Vitamin D in Winter: Why It Matters and How to Get Enough from Food
- Tinessa Johnsrud, HHP, CHNC, CWC
- Jan 3
- 3 min read
As winter settles in and daylight hours get shorter, many of us spend less time outdoors and that can affect our vitamin D levels. Often called the “sunshine vitamin,” vitamin D plays a crucial role in overall health, and winter is a time when it deserves extra attention.
Why Is Vitamin D So Important?
Vitamin D supports several essential functions in the body, including:
Bone and teeth health by helping the body absorb calcium
Muscle function and balance
Immune system support, which is especially important during cold and flu season
Overall wellness, including supporting normal inflammation response
When vitamin D levels are low, people may not notice symptoms right away, but over time it can contribute to bone weakness, fatigue, and a less resilient immune system.
Why Winter Can Be a Challenge
Our bodies naturally produce vitamin D when our skin is exposed to sunlight. In winter, shorter days, colder temperatures, and spending more time indoors mean many people don’t get enough sun exposure to maintain optimal vitamin D levels. That’s why food sources become especially important during this season.
Vitamin D-Rich Foods to Include This Winter
While not many foods naturally contain vitamin D, there are several excellent options to add to your winter meals:
Fatty fish
Salmon
Sardines
Mackerel
Tuna
Fortified foods
Milk (dairy and some plant-based alternatives)
Yogurt
Breakfast cereals
Orange juice
Egg yolks
Eggs are a versatile winter staple and provide small but meaningful amounts of vitamin D.
Mushrooms
Some mushrooms are exposed to ultraviolet (UV) light and can provide vitamin D, making them a great option for plant-based diets.
Building meals around these foods can help support vitamin D intake naturally throughout the winter months.
What About Vitamin D Supplements?
While getting nutrients from food is generally preferred, there are situations where supplementation may be helpful. You might consider discussing vitamin D supplements with your healthcare provider if you:
Have limited sun exposure year-round
Avoid or cannot tolerate vitamin D-rich foods
Have a condition that affects nutrient absorption
Live in northern climates with long winters
Have been told you have low vitamin D levels
If you and your healthcare provider decide a supplement is appropriate, quality matters. You can explore vitamin D supplement options through our dispensary here:Traditional Wellness™ Dispensary
Talk With Your Healthcare Provider First
Vitamin D needs vary from person to person. Before starting any supplement, it’s important to seek advice from your primary healthcare provider. They can help determine whether supplementation is necessary and what approach is best for you.
A great step is to ask for a vitamin D level check at your next wellness visit. A simple blood test can provide valuable insight and help guide personalized recommendations.
The Bottom Line
Winter doesn’t have to mean falling short on vitamin D. By choosing vitamin D-rich foods, being mindful of your individual needs, and partnering with your healthcare provider, you can support your health all season long.
This winter, let your plate and informed choices help keep your vitamin D levels on track. ☀️❄️
Take Action: Build a Winter Vitamin D Habit
Make vitamin D part of your weekly routine --> starting with food.
Plan at least 2 vitamin D-rich meals each week.
Include foods like salmon, sardines, fortified milk or plant-based alternatives, eggs, and vitamin D-exposed mushrooms in your grocery list and meal plan.
Check food labels.
Many dairy and non-dairy milks, yogurts, and cereals are fortified with vitamin D. Choosing fortified options can help support daily intake during the winter months.
Pair vitamin D with healthy fats.
Vitamin D is fat-soluble, so it’s best absorbed when eaten with healthy fats like olive oil, avocado, nuts, or seeds.
Talk with your healthcare provider.
Ask at your next wellness visit whether a vitamin D blood test is right for you. This can help determine if you’re meeting your needs through food alone or if supplementation should be considered.
Supplement thoughtfully-only if needed.
If a supplement is recommended, choose a high-quality option and follow your provider’s guidance on dosage.
Small, consistent habits can make a big difference. By focusing on vitamin D-rich foods and informed choices, you can support your health all winter long. ❄️☀️
The Oregon State University Linus Pauling Institute is an excellent, science-based resource you can include in your blog’s resource list. It’s especially helpful because it offers research-supported information on vitamins, minerals, and micronutrients including vitamin D and focuses on diet and health.
A trusted, research-based database with articles on vitamins, minerals, food sources, health effects, and more. Includes detailed nutrient information you can use to plan diets and understand scientific evidence.
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