Vitamin D is one of the most important vitamins for good physical and mental health. For most people, the sun is by far the biggest source of this essential nutrient, but unfortunately, our daily exposure to sunlight is greatly reduced during the winter months. Fortunately, we can also obtain vitamin D from food.
Especially important during winter
Scientists estimate that people get as much as 66% to 90% of their vitamin D from sunlight. Especially for Dutch people and other northern populations, this percentage drops drastically in winter. Not only is sunlight scarce in the winter months, but people also go outside much less often due to the less comfortable conditions.
Reduced sunlight exposure in winter increases the risk of vitamin D deficiency. This applies to everyone, but certainly if you have a tinted or dark skin. In that case, you produce even less vitamin D from sunlight. Therefore, intake of this substance from food or supplementation is the best way to compensate for a lower vitamin D level in winter.
What foods can you get vitamin D from?
Food contains vitamin D2 (ergocalciferol) or vitamin D3 (cholecalciferol). Ergocalciferol is plant-based and occurs naturally in certain mushrooms and fungi. Cholecalciferol, on the other hand, is the animal form. Vitamin D3 is absorbed much better than vitamin D2 and is therefore the form you should preferably take. You can find vitamin D3 mainly in:
- Salmon
- Herring
- Trout
- Mackerel
To a lesser extent, you can also find vitamin D3 in:
- Eggs
- (Organ) meat
- Low-fat margarine
- Margarine
- Baking and roasting products
Vegetarian or vegan or not a fan of fish?
Are you vegetarian or vegan or simply not a fan of fish? In that case, you need to be extra vigilant about vitamin D deficiency during the winter months. You can easily prevent this by taking a vitamin D3 supplement. This way, you can be sure that you are getting enough of this substance and in the most absorbable form for your body.
Are you curious if you have a vitamin D deficiency? Then make an appointment for a personal orthomolecular consultation or use our free supplement advice!
