6 Ways to Get More Vitamin D This Winter
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As more gray clouds roll in and the Farmer’s Almanac predicts another horrible winter, there’s one thing that puts more of us at risk than snow blasts and lake effects: a lack of vitamin D. The best way to get the nutrient is from the sun’s UV rays but it isn't as simple as going for a stroll in the sun on a winter's day. If you're north of the latitude line crossing Los Angeles and Atlanta, you won’t be getting any vitamin D from the sun until at least February because of the angle that the sunshine hits the ozone layer during winter. Floridians aren’t safe either: Even in the sunshine state you’re only making 10 to 20 percent of the vitamin in the wintertime, no matter how many hours you spend basking in the sun.
The ove rall prevalence rate of vitamin D deficiency amongst U.S. adults was 41.6 percent, according to recent research, with a higher prevalence in people with darker skins. Your body needs D to stay healthy and build strong bones. Not having enough of it has been linked to heart disease, bone fractures, raised cancer rates, weight gain, type 2 diabetes, Alzheimer’s, autoimmune diseases, infertility and an increased risk of mortality. Not to mention seasonal ailments like the flu. A study this month found that vitamin D deficiency could even be contributing to Seasonal Affective Disorder (SAD), or the wintertime blues.
Symptoms of vitamin D deficiency include bone pain, muscle aches, chronic fatiguem and impaired balance. But chances are you’re still deficient without these symptoms, so it’s good to up your intake--it's difficult to overdo it on vitamin D, says Michael Holick, MD, Boston Medical Center, one of the world’s leading experts on vitamin D. He recommends tracking your sun exposure intake using the Dminder app (free in iTunes). In the meantime, here are some alternative ways to get your fix.
1. Pop that supplement. The Institute of Medicine recommends 600 international units (IU) per day for children and adults, with an upper limit of 4,000 IU. Most experts recommend geting between 1,000 and 2,000 IU per day for optimum health. Dr. Holick suggests taking a supplement of 3,000 IU per day (the label might say D2 or D3 on it which are thought to be e qually effective) throughout the year and supplementing it with sunshine and a vitamin-D friendly diet. If you forget to take your D supplement one day, simple take two the next day, recommends Dr. Holick.
2. Chug that milk. Milk, cereal, yogurt and OJ are often fortified with vitamin D in the United States, and while these household staples on their own are unlikely to be an adequate source of vitamin D (a glass of milk contains only 50 to 100 IU), it’s still a good idea to weave them into your diet. That’ll be easy with this Mayan Hot Chocolate, made with organic milk.
3. Go wild with your fish intake. Vitamin D is rare in food, and apart from mushrooms, only fish, meat, eggs and dairy products naturally contain the stuff. Pork is a good source, but oily fish is the best. Experts recommend two to three servings a week. And keep them free range: A recent American Journal of Clinical Nutrition study found that wild salmon contained an average of 500 to 1,000 IU of vitamin D in a 3.5 oz. serving, while the same amount of farmed salmon contained only 100 to 250 IU. This Wild Salmon Salad or Poached Salmon Udon Soup will have you topped off in no time.
4. Eat your ‘shrooms. Mushrooms are the only non-animal-source for vitamin D in food, so if you’re veggie or vegan, you’ll want to up your fungi ante. Just make sure the mushrooms that have been exposed to UV light (it’ll say so on the packaging). Try this Mushroom Tower with Sweet Dumpling Squash Sauce for an instant boost.
5. Fly far south this winter. Grabbing some southerly rays for 5 to 30 minutes on your arms, neck and head can make a difference to your vitamin D levels and your health, with benefits lasting up to a month. “Vacations to sunny areas in the winter are associated with reduced mortality,&rdq uo; says John J Cannell, M.D., of the Vitamin D Council. “To some extent the body can store vitamin D for several months.” Just make sure you practice safe sun. “You don’t ever want to get a sunburn,” says Dr. Holick. “That’s what increases your risk of melanoma. And always protect your face; it’s the most exposed and doesn’t provide you with much vitamin D, anyway.” (The amount of exposure needed is small enough that scientists now believe you’ll get enough even when wearing sunscreen. So lather up that SPF!) These beach destinations make sustainability a priority, so you can feel good about your Vitamin D levels and the earth.
6. Bask under a lamp daily. You can also get a daily dose of D by sitting under a vitamin D lamp. The only FDA-approved Vitamin D Lamp is the&n bsp;Sperti, which has been shown to replenish vitamin D levels by way of 1- to 5-minute sessions a few times a week. This will help treat and prevent vitamin D deficiency without the need for food or supplements, but it comes with a $425 price tag.
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