If you’re bracing yourself for colder temperatures and shorter days, you’re not alone. But what many people don’t realize is that the change in seasons also brings a change in how much Vitamin D your body can make naturally—and that can have a huge impact on your energy, mood, immunity, and more.

Let’s dive into everything you need to know about Vitamin D in winter, from how much you need to signs of deficiency, and of course, how to get more of it through food.

---

🌥️ Why We Struggle to Get Enough Vitamin D in the Winter

Vitamin D is often called the “sunshine vitamin” because your body makes it when sunlight hits your skin. But during winter months—especially in northern climates—the sun’s rays aren’t strong enough, and shorter days mean less sun exposure overall.

That’s why up to 42% of people in the U.S. are Vitamin D deficient, especially during the colder months. If you’re feeling tired, run down, or a little extra moody this season… Vitamin D could be part of the puzzle.

---

🧬 What Makes Vitamin D So Important?

Vitamin D plays a key role in nearly every major system in the body, including:

• Bone health: Helps the body absorb calcium and supports strong bones and teeth
• Muscle function: Supports strength and recovery
• Immune system: Helps fight off colds, flu, and infections
• Mood and brain health: Supports cognitive function and may reduce risk of depression and neurodegenerative diseases

---

📉 Symptoms of Vitamin D Deficiency

Low Vitamin D levels may cause symptoms like:

• Fatigue or low energy
• Muscle weakness or soreness
• Frequent illness
• Bone pain or achiness
• Sadness or depression
• Hair loss
• Poor sleep
• Loss of appetite

⚠️ Reminder: The only way to know your Vitamin D status is with a blood test. “Test, don’t guess!”

---

🧮 How Much Vitamin D Do You Need?

Here’s the Recommended Daily Allowance (RDA) for Vitamin D:

Age Group	RDA (IU/day)
0–12 months	400 IU
1–70 years	600 IU
Over 70 years	800 IU

To give you context:

• 1 cup of fortified 2% milk = ~120 IU
• 3 oz. of salmon = ~570 IU

If your levels are low, your provider may recommend a higher-dose supplement to get back into the optimal range.

---

🍽️ Best Food Sources of Vitamin D

While it’s tough to get enough Vitamin D from food alone, every little bit helps—especially when you’re not getting enough sunshine. Here are some Vitamin D-rich foods to include more often this winter:

🥚 Eggs

Use whole eggs in:

• Veggie-egg breakfast hashes
• French toast
• Quiches or frittatas
  Tip: Hard-boiled eggs are great as a protein on salads or in grab-and-go snack boxes.

🍄 Mushrooms (especially UV-exposed)

Add to:

• Omelets, breakfast scrambles
• Burgers, wraps, and sandwiches
• Soups, stews, and stir-fries

🐟 Fatty Fish (Salmon, Herring, Sardines)

Ways to enjoy:

• Baked salmon with roasted veggies
• Salmon patties or breakfast sandwiches
• Fish taco bowls or poke-style meals

🥛 Dairy & Fortified Products

• Prepare oatmeal with milk instead of water
• Add yogurt to smoothies or snack bowls
• Enjoy cheese with fruit and nuts as a satisfying snack
• Try fortified cereals and juices as an easy daily boost

---

❄️ Final Thoughts: Don’t Let Winter Steal Your Shine

Vitamin D may not be top of mind, but it should be—especially in the winter. From supporting your immune system to improving mood and bone health, this nutrient plays a massive role in how you feel and function daily.

✔️ If you’re not getting outside much or eating many Vitamin D-rich foods, talk to your healthcare provider about testing your levels. A supplement might be a smart (and simple!) addition to your winter wellness routine.

✨ In the meantime, brighten up your meals with these nutrient-packed ingredients—and give your body the support it needs to thrive through the cold season.