As the days grow shorter and temperatures drop, many of us find ourselves retreating indoors, indulging in cozy activities like reading or binge-watching TV shows. Anyone else completely hooked on Tell Me Lies or Nobody Wants This? While these habits may have their perks, they can also lead to a common but often overlooked issue: Vitamin D deficiency. This issue really comes to the forefront in the winter, and did you know that it can have a serious impact on our mental health?

What is Vitamin D?

Vitamin D, often dubbed the "sunshine vitamin," is a fat soluble vitamin that is crucial for various bodily functions. It helps regulate calcium and phosphorus levels, promotes healthy bones, and supports immune function. And guess what? This little powerhouse might even help shield you from infections (hello, COVID-19) and serious diseases like cancer, heart issues, diabetes, and dementia. Talk about a multitasker!

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Here’s a fun tidbit: Vitamin D is also a hormone! Yep, you heard that right. This means it’s in charge of how your cells and organs function—pretty impressive, huh? You might be wondering why we don’t just call it “Hormone D.” Well, it’s because we simply can’t LIVE without it, and “vita” means “life” in Latin.

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Despite Vitamin D’s importance, almost half of all American Adults (42%) are running low on this vital vitamin. And it’s not just the grown-ups; 50% of kids aged 1 to 5 and a whopping 70% of kids aged 6 to 11 are also deficient in Vitamin D. 

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Sure, you can get a little Vitamin D from foods like salmon, sardines, and fortified cereals, milk, or yogurt. But let’s be real: your body mainly cranks out active vitamin D when you soak up some sunshine. If you’re in New York or nearby, though, good luck! From October to April, the sun barely shows up to the party, making it tough to keep those Vitamin D levels up during the gloomy winter months. So, let’s get smart about it!

Why Winter Makes Vitamin D Deficiency Even Worse

Let’s face it: winter is like a party crasher for your Vitamin D levels. With those dreary, cloudy skies and ridiculously short days, sunlight becomes a rare gem that we all desperately chase. Add in our natural tendency to hibernate indoors, and it’s a recipe for a serious Vitamin D drought!

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But wait, there’s more! Your geographical location, skin tone, and age all play a part in how well you can soak up that glorious sunshine. If you’re pregnant, African American, Hispanic, of older age or carrying a few extra pounds, you might be at an even higher risk for Vitamin D deficiency. So, while winter is busy ruining your glow, it’s time to get proactive about keeping those Vitamin D levels up!

The Connection Between Vitamin D and Mental Health

Growing research suggests a link between Vitamin D levels and mental health. Deficiency in this essential nutrient has been associated with various mood disorders, including depression, anxiety, and seasonal affective disorder (SAD). Here’s how that Vitamin D deficiency can mess with your mental game, especially in winter:

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• Mood Regulation: Vitamin D receptors are present in areas of the brain involved in mood regulation. Low levels can disrupt neurotransmitter balance, particularly serotonin. The result? You might find yourself feeling sadder than a puppy in a rainstorm.
• Seasonal Affective Disorder (SAD) Alert:  SAD is a type of depression that typically occurs during winter when sunlight is scarce. SAD isn’t just a catchy name; it’s a real deal that hits hard during the winter months when sunlight is playing hide-and-seek. If your Vitamin D levels are low, you’re at a higher risk of catching those SAD vibes, making winter even gloomier. 
• Cognitive Function: Vitamin D isn’t just about mood—it’s also crucial for keeping your brain sharp. With its anti-inflammatory, antioxidant, and neuroprotective superpowers, low levels can lead to cognitive decline and make it tough to focus. And let’s be honest, winter is already a struggle without adding brain fog to the mix!

Recognizing the Symptoms of Vitamin D Deficiency—Sound Familiar?

Here are the telltale signs you might be low on the sunny stuff:

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• Fatigue and low energy
• Getting sick all the time
• Mood swings, irritability, or downright blues
• Trouble focusing or concentrating
• Muscle weakness or bone pain (and maybe you’ve even been diagnosed with fibromyalgia)

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If any of this sounds like you—especially in winter—ask your healthcare practitioner to test your Vitamin D levels! We recommend measuring serum 25-hydroxy Vitamin D  (25(OH)D) as this is the most accurate way to measure how much Vitamin D is present and metabolically active in your body. Once you understand your Vitamin D status, we recommend supplementing with Vitamin D3, or cholecalciferol, as this is the form your body produces in response to sun exposure. Do not be fooled by supplements that have D2, or ergocalciferol, this is a synthetic form that is not as effective. Aim for a Vitamin D3 supplement that has K2 in the mix and take it with a fatty meal for maximum absorption because, remember, vitamin D is fat-soluble!

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After you start your D3/K2 combo, keep an eye on those levels and adjust your dose as needed. Vitamin D insufficiency is typically reported as <30 ng/ml, while optimal Vitamin D levels are between 45-70 ng/ml. Check out 7 Ways to Put Vitamin D To Work For Your Winter Wellness for more on supplementing Vitamin D based on your levels. 

How To Combat the Winter Blues – And Some Ways To Boost Vitamin D: 

Lucky for you, there are plenty of fab strategies to crank up your Vitamin D levels and mood, especially when winter rolls in and the sun decides to play hard to get:

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1. Light Therapy: Invest in a light therapy lamp if the winter blues are trying to take you down. These bad boys simulate natural sunlight and can be your mood’s best friend during the colder months. Aim for about 20-30 minutes in the morning. Check out the 13 best light therapy lamps here and let the sunshine in!
2. Supplement Wisely: Most of us need to supplement with Vitamin D during winter. It's generally recommended to take between 2,000 and 5,000 IU daily with fat, especially if you live in northern latitudes. Always consult with a healthcare professional to determine the right dosage and continue to monitor your Vitamin D levels to adjust your dosage as needed. 
3. Prioritize Nutrition: Focus on a nutrient-rich diet to support your mood. Load up on omega-3 fatty acids—think fatty fish, walnuts, chia seeds, and flaxseeds and don’t forget your fruits, veggies, whole grains, and lean proteins! Getting enough Vitamin D from food alone is a tall order, but you can still find it in foods such as fatty fish, sardines, egg yolks, cheese, beef liver, and fortified cereals or plant milks.
4. Stay Active: Regular exercise is a powerful antidote to the winter blues. Use these colder months to your advantage to improve your health. Aim for at least 150 minutes of moderate-intensity activity each week. Whether it’s a brisk walk outside, yoga, or indoor cycling, staying active can release endorphins and enhance your overall mood. Find a workout you love, and you’ll keep coming back for more!
5. Establish a Routine: Creating a consistent daily routine can help combat feelings of lethargy, regulate your body’s internal clock, and can also improve sleep quality. Create regular wake-up and bedtime hours, and fill your days with activities that bring you joy. Instead of dreading winter, see it as a time for rest, reflection, and building new routines!
6. Connect with Others: Social interactions are vital for mental well-being. Make an effort to connect with friends and family this winter season. Sharing experiences and laughter can uplift your spirits significantly. Remember to cherish and nurture the meaningful relationships that matter most to you—never take them for granted!
7. Practice Mindfulness and Stress Reduction: Incorporate mindfulness practices like meditation, deep breathing, or yoga into your routine. These can help reduce stress and promote a sense of calm, making us less prone to experiencing those winter blues. 
8. Limit Alcohol and Caffeine: It’s tempting to sip on those cozy alcoholic drinks or caffeine-fueled concoctions, but both can mess with your sleep and ramp up anxiety and depression. Try swapping them for herbal teas, bone broth, or a delicious cup of hot chocolate electrolytes or a cacao mushroom mix.
9. Prioritize Sleep Hygiene: Quality sleep is a must for mental health. Turn your bedtime routine into a mini spa experience—think Epsom salt baths, a glass of Poppi in a wine glass, a soothing face mask, rich body butter, and a lit soy wax candle. Keep your sleep space dark and cool, and ditch the screens before bed to score that restful beauty sleep! 
10. Honorable Mention - Get Outside Every Day: While it may not increase your vitamin D meaningfully, bundling up, getting some natural light, and embracing those chilly days can work wonders for your mood. Aim for at least 15-30 minutes of sun exposure, especially in the morning. Need a little motivation? Schedule a daily “sun date” with your partner or call up a friend. Trust me, even a few minutes outside can help boost your mood! 

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Winter doesn’t have to be your yearly gloom-fest! Get savvy about Vitamin D deficiency and how it messes with your mood. You’ve got options: sunlight, diet, supplements, even a little light therapy glam-up. Prioritizing Vitamin D is a game-changer for feeling fabulous—even when it’s freezing. And if things still feel off? Call in the pros and get the support you deserve. This winter is all about feeling good and leveling up, so let’s make it one for the books!

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