Written by: Jessica Kluz

When we think of Vitamin D, some things that may come to mind are summer, sunshine, and spending time outside (hopefully with sunscreen!). We can get all of the recommended daily value of vitamin D in approximately 10-15 minutes of sun exposure, depending on where you live and the season it is. But what happens in these winter months? 


Vitamin D is an important nutrient in allowing calcium to be absorbed in the body. It is a fat-soluble vitamin, which results in the molecules being stored in the body rather than being excreted. Vitamin D helps the body absorb calcium and phosphorus, which aid in bone remodeling and repair. A lack of vitamin D can result in increased risk of osteoporosis and bone fractures, especially in older populations. 


In the winter months, it can be increasingly difficult to get the proper amount of vitamin D. While going outside and getting sunlight (UVB rays specifically) may be the easiest method of doing so, cold temperatures and overcast skies can keep us indoors and unwillingly to spend time outside. While it can be difficult to ingest the proper amount of vitamin D in the diet alone, there are certainly foods that can increase intake of the vitamin!  

See the chart below for some food sources of vitamin D.

If these food sources are unavailable to you, or you have any intolerances or restrictions to the food mentioned above, try talking to your physician about vitamin D deficiencies and if a supplement may be right for you and your diet. Until that sun is out and shining, we have to make sure we are getting all of our proper nutrients in throughout the day!


Time for more vitamin D – Harvard Health 

What Are the Benefits of Taking a Vitamin D Supplement? – The Manual