Running Low On Sunshine Vitamin? Here's How You Can Prevent Vitamin D Deficiency During Winter Season

Vitamin D, often referred to as the "sunshine vitamin," plays a crucial role in maintaining optimal health. However, during the winter season, when sunlight exposure decreases significantly, many people in India and worldwide face a risk of deficiency. Unpredictable weather patterns, shorter days, and indoor lifestyles further contribute to this problem. Vitamin D deficiency can impact the body in numerous ways, from weakened bones to compromised immunity.

Vitamin D, commonly known as the "sunshine vitamin," is essential for maintaining optimal health. Nonetheless, in the winter months, as sunlight exposure drops considerably, many people in India and across the globe are at risk of deficiency. Erratic weather trends, diminishing daylight, and a preference for indoor activities also exacerbate this issue.

A vitamin D deficiency can affect the body in various ways, ranging from weakened bones to compromised immunity. Addressing this Vitamin D deficiency is essential for sustaining good health and overall well-being.

How vitamin D functions in the body

Vitamin D is a fat-soluble vitamin mainly generated in the skin when exposed to ultraviolet B (UVB) rays from sunlight. After absorption, it is transformed in the liver and kidneys into its active form, calcitriol. This active form controls calcium and phosphorus levels, which are crucial for the health of bones, teeth, and muscle function. 

Benefits of vitamin D

The World Health Organisation (WHO) emphasises that even a minor deficiency can lead to a series of negative impacts on overall health, thus it is essential to ensure adequate levels year-round.

1. Bone health

It aids in calcium absorption, reducing the risk of osteoporosis and fractures.

2. Immune support

It strengthens the immune system, helping the body fight infections and chronic diseases.

3. Mood regulation

It has been linked to improved mental health and a reduction in seasonal affective disorder (SAD).

4. Heart health

Studies suggest that adequate vitamin D levels support cardiovascular health.

Risks of vitamin D deficiency

1. Weakened bones and fractures

Low vitamin D levels impair calcium absorption, leading to brittle bones and an increased risk of fractures, especially in older adults.

2. Rickets in children

A severe Vitamin D deficiency can cause rickets in children, a condition marked by soft and deformed bones.

3. Compromised immunity

Vitamin D deficiency is linked to a weakened immune system which makes individuals more susceptible to colds, flu, and infections.

4. Muscle weakness

Low levels can lead to muscle weakness and pain, affecting mobility and quality of life.

5. Mood disorders

Deficiency is associated with depression, anxiety, and seasonal affective disorder (SAD), particularly in winter months.

6. Heart disease

Research indicates a connection between low vitamin D levels and increased risk of heart diseases such as hypertension and heart failure.

7. Type 2 diabetes risk

Deficiency may impair insulin secretion and glucose metabolism, potentially increasing the risk of type 2 diabetes.

8. Cognitive decline

Studies suggest a link between low vitamin D levels and an increased risk of cognitive decline or dementia in older adults.

How to prevent vitamin D deficiency during winter season

1. Seek sunlight exposure

Spend 10–30 minutes in direct sunlight daily, focusing on exposing larger areas of skin like the face, arms, and legs.

2. Consume fortified foods

Include vitamin D-fortified foods like milk, orange juice, and cereals in your diet to boost intake.

3. Eat fatty fish and seafood

Salmon, mackerel, and sardines are rich natural sources of vitamin D and can be incorporated into meals.

4. Take vitamin D supplements

Health experts recommend taking vitamin D supplements under medical guidance, especially during winter.

5. Include egg yolks and mushrooms

Egg yolks and mushrooms exposed to sunlight are good dietary sources of vitamin D for vegetarians.

6. Utilise UV lamps or light therapy

UV lamps can mimic sunlight and are effective for individuals who cannot spend time outdoors.

7. Monitor vitamin D levels

Regular blood tests can help track vitamin D levels and address deficiencies promptly.

8. Exercise outdoors

Combine exercise with sunlight exposure to enhance overall health while improving vitamin D levels naturally.

Vitamin D is essential for maintaining good health, particularly in winter when sunlight is limited. A lack Vitamin D can cause major health problems, but preventive measures like getting sunlight, maintaining a balanced diet, and taking supplements can reduce the risks. For Indians and individuals globally, focusing on the ‘sunshine vitamin' ensures better immunity, stronger bones, and overall health. By proactively engaging in health measures, you can reap the rewards of peak wellness throughout the year.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.