Vitamin D supplements winter time: Why so many need extra support
Discover why vitamin D is especially important during the winter months and what research says about how common it is to lie low when the sun is not enough.
Introduction
Vitamin D is one of the nutritional components most affected by the seasons.
During the summer, it is easy for the body to form vitamin D through sunlight, but as we enter darker months, conditions change completely.
In Sweden, the sun's UV-B radiation drops so much that the body is almost unable to produce vitamin D at all between November and April.
Research from Swedish universities shows that many adults get low levels during the winter, making vitamin D supplementation an important issue for large parts of the population.
In this article, we go over what the research shows, why vitamin D matters, and how you can support the body when light decreases.
Why is vitamin D so important for the body?
Vitamin D has several functions that affect how we feel during the day.
Among other things, it contributes to the normal functioning of the immune system, energy metabolism and muscle activity.
But above all, it is needed all year round for the body to function in a balanced way.
Sunlight is our main source
Most of our vitamin D is obtained through the sun, not the diet.
Therefore, the winter months are particularly challenging, especially in northern Europe where the sun's rays are too weak to contribute to the body's own production.
Why Northerners Are at Risk
Studies show that the sun's radiation is sufficient for vitamin D formation approximately between April and September.
The rest of the year there is not enough daylight, leaving many low levels as early as November and all the way through to spring.
Research: Half need vitamin D supplements in winter
A Swedish study followed more than 600 people for an entire year to see how their vitamin D levels varied over the seasons.
The result was clear:
Around half of the participants had levels below 50 nmol/l during the winter months, which is seen internationally as inadequate.
This is how the levels dropped during the winter
In July, participants' levels were on average close to the recommended range, but in February they were almost halved.
The stark difference shows how dependent we are on the sun's energy to maintain stable levels.
Travel and lifestyle made a big difference
People who travelled south or used a solarium had significantly higher levels than those who stayed in Sweden.
It shows how quickly the body reacts to increased UV-B exposure.
Supplements produced varying results
An interesting finding was that regular multivitamins gave a weaker effect than expected.
This suggests that dose, quality, and form of supplementation play a role in how well the body can assimilate vitamin D during the winter months.
Common causes of low vitamin D levels
There are several factors that affect how easily the body can maintain a stable level of vitamin D.
Understanding them can help you make conscious choices.
Limited time outdoors
Many people spend much of the day indoors during wintertime, reducing natural exposure to daylight even further.
Higher needs through lifestyle
Studies show that factors such as being overweight and smoking are linked to lower vitamin D levels.
The body's handling of vitamins is influenced by everything from energy expenditure to lifestyle habits.
Foods often give too little
Although some foods such as oily fish, fortified dairy products and eggs contain vitamin D, it is difficult to reach recommended levels through diet alone -- especially when sunlight is minimal.
How to support your body in the winter
There are several strategies to help the body maintain a stable level of vitamin D during the months when the sun is not enough.
1. Prioritize daylight when it goes
Short walks in the middle of the day can make a big difference.
Although UV-B is not enough winter time, light can help the body maintain a better circadian rhythm.
2. Top up through the diet
Oily fish such as salmon and mackerel, as well as fortified foods, can contribute part of the daily requirement.
But for most people, it's not enough all the way.
3. Consider High-Quality Vitamin D Supplements
Since studies show that many people get low levels in the winter time, supplements can be an effective way to support the body.
Here, Relivo fits well as a holistic supplement, as the product provides a wide range of nutrients that support the daily functions of the body.
Relivo contains 200% vitamin D of the daily recommended intake and acts as a smooth base support all year round - especially during periods of less sun.
4. Review your habits
Small changes such as more time outdoors, more stable sleep routines, and a balanced diet can help the body use nutrients more efficiently.
Summary
Vitamin D supplementation in winter is relevant for many of us living in the Nordic countries.
When the sun's rays are no longer sufficient, our levels are quickly affected, and research shows that much of the population is below recommended during the winter months.
By understanding how vitamin D works, where it comes from and how you can support your body, you can create better conditions for stable energy and balance even when the days are darkest.
Sources
- Diabetes portal, Lund University: “Half may need vitamin D supplements in winter”
https://www.diabetesportalen.lu.se/artikel/halften-kan-behova-d-vitamintillskott-vintertid - References to general vitamin D research via:
Food Administration, EFSA, Harvard School of Public Health, National Institutes of Health
