With the arrival of winter, pollution levels rise along with the cold. The sun appears later than usual during this season, and fog or smog often lingers throughout the day. Since the body primarily gets vitamin D from the sun’s UVB rays, reduced sunlight prevents adequate vitamin D production. People also tend to stay indoors to avoid the cold, which further limits sun exposure. Pollution in the air blocks sunlight as well. This is why vitamin D deficiency becomes very common in winter, especially among those who receive limited sunlight or spend most of their time indoors.
Vitamin D deficiency during winter has many effects on the body. It weakens bones, as vitamin D plays a crucial role in calcium absorption. Long-term deficiency can cause body aches, muscle weakness, fatigue, and low energy. It also weakens the immune system, making you more prone to infections, especially colds and flu. Some people also experience mood swings, irritability, and disturbed sleep. In children, deficiency can slow bone growth, while in older adults, it increases the risk of fractures. Therefore, maintaining adequate vitamin D levels during winter is extremely important.
How to overcome Vitamin D deficiency in winter
Dr. Subhash Giri from the Medicine Department at RML Hospital explains that mild morning sunlight is essential for improving vitamin D levels in winter. Sitting or walking in the sun for 15 to 20 minutes between 10 a.m. and 1 p.m. helps the body produce vitamin D naturally.
Along with this, include foods like egg yolks, mushrooms, fortified milk, yogurt, ghee, and fatty fish in your diet. People who get very little sunlight may be prescribed vitamin D supplements, but only under a doctor’s supervision.
Regular exercise and a balanced diet also help improve nutrient absorption. Avoid self-medicating with supplements. Since the body’s ability to produce vitamin D decreases with age, elderly individuals need to be more careful. Encouraging children to spend time playing outdoors is also helpful for their bone development.
Important things to keep in mind
• Spend at least 15 minutes in sunlight every day.
• Include foods rich in vitamin D and calcium in your meals.
• Avoid staying indoors for long hours during winter.
• Exercise regularly.
• Take supplements only if recommended by a doctor.
