Some people face the same challenge every year: how to prevent the lack of vitamin D during the winter months. Particularly for those living in northern states, sun lighting will be reduced for a couple months and that could affect your health.

Vitamin D is essential for healthy bones for its ability to absorb calcium and phosphorus. We get most of our vitamin D from direct sunlight on our skin as the body synthesizes sunshine into Vitamin D. During the winter months, lack of sun exposure may result in less calcium absorption, and therefore, may lead to bone related issues.

The amount of time you need to spend in the sun for your skin to make enough vitamin D varies for every person. It depends on a number of aspects such as skin type, time of the year, size of the area exposed, and length of exposure. Studies have shown that most effective time of day for vitamin D production is between 11am and 3pm but during the winter sunlight (November to March) the skin does not produce a significant amount as the sunlight doesn’t enough UVB (ultraviolet B) radiation.

You can compensate the lack of production by eating more foods high in vitamin D. Oily fish such as salmon, mackerel and sardines, eggs and meat are great sources. Additionally, eating foods fortified with vitamin D is another option to obtain adequate levels. Vitamin D is generally added to milk, margarine, breakfast cereals, soy products, powdered milks and low-fat spreads. You may also want to consider taking a multi-vitamin or a vitamin D supplement, especially during the dark winter months.

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