Those days when we leave the house in complete darkness at 6 AM and return under the same gloom at 5 PM are back. We feel sleepy, as our biological clock is disrupted by the lack of natural light (for it, most of the day is bedtime). We won’t deny that, in our case, the absurd idea of becoming bears or marmots and returning to our human form between March and April has crossed our minds. Have you thought about it too? Well, while we find the magic potion to help us with that, let us tell you one of the reasons why our body feels this way and a possible alternative to deal with it.
Winter – Sun Exposure = Vitamin D Deficiency
Vitamin D plays a key role in our body, as it stimulates the absorption of calcium in the intestine, regulates the immune system, and improves muscle function. The problem here is that the greatest production of this vitamin occurs through our skin when we are exposed to the sun’s ultraviolet light. Although it can also be obtained through certain foods, the amounts are usually minimal. Numerous studies have shown that, in adults, vitamin D deficiency can lead to diseases such as osteopenia, osteoporosis, osteomalacia, and muscle weakness. Additionally, evidence suggests that low levels of this vitamin are linked to autoimmune diseases, cancer, cardiovascular problems, depression, and dementia. Therefore, while we wait to enjoy days with more sun exposure, a useful alternative is vitamin supplements. A study conducted in China showed that consuming vitamin D3 in a dose of 1000 IU per day for a winter month helps increase blood levels of this vitamin. It also helps maintain a balanced hormone called PTH, which is essential for bone health and calcium regulation in the body.
How to Take It?
You can consume it after breakfast, as long as it includes fatty foods such as eggs or avocado toast. Otherwise, it may be more beneficial to take it after lunch. The important thing is that the meal contains healthy fats, as this helps it to be absorbed more efficiently, given that it is a fat-soluble vitamin.
Precautions
As with everything in life, it is important to maintain balance, and this vitamin supplement is no exception. If you are interested in incorporating it into your daily routine, remember that it can interact with certain medications. Therefore, it is essential that you consult a doctor or nutritionist to determine the appropriate dose and prevent possible side effects, especially if you have diagnoses of kidney or heart disease, or if you are taking medications such as corticosteroids, statins, thiazide diuretics, among others.
References
Lips, P., van Schoor, N. M., & de Jongh, R. T. (2014). Diet, sun, and lifestyle as determinants of vitamin D status. Annals of the New York Academy of Sciences, 1317(1), 92–98. doi:10.1111/nyas.12443
Mayo Clinic Staff. (2023, August 10). Vitamin D. Mayo Clinic. https://www.mayoclinic.org/drugs-supplements-vitamin-d/art-20363792
Rebecca S Mason, Mark S Rybchyn, Myriam Abboud, Tara C Brennan-Speranza, David R Fraser. (2019).The Role of Skeletal Muscle in Maintaining Vitamin D Status in Winter, Current Developments in Nutrition, Volume 3, Issue 10, ISSN 2475-2991. https://doi.org/10.1093/cdn/nzz087.
Holick, M. F. (2007). Vitamin D Deficiency. New England Journal of Medicine, 357(3), 266–281. doi:10.1056/nejmra070553
Zhang, X., Zhang, Q., Zhang, X., Gu, Q., Pan, J., Pei, Y., Li, J., Jiang, F., Diao, L., Zhou, H., Ding, H., Zhang, Z., Zhou, G., Wang, W., & Li, B. (2023). Effect of vitamin D 3 supplementation in winter on physical performance of university students: a one-month randomized controlled trial. Journal Of The International Society Of Sports Nutrition, 20(1). https://doi.org/10.1080/15502783.2023.2258850
