The colder months can be hard on us all! If you don’t like the colder temperatures or being out and about in the snow, you will probably wind up spending the majority of this season indoors. Because of that, you need to keep up your vitamin D intake to avoid a deficiency.

Adequate vitamin D intake supports your entire body, but most importantly, your bones. If you aren’t spending time outside, you need to get it in other ways! Our AFC Urgent Care Louisville team explains some great ways to add in more vitamin D to your life below.

Where Does Vitamin D Come From?

The majority of our vitamin D comes from direct exposure to sunlight. When we spend time outside in the sunshine, the ultraviolet rays trigger our bodies to naturally produce this essential vitamin. We can usually get enough exposure spending 10 to 30 minutes in the sun a few times a week.

The winter season can make this much harder! Finding the motivation to get outside when it is cold or even finding the time to be outside long enough when the sun is out can prove to be difficult at this time of year. Thankfully, vitamin D is found in some of the foods we eat. You can also consider a vitamin D supplement, but you should meet with your medical provider before taking any vitamins or medications. Shop for a few of these vitamin D-rich foods on your next grocery run!

Sources of Vitamin D

• Salmon
• Tuna fish
• Egg yolks
• Swordfish
• Any food fortified with vitamin D, like cereal or orange juice

Will I Feel the Effects of Low Vitamin D?

While you might not feel the immediate effects, it will certainly be known over time. Vitamin D is tied to your bone health, so if you have chronically low levels, you could be vulnerable to developing brittle bones or experience a loss of bone density. In addition, you can expect to have more fractures and be at a higher risk of developing osteoporosis.

It may be more immediately apparent when it comes to your mental health, however. Low vitamin D levels can lead to depression, anxiety and SAD (seasonal affective disorder). To avoid this, spend some time in the sun and eat some vitamin D-rich food!

Signs of Low Vitamin D

• Constant fatigue
• Bone pain or achiness
• Hair loss
• Depression
• Frequent infections

Has winter got you down? Come see us at AFC Urgent Care Louisville to discuss some options to increase your vitamin D levels.