3 easy ways to boost your vitamin D this winter

No sun, no problem.

3 easy ways to boost your vitamin D this winter
Woman enjoying a winter day on mountains
The NHS recommends taking supplements in winter (Picture: Getty Images)

If you’re dreamy of sunny days, al fresco dining and long evenings, you’re not alone.

But right now, the summer is a long way off, and it’s important to keep your mind and body healthy during winter.

In the UK, the NHS advice is that everyone should consider taking a daily vitamin D supplement during the autumn and winter.

Vitamin D – which is needed to keep bones, teeth and muscles healthy – is produced in the body from direct sunlight on the skin when we’re outdoors.

‘Vitamin D is an important vitamin to consume all year round, but in winter especially it is more common to develop a deficiency, private dietitian Reema Patel, tells Metro.co.uk

‘This is because the sunlight is the best source of vitamin D in the body, and between October and April in the UK, the UV is not strong enough to produce it.’

This means we’re more likely to feel achy, catch more colds and feel, well, generally crappy. 

So, while getting vitamin D from the sunlight alone is out of the equation, what else can you do?

Three easy ways to boost vitamin D in winter

The girl holds vitamins and a glass of water in her hand. Morning rituals. Water. Glass of water. Water balance in the body. Vitamins. Vitamins and dietary supplements.
Don’t be afraid to take supplements (Picture: Getty Images)

Get it from your diet

It’s important to have a diet that’s rich in all vitamins and minerals, but it’s especially important to get some extra vitamin D into your meals during winter.

Reema recommends fatty and oily fish like salmon and mackerel at least one or two times a week. 

‘If you do not eat fish, other foods such as eggs and mushrooms provide vitamin D, as well as fortified foods and drinks like plant based milk alternatives and some cereals,’ she adds.

Sources of vitamin D in your diet:

  • oily fish – such as salmon, sardines, herring and mackerel
  • red meat
  • liver
  • egg yolks
  • fortified foods – such as some fat spreads and breakfast cereals

Source: NHS

Supplements are your friend

There’s no harm in taking supplements, especially when it comes to vitamin D.

However, Reema recommends checking with your GP to determine a dose that’s right for you.

Get outside

 Yeah, we know, the last thing any of us want to do when it’s drizzling — but Reema recommends 15 minutes of sunlight a day, so toughen up.

Get on your hat and raincoat and go for a quick walk. Pick up some snacks from the shop or a nice, hot coffee to motivate you.

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