Boost Health With Vitamins During Winter

Fortify your health with essential vitamins.

During the winter months, when sunlight is scarce, obtaining sufficient vitamin D can be challenging, but Dr. Mike Ren, an assistant professor in Baylor College of Medicine’s Department of Family and Community Medicine, offers valuable advice.

While vitamin D is renowned for supporting bone health, its role extends to heart health and gastrointestinal well-being. However, winter poses difficulties as sunlight plays a crucial role in the absorption and transformation of vitamin D within our bodies. Dr. Ren explains that effective absorption occurs when the sun is high in the sky, not during sunrise or sunset.

Although fatty fishes and seafood naturally contain vitamin D, it is not commonly found in other foods, leading to inadequate dietary intake for many. Dr. Ren recommends outdoor sun exposure, even in cold temperatures. The typical adult requires 800 international units of vitamin D daily, equivalent to 15 to 30 minutes of direct sunlight. Dr. Ren emphasizes that full sun exposure is not necessary; even being fully clothed with sunlight on the face or hands suffices. It’s crucial to schedule sun exposure during peak sunlight hours.

For those unable to spend time outdoors, especially during winter, Dr. Ren suggests an over-the-counter vitamin D supplement. He advises taking more than the recommended 800 international units, aiming for 5,000 international units as a baseline, considering the body’s partial absorption of supplements.

Certain individuals face added challenges in obtaining sufficient vitamin D. Those undergoing weight-loss surgery may experience reduced vitamin D absorption and may require higher supplements. Individuals with cystic fibrosis, kidney, or liver disease also encounter absorption issues and are encouraged to check their vitamin D levels, considering additional supplementation.

Vitamin D, often referred to as the “sunshine vitamin,” plays a crucial role in calcium absorption and bone health. Recent studies indicate links between vitamin D and heart health, as well as a lower risk of cancer. Dr. Ren highlights emerging research suggesting the importance of vitamin D in muscle function and its potential role in reducing the risk of various cancers. While acknowledging the novelty of these studies, he emphasizes not to underestimate the importance of vitamin D for overall health.