How Can You Get Enough Vitamin D During Winter?
When sunshine isn't doing the job, food and supplements can help fill the gap.
Some foods naturally contain vitamin D, while others have vitamin D added to them.
Good dietary sources include:
- Fatty fish such as salmon and trout
- Milk and fortified plant-based milks
- Certain fortified cereals
- Egg yolks
- Mushrooms exposed to ultraviolet light
But here's the challenge.
If you're not regularly eating these foods, getting enough vitamin D from your diet alone can be difficult, especially during the winter.
According to the National Institutes of Health (NIH), the recommended daily intake for most adults is:
- Adults ages 19–70: 600 IU (international units) per day
- Adults 71 and older: 800 IU per day
These recommendations include vitamin D from both food and supplements.
For some people, taking a daily vitamin D supplement can be a practical way to meet those needs and the amounts needed for supplementation may need to be higher when your levels are low or deficient.
But before you grab the highest-dose bottle you can find, there's something important to understand.
More vitamin D isn't necessarily better.
Should You Have Your Vitamin D Levels Checked?
This is a question we hear often, especially during the colder months.
And the answer might surprise you.
Yes, It's good to have an annual blood test
A blood test called 25-hydroxyvitamin D can measure your vitamin D level.
Not all medical providers agree with the Endocrine Society's 2024 guidelines against routine testing for generally healthy adults under age 75. Functional medicine providers are looking at something different.
Your healthcare provider may consider testing when there are concerns such as:
- Conditions that interfere with nutrient absorption
- Certain medications that affect vitamin D metabolism
- Osteoporosis or other bone health concerns
- Symptoms or medical conditions that raise concern about vitamin D deficiency
- Mood and sleep disorders
- Other individual risk factors that warrant evaluation
Here's what we want you to remember.
You don't need to assume you're deficient simply because you live in Minnesota or because you're feeling more tired during winter.
But you also don't need to ignore concerns about how you're feeling.
A conversation with your healthcare provider can help determine whether testing makes sense for you.
Can You Take Too Much Vitamin D?
Yes! And this is something we talk about as well.
Because vitamin D is so important for our health, it's easy to assume that taking more will provide even greater benefits.
But that's not how it works.
Vitamin D is a fat-soluble vitamin, which means your body can store it.
Unlike some nutrients that are more readily eliminated through urine, excessive vitamin D intake can build up in your body over time.
For most adults, the NIH sets the tolerable upper intake limit at 4,000 IU per day, unless a healthcare provider recommends and monitors a different dose for a specific medical reason.
Taking excessive amounts can lead to high calcium levels and symptoms such as nausea, weakness, confusion, and kidney problems. Some people have a higher chance of having kidney stones and giving them more vitamin d can make this problem worse.
Vitamin D toxicity is uncommon and is typically associated with excessive supplement use rather than normal food intake or sunlight exposure.
The goal isn't to get as much vitamin D as possible.
The goal is to get enough for your individual needs.
Could Low Vitamin D Be Why You're Feeling So Tired?
Now here's where things can get a little tricky.
Maybe you've been feeling exhausted lately.
You wake up tired, struggle to find your energy during the day, or just don't feel quite like yourself.
It's tempting to blame the long Minnesota winter or assume you're low in vitamin D.
And while vitamin D deficiency can sometimes contribute to symptoms such as muscle weakness or discomfort, fatigue has many possible causes.
Sleep problems, stress, thyroid conditions, low iron, and hormonal changes can all affect your energy and overall well-being.
For women navigating perimenopause or menopause, changes in sleep and hormones may be part of the picture.
For men, concerns about testosterone levels, sleep quality, and other health factors can overlap.
That's why it's important to look beyond a single vitamin or supplement.
At MedStudio, we believe understanding how you're feeling means looking at the whole picture rather than making assumptions about one possible cause.
Sometimes the answer is straightforward. Other times, it takes a little more investigation.
Either way, you deserve to understand what's happening in your body.
Related reading: [The 3am Wake-Up] and [Before You Blame Low Testosterone, Look at Your Sleep].
Simple Ways to Support Healthy Vitamin D Levels This Winter
The good news is that supporting your vitamin D needs doesn't have to be complicated.
A few simple habits can make a difference.
1. Pay attention to what you're eating.
Take a look at how often you're including vitamin D-rich foods in your meals. Small dietary changes can help you get closer to your daily needs.
2. Talk with your healthcare provider about supplements.
If you're not getting enough vitamin D through food, a supplement may be helpful. Your provider can help you decide what's appropriate based on your age, diet, medical history, and medications.
3. Ask whether testing makes sense for you.
Rather than assuming you need a blood test, have a conversation about your personal risk factors and any symptoms you're experiencing.
4. Keep enjoying the outdoors.
Even though Minnesota's winter sun may not provide enough UVB light for vitamin D production, getting outside still has benefits.
Natural daylight helps regulate your body's internal clock, and a walk outdoors can support your mood, movement, and sleep routine.
So bundle up, breathe in that crisp winter air, and enjoy the sunshine whenever you can!
5. Listen to what your body is telling you.
If you've been feeling unusually tired, achy, or simply not like yourself, pay attention.
You don't need to figure everything out on your own, and you don't need to assume it's just part of getting older.
Your Health Deserves More Than Guesswork
Minnesota winters are beautiful, but they can also bring changes to our routines, activity levels, sleep, and nutritional needs.
Vitamin D is one small but important part of staying healthy through the season.
The key is understanding what your body needs instead of following every supplement trend or assuming that more is always better.
And if you've been struggling with your energy, sleep, or other changes in how you feel, it may be time to take a closer look.
At MedStudio, we believe feeling your best starts with being heard, asking the right questions, and understanding the whole picture of your health.
You deserve to feel good in your body, no matter what season of life you're in.
Let's Talk About How You're Feeling
Wondering whether vitamin D, hormonal changes, sleep, or something else could be affecting your well-being?
We'd love to help you explore your questions and understand your options.
Schedule Your FREE 30-Minute Consultation
Bring your questions, your concerns, and even your supplement list. We'll start with a conversation about what's going on and what your next steps might look like.
This article is for educational purposes only and is not intended as medical advice. Please consult a qualified healthcare provider for personalized evaluation and recommendations.
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Sources
- National Institutes of Health, Office of Dietary Supplements. Vitamin D: Fact Sheet for Consumers
- Endocrine Society (2024). Clinical Guideline Recommendations for Vitamin D
- Journal of Clinical Endocrinology & Metabolism. Influence of Season and Latitude on the Cutaneous Synthesis of Vitamin D3