It’s that time of year again, the ramp-up to the holidays begins, and we finally got around to turning the clocks back. Shorter days, less light, and it’s dark by 5pm. At least that’s the case here in NYC.

Flu season usually happens after a few months of short, dark days, and lots of sugar bingeing after the holidays. Add stress and lack of sleep to the mix and you’ve got a great recipe for a weakened immune system!

One way we can stay healthy in the winter is to be sure to get enough vitamin D3. What do we need it for? Here’s a few reasons why vitamin D3 is important:

1. Helps us absorb and metabolize calcium and phosphorous, which maintain healthy muscle function and bones.
2. Helps regulate immune system against viruses.
3. May reduce risk of MS…(Multiple Sclerosis is less common in warmer climates where there is more sunlight.)
4. It’s linked to maintaining healthy body weight.
5. Reduced risk of some cancers, rheumatoid arthritis, and depression.
6. Can reduce the severity and frequency of asthma.

I’m sure there are more benefits that we don’t even know about yet!

Just to clear up any confusion, (because I wasn’t sure myself) here’s the main difference between vitamin D2 and vitamin D3: Vitamin D2 is basically found in plants, and it’s what they use to fortify milk, cereals, orange juice etc. Vitamin D3 is what is created by the body and is found in animal products. Vitamin D3 is what our bodies can absorb and assimilate.

Since our fabulous bodies make this amazing vitamin all on their own, ideally we should not need to worry about getting enough vitamin D3 as long as we get enough sunlight exposure. But these days, even in summer, many of us don’t get enough sun on our skin because we lather on sunscreen and wear clothing to protect our skin from harmful cancer causing rays.

BUT, we do need SOME sun. Yes, it’s really important to not get a sunburn and skin damage, as too much sun does put one at risk for skin cancer. But just a few minutes a day (NOT long enough to burn) with just some skin exposed allows vitamin D3 to synthesize in your skin.

In winter we obviously get even less sun, since days are shorter and we are usually covered up with heavy clothing. When we do go out, what little skin that is exposed is usually covered with sunscreen. Plus, the amount that they recommended in the past as an adequate amount was way under what researchers are now realizing we need. Actually vitamin D3 overdose is a rare thing. Generally about 5000 IUs daily is recommended for adults, and children should take about 1000 IUs per 25 lbs. of body weight.

How would you know if you were not getting enough vitamin D3? Here are some symptoms that could mean you are vitamin D3 deficient:
Depression
Chronic fatigue
Weight loss
Mood changes (during PMS)
(Osteoporosis and some cancers are symptoms too, but I’m wondering if in these cases, by the time a person has these symptoms, if deficiency could have been prevented by supplementing earlier.)

Also, dark skinned people have more melanin in their skin which reduces vitamin D3 production. Overweight people are also at risk because since vitamin D3 is a fat soluble vitamin, it gets stored in the body’s fat cells and will be less available for your body to use.

So how can you get more vitamin D3?
Here are 3 major ways:
1. Get moderate sunlight, without letting your skin burn! Just a few minutes a day should do the trick. Your body actually creates vitamin D3 when your bare skin is exposed to ultraviolet (UVB) rays from the sun. If you have dark skin, spend a lot of time indoors or use lots of sunscreen, you may not be getting enough vitamin D.
2. Supplements: This is most likely to be your best bet in the winter months for getting enough vitamin D3. They come in liquid dropper bottles or capsules. Ask your doctor what dosage might be appropriate for you.
3. Food sources, although there are not that many. Most fortified foods contain vitamin D2, which is not as readily available to the body for absorption. Fatty fish like mackerel, salmon, sardines, catfish and herring are a good source, as well as egg yolks.

That first week or so after “falling back” always feels so strange! That’s what reminded me that it’s that time of year for lot’s of unhealthy habits to kick in. I’ll be writing soon about other tips for keeping your energy up and staying healthy all winter. Until then, eat your sardines!!

Be well,
Danielle