How to Increase Vitamin D Levels in the Body in Winter

More than 40% of all Americans are deficient in vitamin D, known as the "sunshine vitamin." Its deficiency is more than just a problem of insufficient sunlight. Our diet is poor in foods containing vitamin D. But this is fixable, the publication believes Well + Good.

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Sure, we all love sunbathing on the beach or during a walk in the park. Sunlight is a great way to boost your vitamin D levels. However, modern lifestyles often force people to spend more time indoors than they would like. Lack of sunlight leads to a deficiency of vital vitamin D. This is especially true during the winter months, when short days and weak sunlight make it difficult for the body to naturally produce enough vitamin D.

But our diets are also low in vitamin D, in part because there are limited foods that actually contain enough of it, says Lauren Manacher, a registered dietitian and maternal and child health expert.

On the subject: A man died from an overdose of vitamin D: he was not warned about the dangers of the dietary supplement

This dual problem has put the sunshine vitamin on the list of food components of public health concern, according to the U.S. Department of Agriculture (USDA). Essentially, this means that many Americans are not getting enough vitamin D from either sunlight or food.

Let’s face it: Even if someone wanted to boost their vitamin D levels through food alone, their options would be pretty limited. Think about it—how often do you cook with fish oil or eat mushrooms that have been exposed to UV light? Not very often, right? While fatty fish like salmon and mackerel do help boost your levels of the sunshine vitamin, they’re not always a staple in the average American diet.

There is good news, though. Getting the recommended 600 international units (IU) of vitamin D per day is easier than you think. You don’t even need to take a supplement. By learning a little about which foods are rich in vitamin D, you can add them to your diet and easily reach your goal. Foods like fatty fish (like salmon or mackerel), egg yolks, and fortified foods (like milk or orange juice) can be delicious and easy ways to boost your levels. By making small, thoughtful changes to your diet, you’ll be well on your way to meeting your daily vitamin D needs.

How Much Vitamin D Do You Need Daily?

Vitamin D is essential for maintaining overall health, especially for strong bones and teeth. It also supports immune system function, helps fight infections, may prevent symptoms of depression, and keeps the heart healthy.

According to the National Institutes of Health (NIH), women should aim for 600 IU (or 15 micrograms) of vitamin D each day. People over age 70 should get an additional 200 IU (5 micrograms) of vitamin D (for a total of 800 IU/day, 20 micrograms). Endocrinologists note that some people need even more vitamin D, including pregnant women and people at high risk for diabetes.

How to Include 600 IU of Vitamin D in Your Diet

Finding food sources of vitamin D can be challenging because not all foods contain this nutrient. Including vitamin D in your diet is especially challenging if you are a vegan. People who follow a vegan diet consume less vitamin D than those who include some animal products in their diet.

Natural sources of vitamin D include fatty fish such as salmon, mackerel, and sardines. In addition, beef liver and egg yolks contain small amounts of vitamin D. Fortified foods play an important role in helping people meet their vitamin D needs. For example, many dairy products such as milk and yogurt, as well as plant-based alternatives such as almond and soy milk, are fortified with vitamin D.

Mushrooms are unique in that they are the only food that can increase vitamin D levels when exposed to ultraviolet radiation, or sunlight. Some producers literally expose their mushrooms to ultraviolet light to boost vitamin D production. (Imagine tanning beds for mushrooms!) Brown-capped button mushrooms, both young and mature, contain higher levels of plant ergosterol, which is converted to vitamin D when exposed to ultraviolet light. These mushrooms may contain higher natural amounts of vitamin D.

Ergosterol is an organic compound that can be called a "mushroom analog of cholesterol." It is part of the cell membranes of fungi and some other organisms, performing similar functions there as cholesterol in animal cells. The most interesting property of ergosterol is its ability to turn into vitamin D under the influence of ultraviolet radiation. This process is similar to how our body synthesizes vitamin D under the influence of sunlight.

To determine if mushrooms contain vitamin D, check the packaging for labels that indicate UV exposure, or make sure they have been specifically labeled as "fortified with vitamin D."

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So how do you reach the 600 IU mark without overindulging in beef liver and egg yolks? Here’s a sample five-day diet plan you can use as a guide, especially during the dark winter months, to ensure you’re getting more than 600 IU of vitamin D. Of course, if your doctor says you need more of the “sunshine vitamin,” follow his or her advice.

Day 1

• 1 can Safe Catch Smoked Trout (480 IU)
• 1 cup milk (100 IU)
• 4 oz Activia Yogurt (64 IU)
• Total = 644 IU

Day 2

• 1 serving original Cheerios (160 IU)
• 1 serving of SILK Kids plant milk based on peas and oats (160 IU)
• 1 serving Kite Hill Natural Almond Yogurt (108 IU)
• 1 serving Pan mushrooms (256 IU)
• Total = 684 IU

Day 3

• 1 serving Buck n' Honey Clusterbucks Granola Cookies (800 IU)
• Total = 800 IU

Day 4

• 1 serving Uncle Matt's Ultimate Immune Juice (400 IU)
• 3 ounces sockeye salmon (447 IU)
• Total = 847 IU

Day 5

• 1 Cookie Dough Crunch MOSH bar (120 IU)
• 1 serving UV-irradiated portobello mushrooms (384 IU)
• 1 Eggland's Best egg (240 IU) Fun fact: Eggland's Best eggs contain 6 times more vitamin D than regular eggs. But you can continue to use your favorite brand of eggs and still reach your daily goal.
• Total = 744 IU

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