort. Here’s how to do it.
Take a Vitamin D Supplement
Taking a vitamin D supplement is one of the easiest and most popular ways to help support your daily vitamin D needs during the colder months. It is also frequently recommended by healthcare professionals.
Studies have suggested that vitamin D supplementation may support the immune system and help maintain overall health during the winter months. Additionally, it may contribute to mood regulation, as low levels of vitamin D have been associated with changes in mood [7].
A daily vitamin D supplement could help support your well-being during the winter months.
However, not all vitamin D supplements are the same.
Vitamin D3 is considered one of the most effective forms of vitamin D for supplementation. It is absorbed more efficiently by the body compared to other forms and may help maintain adequate vitamin D levels.
The delivery method is also important. While some forms of vitamin D, such as capsules, must pass through the digestive system and may result in some nutrient loss, liposomal formulas like Manna Liposomal D3 + K2 are designed to support better absorption by protecting the nutrients and delivering them more effectively to the body.
Introduce More Vitamin D Into Your Diet
Changing your diet can be challenging, especially in the winter when comfort foods are more tempting.
However, there are some foods that can help support your vitamin D intake. Here are a few options:
- Fatty fish like sardines, mackerel, and salmon
- Egg yolks
- Spinach
- Soybeans
- Mushrooms
- Fortified milk and juices
- Fortified breakfast cereals
Vitamin D is not naturally abundant in many foods, and even the ones that contain it may not provide enough to meet your daily needs with just one serving. If you don’t regularly consume these foods, it may be beneficial to consider a vitamin D supplement or get some sun exposure to help maintain adequate levels.
Get a UV Lamp
If you’re unable to get sunlight, you might consider a UV lamp that mimics the sun’s rays. Your skin responds to UV radiation by producing vitamin D.
However, this method is generally recommended only for individuals who cannot obtain sufficient vitamin D through other means, as there are potential risks involved.
Just like natural sunlight, UV lamps can cause skin burns and increase the risk of skin damage if used improperly.
Some individuals, such as children or those with sensitive or very light skin, should avoid UV lamps. Others need to exercise caution. For example, falling asleep while under a UV lamp could lead to skin injury.
If you’re unable to get sun exposure and prefer not to adjust your diet, a UV lamp may be an option to consider. Otherwise, taking a vitamin D supplement is a safer alternative.
Shine on this Winter—Even Without the Sun
When the sun is less present in the winter months, it can be harder to maintain healthy vitamin D levels, which may impact your overall well-being. However, you can take steps to support your immune system during this time.
To help maintain optimal vitamin D levels, consider taking a daily vitamin D supplement, or ensure you’re getting 100% of the recommended daily value through a multivitamin.
Supporting your vitamin D levels can have more benefits than just supporting immune health. It may contribute to maintaining energy levels, supporting mood, and promoting strong bones and muscles.
Even if sunlight is scarce in the winter months, incorporating vitamin D into your routine can help you feel healthier and more energized year-round.
FAQ
The best ways to get vitamin D in the winter include taking a vitamin D supplement, incorporating vitamin D-rich foods into your diet (such as fatty fish, egg yolks, and fortified products), and using a UV lamp designed to simulate sunlight exposure. Among these, taking a vitamin D3 supplement is the most effective and convenient option.
Winter affects vitamin D levels because the days are shorter, the sun’s rays are weaker, and people spend more time indoors. Additionally, wearing more clothing in cold weather reduces skin exposure to sunlight, making it harder for the body to produce vitamin D.
Yes, vitamin D deficiency can lead to mood disorders such as depression and anxiety, as well as increased fatigue and low energy levels. Ensuring adequate vitamin D intake can help improve mood, boost energy, and alleviate the “winter blues.”
Foods that can help increase vitamin D intake include fatty fish like salmon and mackerel, egg yolks, spinach, soybeans, mushrooms, and fortified products like milk, juices, and breakfast cereals. Incorporating these foods into your diet can help boost your vitamin D levels.
- https://www.nm.org/healthbeat/healthy-tips/can-winter-make-you-sick
- https://lpi.oregonstate.edu/mic/micronutrient-inadequacies/overview
- https://www.uth.edu/news/story.htm?id=0520d178-ab7a-49af-858e-a7adeec0b30e
- https://www.epa.gov/sites/default/files/documents/uviguide.pdf
- https://www.mayoclinic.org/drugs-supplements-vitamin-d/art-20363792
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7281985/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9468237/
- https://academic.oup.com/jcem/article/96/3/E447/2597204
References
- NIH Office of Dietary Supplements — VitaminD — Why sunlight often isn't enough and how to maintain levels.
This article is for educational purposes only and is not medical advice. These statements have not been evaluated by the Food and Drug Administration. Manna products are not intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before starting any new supplement, especially if you are pregnant, nursing, taking medication, or managing a medical condition.
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