Vitamin D is one of the most important vitamins for good physical and mental health. For most people, the sun is by far the largest source of this essential nutrient, but unfortunately, our daily exposure to sunlight is greatly reduced during the winter months. Fortunately, we can also get vitamin D from food.
Extra important during the winter
Scientists estimate that people get as much as 66% to 90% of their vitamin D from sunlight. For the Dutch and other northern populations in particular, this percentage drops drastically in the winter. Not only is sunlight scarce in the winter months, but people also go outside much less frequently due to less comfortable conditions.
The reduced exposure to sunlight in winter increases the risk of a vitamin D deficiency. This applies to everyone, but especially if you have tanned or dark skin. In that case, you produce even less vitamin D from sunlight. Intake of this substance through diet or supplementation is therefore the best way to compensate for lower vitamin D levels in the winter.
Which foods can you get vitamin D from?
Food contains vitamin D2 (ergocalciferol) or vitamin D3 (cholecalciferol). Ergocalciferol is plant-based and occurs naturally in certain mushrooms and fungi. Cholecalciferol, on the other hand, is the animal form. Vitamin D3 is absorbed much better than vitamin D2 and is therefore the form you are best off taking. You will find vitamin D3 mainly in:
- Salmon
- Herring
- Trout
- Mackerel
To a lesser extent, you will also find vitamin D3 in:
- Eggs
- (Organ) meat
- Low-fat margarine
- Margarine
- Cooking and frying fats
Vegetarian or vegan, or not a fan of fish?
Are you vegetarian or vegan, or simply not a fan of fish? In that case, you should be extra careful about a vitamin D deficiency during the winter months. You can easily prevent this by taking a vitamin D3 supplement. You can then be sure that you are getting enough of this substance, and in the form best absorbed by your body.
Are you curious whether you have a vitamin D deficiency? Then make an appointment for a personal orthomolecular consultation or use our free supplement advice!
