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It’s long been said that the best way to get enough vitamin D is to get some sunlight (with sunscreen, of course), but that’s not so easy to do during the winter, when even a short walk requires layering up.
That said, not all of us are living in complete darkness for months on end. Most of us get plenty of indirect sunlight through a window, whether we’re sitting at a strategically placed work-from-home desk or driving a car. But if you rely on a sunny window to get your vitamin D, the shade won’t provide you with the nutrient you need.
Doctors say you’re probably not getting enough. That’s important information, because a deficiency of this nutrient has been linked to a variety of health problems, including potentially increasing your risk of contracting COVID-19. Here’s what doctors want you to know and how to make sure you’re getting enough.
Why is Vitamin D important?
Before we get into the best ways to get vitamin D, it’s important to know why you need it in the first place. Dr. Natasha BhuyanThe One Medical primary care physician says scientific studies are shedding more light on why vitamin D is important for the body, adding to an already long list. “Not only does vitamin D support bone health, we also know for sure it reduces the risk of falls in older adults,” she said, listing one major benefit.
Dr. Sophia TolliverVitamin D is also linked to mood, says Dr. Schneider, an assistant professor of family medicine at the Ohio State University College of Medicine. Scientific studies have shown a link between depression and a deficiency of this nutrient. Vitamin D has also been linked to the prevention of cardiovascular disease and a lower risk of breast cancer, and as mentioned above, may also help prevent COVID-19.
“There is strong evidence that higher blood levels of vitamin D are associated with a lower risk of contracting COVID-19,” Dr. Michael HolickUnfortunately, the majority of people in the U.S. don’t get enough, added the leading vitamin D expert and professor of medicine at Boston University School of Medicine.
RELATED: The Best Way to Know If You’re Deficient in Vitamin D
How to Get Enough Vitamin D
According to Dr. Tolliver, it’s recommended that adults get 600 international units of vitamin D per day, and there are several foods that are good sources of vitamin D. “Oily fish like salmon, sardines, and herring all contain vitamin D,” he says. For example, one serving of salmon contains 526 international units of vitamin D, which is almost all the amount you need for the day. “Egg yolks, cheese, and beef liver are also low in vitamin D,” Dr. Tolliver says. Unfortunately, it’s very hard to get vitamin D from plant foods, but fungi contain it in small amounts.
Another way to get vitamin D is through exposure to the sun. Dr. Andrew OrdonEmmy Award-winning show host DoctorsIt explains that when the skin is exposed to the sun’s ultraviolet rays, the body produces vitamin D.
“Just 15 to 20 minutes of direct sunlight a day is enough to get enough UV exposure to stimulate vitamin D production,” says Dr. Ordon. But Dr. Holick says that sunlight in the winter doesn’t produce vitamin D. “If you live in a state that’s above 35 degrees latitude (above the Tennessee-Nevada border), your body doesn’t synthesize enough vitamin D in the winter because of the angle of the sun,” he says. Scientific research backs up his opinion, proving that the angle of the sun affects how much vitamin D your body can synthesize. Dr. Tolliver adds that people with darker skin need three times as much vitamin D as people with lighter skin because they synthesize less.
Related: 13 Foods High in Vitamin D
Can you get Vitamin D through a window?
Unfortunately, all four experts say it’s impossible to get enough vitamin D from a sunny window, because glass literally blocks it. Dr. Toliver explains that there are two types of UV rays: UVA and UVB. UVB rays lead to the synthesis of vitamin D. UVA rays lead to premature aging and can cause skin cancer. “Glass blocks 100% of the UVB rays needed to produce vitamin D, but it does let UVA rays through,” says Dr. Toliver. That means if you sit near a sunny window all day, you’re not getting the benefits of vitamin D, but rather exposing your body to harmful UV rays. Takeaway tip: You should wear sunscreen any time you’re exposed to sunlight, even indoors.
Dr. Tolliver says this is true whether the sun is shining through a car window or from inside your home. If it’s shining through a window, you’re not getting any of the vitamin D benefits. Dr. Ordon reiterates that direct sunlight exposure — being outside in the sun — helps your body produce enough vitamin D, but for the majority of people in the U.S., this is only possible for part of the year. For this reason, all experts say it would be wise to consider a vitamin D supplement.
RELATED: How many Americans are vitamin deficient?
What are the signs of Vitamin D deficiency?
Another tricky thing about vitamin D is that even though it’s associated with a long list of health benefits, it can be hard to know if you’re not getting enough. Signs of a vitamin D deficiency include fatigue, depression, and weakened bones. Dr. Toliver says the best way to find out if you’re deficient is to get a blood test in your doctor’s office.
Getting enough vitamin D is important year-round, but it’s especially important in the winter, when most people don’t get enough UVB rays from the sun to stimulate their body’s production of vitamin D. If you thought strategically placing your work-from-home desk next to a sunny window would help, think again. Now you know one vitamin D myth has been debunked.
Next, 15 foods to boost your immunity
