Stay Bright This Winter: How to Keep Your Vitamin D Levels in Check

Updated: November 08, 2025 04:00

Image Source : Smith Biomed

Vitamin D levels can fall in winter despite sunny conditions due to lower sun angles, lifestyle habits, clothing, pollution, and dietary gaps. Maintaining vitamin D is vital for bone, immune, and mental health. Key tips include timed sun exposure, vitamin D-rich foods, supplements, and staying active.

Key Highlights

Lower sun angles in winter reduce UVB radiation necessary for vitamin D synthesis
People spend more time indoors, limiting effective sun exposure
Winter clothing covers most skin, blocking sunlight and vitamin D production
Air pollution and smog weaken UVB rays even on sunny days
Diets low in vitamin D-rich foods add to deficiency risk during shorter daylight hours
Recommended sunlight exposure is 10-30 minutes midday on arms/face without sunscreen
Foods rich in vitamin D: fatty fish, egg yolks, fortified milk, mushrooms
Supplements, especially vitamin D3, can help maintain levels during low sun periods
Regular physical activity supports overall vitamin D metabolism and health
Monitoring vitamin D status is advisable for personalized management

Detailed Report

Vitamin D, crucial for calcium absorption, bone health, immune function, and mental wellbeing, often declines during winter months — even in regions with ample sunshine like many parts of India. This paradox results from several interrelated factors.

Firstly, the sun’s angle is lower in winter, causing UVB rays, essential for vitamin D skin synthesis, to be less potent. Additionally, modern indoor lifestyles limit the time spent under direct sunlight, while UV rays cannot penetrate glass, making indirect light ineffective.

Winter clothing further restricts skin exposure, with scarves, jackets, and long sleeves blocking sunlight absorption. In urban and northern areas, air pollution creates a smog veil, reducing UVB intensity even when the sun is visible.

Dietary intake of vitamin D is usually insufficient as the vitamin is primarily found in fatty fish, egg yolks, and fortified products. To combat deficiency, health experts recommend sensible sun exposure during peak hours (10 am to 1 pm), eating vitamin D-rich foods, and considering supplements, especially vitamin D3, under medical advice.

Physical activity plays a supportive role by enhancing circulation and metabolism of vitamin D. Since deficiency symptoms can include fatigue, bone pain, and mood changes, periodic blood level monitoring is key for optimal health.

Sources: NDTV, Times of India, Baylor College of Medicine, NIH

Stay Ahead – Explore Now! Thoughts on a Treadmill? This Trio Finally Hit Stop