Keeping Your Vitamin D Levels Up in the Winter

Vitamin D is an important nutrient necessary both for strong bones and general health. It helps the body build strong bones by absorbing calcium from food and supplements you take. In addition, it helps with everything from bolstering your immune system to maintaining nerves that carry messages from the brain to the body.


Unfortunately, many people don’t get the amount of vitamin D they need, especially in the winter. The reason for this is that the easiest way for your body to get vitamin D is by using the sun to produce the vitamin for itself. Your skin actually produces vitamin D when it’s exposed to the sun’s rays. Think of it like photosynthesis, only your body is producing vitamin D. In the summer, it’s easy to get enough vitamin D because (a) there’s plenty of sunlight and (b) you generally wear clothing that exposes more of your skin in the summer, making it easy for your skin to produce vitamin D.


In the winter, however, there’s less hours of sunlight in the day, and depending on your latitude, many of the sun’s UV-B rays (which the body uses to make vitamin D) are reflected off the atmosphere back into space. You also generally expose little skin in the winter. Overall, it’s pretty difficult to get vitamin D from the sun in the winter.


So what can you do to compensate? First, you can eat foods that are rich in vitamin D such as fatty fish including salmon, tuna, and mackeral. Mushrooms, cheese, egg yolks and beef liver also provide smaller amounts of vitamin D. While there aren’t many foods that are naturally rich in vitamin D, many, such as milk and breakfast cereals are fortified with vitamin D. The second way to get more vitamin D in the winter is to take a vitamin D supplement. According to the Office of Dietary Supplements, adults between 19-70 years old need 600 IU of vitamin D a day, and can safely ingest up to 4000 IU. Vitamin D is fat soluble, which means it is possible to take too much, so be sure to stay within the safe range.



vitamin D winter



The University of Maryland’s Center for Cosmetic Surgery is a knowledgeable, experienced and highly skilled team of surgeons. We will work with you to achieve your aesthetic goals, carefully explaining the process and selecting the procedures that are best for you. There are many things to consider when deciding whether cosmetic procedures are right for you, such as how invasive the treatment is, the length of recovery, side effects, and costs. We will spend time going over the surgery, the recovery and the expected outcome.

 As a part of the University of Maryland’s network, we have access to cutting edge technology and the latest advancements in the field of cosmetic surgery. We are committed to ensuring that our patients get the best possible care and outstanding results.

If you have any questions about any of these procedures, please contact University of Maryland’s Center for Cosmetic Surgery and Wellness by calling 410.328.2360 or today!


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