Shorter days and lower exposure to the sun during autumn and winter may increase the risk of lack of vitamin D, which is important to bone health, muscle function, and immune systems.
Dietologist Leah Murnan explains that vitamin D helps the body absorb calcium and phosphorus from food, contributing to solid bone conservation and lower risk for fractures.
Low levels of this vitamin can be accompanied by fatigue, muscle weakness, and mood changes. People who spend most of the day indoors or are less exposed to the sun during winter can benefit from the inclusion of vitamin D foods in their diet.
What foods contain vitamin D?
Food sources of vitamin D include salmon, mackerel, sardeles, eggs, cow milk, plant – based beverages, and fortified cereals.
Vitamin D is wasted in fat, so it is better absorbed when consumed along with foods that contain healthy fats, such as nuts, seeds, avocados, and olive oil.
Do you need vitamin D supplements?
Experts stress that obtaining supplements does not necessarily bring additional benefits to persons who already have sufficient levels of vitamin D. But excess doses can cause increased calcium in blood and kidney damage.
Hence, prior to using high – dose supplements, medical consultation is recommended. Blood tests may be necessary for people with certain risk factors, although routine testing is not necessary for every healthy adult.
Experts also warn that vulnerable exposure to the sun should not be used as a way to increase vitamin D, as sunburn increases the risk of skin cancer.
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