Vitamin D is one of the most important vitamins for good physical and mental health. The sun is by far the greatest source of this essential nutrient for most people, but unfortunately our daily exposure to sunlight is greatly reduced during the winter months. Fortunately, we can also get vitamin D from food.
Extra important during winter
Scientists estimate that people get as much as 66% to 90% of their vitamin D from sunlight. Especially for the Dutch and other northern populations, this percentage drops drastically in winter. Not only is sunlight scarce in the winter months, but people go outside a lot less often because of the less comfortable conditions.
Reduced exposure to sunlight in winter increases the risk of vitamin D deficiency. This applies to everyone, but especially if you have tinted or dark skin. This is because in that case you make even less vitamin D from sunlight. Intake of this substance from food or supplementation is therefore the best way to compensate for lower vitamin D levels in winter.
From what foods can you get vitamin D?
Food contains vitamin D2 (ergocalciferol) or vitamin D3 (cholecalciferol). Ergocalciferol is plant-based and found in nature in certain mushrooms and fungi. Cholecalciferol, on the other hand, is the animal form. Vitamin D3 is absorbed a lot better than vitamin D2 and is therefore the form it is best to take. You can find vitamin D3 mainly in:
- Salmon
- Herring
- Trout
- Mackerel
To a lesser extent, you can also find vitamin D3 in:
- Eggs
- (Organ) meat
- Halvarine
- Margarine
- Baking and frying products
Vegetarian or vegan or aren't a fan of fish?
Do you eat vegetarian or vegan or are simply not a fan of fish? If so, you need to be extra vigilant about vitamin D deficiency during the winter months. You can prevent this in an easy way by taking a vitamin D3 supplement. You can then be sure that you get enough of this substance and also in the best absorbable form for your body.
Are you wondering if you have a vitamin D deficiency? Then make an appointment for a personal orthomolecular consultation or take advantage of our free supplement advice!