Get Your Vitamin D This Winter: Tips for Wisconsin and the Midwest HL-4.15
Vitamin D is essential for overall health, supporting strong bones, heart health, and your immune system. But in Wisconsin and across the Midwest, where winters are long and the sun is scarce, getting enough of the “sunshine vitamin” can be a real challenge. Here’s how to keep your vitamin D levels up during those cold, dark months.
Why Vitamin D Matters
Vitamin D helps your body regulate calcium and phosphate, which are critical for maintaining strong bones. It also supports muscle function, your immune system, and even heart health. Research suggests that vitamin D may also reduce the risk of certain cancers.
During spring and summer, your body naturally produces vitamin D when exposed to sunlight. But from late fall through early spring in Wisconsin and neighboring states, it’s much harder to get enough sunlight. The days are shorter, and much of the time outside is spent bundled up against the cold, blocking your skin’s exposure to the sun.
Natural Sources of Vitamin D
The best source of vitamin D is sunlight, but in a Wisconsin winter, getting outside during peak daylight hours isn’t always an option. Even when it’s sunny, the angle of the sun during winter months makes it harder for your body to absorb sufficient vitamin D.
That’s where your diet comes in. Foods rich in vitamin D include:
- Fatty fish such as salmon, tuna, and mackerel
- Egg yolks
- Cod liver oil
- Fortified foods like milk, orange juice, and cereals
For plant-based options, look for mushrooms and fortified plant milks. If these foods aren’t part of your daily diet, a supplement may help.
Should You Take Supplements?
During the colder months, many people in Wisconsin and the Midwest find it difficult to meet their vitamin D needs through sunlight and food alone. A daily vitamin D supplement can help bridge the gap.
The recommended daily allowance for most adults is 800 international units (IU), but some doctors suggest increasing this amount during winter. Before starting supplements, consult your healthcare provider to determine the right dose for your needs. Too much vitamin D can cause side effects, such as kidney stones or elevated calcium levels.
Factors That Affect Absorption
Certain factors can make it even harder to maintain healthy vitamin D levels:
- Skin tone: People with darker skin require more sunlight exposure to produce enough vitamin D.
- Age: Older adults synthesize vitamin D less efficiently.
- Health conditions: Liver or kidney disease and certain surgeries can reduce your body’s ability to absorb or process vitamin D.
Winter Wellness Tips for Wisconsin and Beyond
Here are some practical ways to stay on top of your vitamin D levels:
- Soak up the sun when you can. If it’s sunny, take a quick walk at midday to maximize exposure. Bundle up, but leave your face uncovered.
- Include vitamin D-rich foods in your meals. Try adding salmon to your Friday fish fry or pairing eggs with a glass of fortified milk.
- Consider a supplement. A multivitamin with vitamin D or a specific supplement can help get you through the darker months.
If you’re unsure about your vitamin D levels, your healthcare provider can order a simple blood test. Maintaining healthy levels can boost your mood, keep your bones strong, and help you stay healthy through the long Midwest winter.
By following these tips, you can face the Midwest winter with a little extra energy and a lot less worry. Stay warm, stay active, and don’t forget to catch the sun when it’s shining—even if it’s just for a few precious minutes!