
As the colder winter months approach and the days get shorter, many people face a common health problem: vitamin D deficiency. Often referred to as the sunshine vitamin, it is crucial to maintaining your overall health. But, in the winter months, when you spend more time indoors, and you’re exposed to less sunlight, it can be harder to get the Vitamin D you need.
This problem is especially common for Utah residents as heavy snowfall approaches, with 85% of residents experiencing a deficiency. Thankfully, there are several easy ways to boost your levels during the winter months. If you want to learn more about the importance of this vitamin and how to increase your levels this winter, keep reading.
The Importance of Vitamin D
Vitamin D is essential for a variety of bodily functions. Most notably, it is necessary for maintaining strong bones and teeth. When you’re consuming adequate amounts, it helps your body absorb calcium, which is essential for bone health. Without enough vitamin D, your bones may become thin, brittle, or misshapen.
But the benefits don’t stop there–it is also essential for supporting your immune system, muscle function, and cardiovascular health. It even plays a role in reducing inflammation. These functions are especially important for seniors who want to maintain great health throughout the winter season. Without adequate vitamin levels, they may find themselves becoming sick more frequently or experiencing bone fractures, hypertension, and diabetes.
Signs You Aren’t Getting Enough Vitamin D
Many people may not realize they are experiencing a deficiency because the symptoms can be subtle. Some common signs that you are experiencing a vitamin D deficiency include:
- Fatigue or Tiredness
- Bone Pain or Frequent Fractures
- Muscle Weakness and Cramps
- Mood Changes, Including Depression or Anxiety
- Frequent Infections or Illness
If you are experiencing any of these symptoms, especially during the winter months, it may be time to consider evaluating your vitamin levels with a doctor. They can perform a blood test to determine if you’re deficient and what can be done to address the deficiency.

How to Get Enough Vitamin D During Winter
Getting enough vitamin D in the winter can be challenging due to increased inclement weather. However, there are several ways you can ensure you are meeting your daily needs, including:
1. Take a Supplement
If you are struggling to get enough of this sunshine vitamin from food and sunlight, a supplement might be your easiest and best option. Vitamin D3 is the most effective type of supplement for increasing your levels. It is best to speak to your doctor about the appropriate dosage for you, as too much can lead to toxicity. In general, adults should aim for 600 to 800 IU per day, but higher doses may be necessary for those experiencing severe deficiencies.
2. Get Some Fresh Air
Even though the sun is less intense in the winter, spending time outside can still help you get some of your necessary vitamin levels. Aim to get 15-30 minutes of sun exposure a few times a week, especially on clear, sunny days. Be sure to expose your face, arms, and legs to maximize absorption. While it may not be as effective as in the summer months, it can still make a difference. If you have access to a fire pit or outdoor heater, turning it on can make this time outdoors more comfortable.
3. Purchase a Light Box
For those who live in areas with particularly long, dark, or overcast winters, a UV lamp designed for vitamin D production can be an effective solution. These lamps mimic sunlight and help your skin create the sunshine vitamin. It is essential that you use a lamp that is specifically designed for these purposes and follow the manufacturer’s guidelines to avoid overexposure. On average, you should only need to use this lamp for about five minutes a day to receive adequate light exposure and boost your vitamin levels.

4. Eat a Diet Rich in Vitamin D
Diet is another excellent way to boost your vitamin D levels. Certain foods are naturally rich in the vitamin, and others are fortified to help you meet your needs. Some vitamin-rich foods that you may want to incorporate into your winter diet include:
- Fatty fish like salmon, tuna, and mackerel
- Fortified foods like milk and orange juice
- Egg yolks
- Cheese
- Mushrooms
Adding these foods to your daily meals can help compensate for the reduced exposure during the colder months.
5. Increase Your Calcium Intake
Calcium and vitamin D work hand-in-hand to keep your bones strong and healthy. While the sunshine vitamin is essential, calcium also plays a role in ensuring your bones receive the necessary nutrients to stay strong. When you increase your calcium intake, you’re giving your body the raw materials it needs to maintain bone density, especially in the winter months when your levels drop due to decreased sunlight exposure.

Stay Healthy This Winter
Vitamin D is essential for maintaining your health, especially in the winter when sunlight is limited. By recognizing the signs of deficiency and taking steps like eating a more vitamin-rich diet, spending time outdoors, and considering supplements or UV lamps, you can keep your levels in check all winter long. At Leisure Villas, we are dedicated to helping residents achieve adequate vitamin levels to avoid deficiencies.
In our senior living communities, you can get your recommended 15 to 30 minutes of UV exposure while walking to the community clubhouse. Whether you’re heading to our exercise facility, movie theater, or library, our clubhouse is a great place for everyone to spend the colder winter months.
No matter what your interests are, Leisure Villas is the perfect place for you. If you’d like to tour one of our amazing communities, reach out to us today.