© Cyril Masson / Studio White

© Cyril Masson / Studio White

How to get your daily dose of vitamin D in the winter months

It’s not always easy to get Vitamin D in the winter but it’s not impossible. Read on.

The gloomy winter weather often impacts both our mood and health. According to a study, 8 out of 10 adults don’t get enough Vitamin D due to lack of sunlight. Don’t be a statistic - follow our advice on how to load up on Vitamin D, even when the sun decides to take a vacation.

Oh Mr. Sun, please shine down on me!

Vitamin D is known to stimulate our immune system and even help prevent osteoporosis. The sun’s rays allow our skin to synthesize the vitamin – in other words, skin needs to be regularly exposed to the sun to produce it. When winter hits and especially if we live in an area where the sun shines less in general, what can we do to get our daily dose?

Vitamin D can be found in your kitchen

Egg yolks, as well as certain fishes like herring, sardines and salmon all contain vitamin D. Eating these foods regularly will give you more of the vitamin, however you’d need to eat a lot in order to get the same amount that the sun provides. If you’re really lacking in Vitamin D speak with your doctor about dietary supplements that you can take, like Vitamin D3.

How to: sunbathe in winter

When the sun does decide to come out and shine in the winter months, simply stepping out for a minutes and exposing yourself to it can give you 80-90% of the Vitamin D your body needs.

Make the sun your friend, not your enemy during the winter by:

Taking your skin type into consideration: Male skin doesn’t react to the sun in the same way as female skin, mostly because male skin is thicker. Fair skin and dark skin are also very different – in order for people with dark skin to obtain the same amount of Vitamin D as fair skin, they need to be exposed to the sun about 20 times more.

Limiting your time outside: 10 to 15 minutes per day is all you need. And rest assured, you don’t need to wear a bikini outside in the frigid winter to get your dose of Vitamin D – simply leaving your hands, forearms and face uncovered will be enough!

Protecting yourself in "risky" situations: When you know you’ll be outside for a long time or you will be somewhere where the sun is stronger – like on the ski slopes – it’s important to protect your skin and wear sunscreen.

Don’t let the winter weather stand in your way – you can still get your fill of Vitamin D no matter what!

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