Vitamin D deficiency in Winter: Causes, Symptoms and Prevention

Vitamin D is a vital vitamin, and it is vital to the organism regarding the skeletal system, immune system and in general health. The energy, mood and bone strength levels can be influenced by the deficiency of vitamin D in a significant percentage of the population due to winter. The Vitamin D levels in winter are low, which can be attributed to the absence of the sun and exposure and staying in the house because of the relatively less daylight. One ought to know the causes, symptoms and prevention in order to ensure they remain healthy during cold season.

What Is Vitamin D and Why Is It So Important?

Vitamin D is a fat-soluble vitamin that the body synthesizes when exposed to sunlight. It is helpful in the absorption of calcium and phosphorus, which are exceedingly essential in the formation of strong bones and teeth.  Vitamin D also boosts the immune system, muscle development, and can also prevent chronic diseases. The body should not be deprived of Vitamin D in the winter period since there may not be enough sunlight to sustain the body.

Why is Vitamin D Deficiency so common in Winter?

During winter, the sun is not as strong and the days are not very long thus there is less UVB. It causes cause due to factors such as:

• Spending more time indoors
• Wearing a lot of dresses and hiding much of the skin.
• Living in the high latitudes with low sunlight.
• Less outdoor games due to low temperatures.
• Unfavourable climate and UVB protective smog.

These circumstances reduce the abilities of the skin to synthesize vitamin D and supplementation or dietary ingestion becomes more pronounced.

The Common Symptoms of Vitamin D Deficiency

The deficiency of vitamin D can be rather insidious and it can go undetected. Signs include:

• Fatigue and low energy
• Bone and muscle pain
• Factors that make elderly patients weak or fall.
• Mood swings e.g. depressed mood, mood elevation.
• Slow wound healing
• Hair thinning or hair loss

Prevention of long-term Vitamin D deficiency risk factors can be achieved through early detection of such symptoms.

Who Is at Higher Risk?

Among the groups are those that are more vulnerable to winter deficiency and these are:

• The aged individuals with less efficient skin production.
• The ones with slightly darker skin complexes (reduced synthesis of vitamin D).
• Stay-at-home people spend most of their time.
• The obese individuals, as vitamin D may be in the body fat.
• Breastfeeding and pregnant mothers.
• Human beings with fat absorption digestive diseases.

Vitamin D deficiency can be preemptively monitored due to the awareness of the risk populations.

Health risks of a Deficiency of vitamin D During Winter

The lack of vitamin D can lead to multiple health issues and in particular in winter:

• Problems with the bone: The risk of osteoporosis, rickets in children, and fractures is growing.
• Immune defects: High susceptibility to infections.
• Weakness of the muscle: Fall and injury inducing.
• Mood disorders: Raised risks of seasonal affective disorder (SAD).

Long-term effects on the general health of Vitamin D deficiency can be extreme or chronic.

Read More: Vitamin D2 vs D3, What's the Difference?

Diagnosis of Vitamin D Deficiency?

A blood test of vitamin D level of 25-hydroxy is usually used to diagnose it. It is usually referred to as deficient when the level is below 20 ng/mL. The doctors are also in a position to examine the symptoms, diet, lifestyle and risk factors of Vitamin D deficiency and subsequently prescribe the supplements or adjust his diet.

Prevention of Vitamin D Deficiency in Winter?

Knowing how to prevent vitamin D deficiency in winter involves the safe exposure to sun, diet and supplement:

• Also spend 10-30 minutes out in the winter, bare-faced, arms or hands.
• Consume Foods rich in vitamin D which are fatty fish and egg yolks, fortified dairy and mushrooms.
• Vitamin D is taken as supplement due to the inadequacy of the diet or sunlight.
• Take fortified food to maintain your Vitamin D in a winter.

The Vitamin D Supplements: What you should know?

Its supplementation may be prescribed to those who are exposed to the risk of being vitamin D deficit during the winter period. Key points include:

• Before taking any supplement, you should also make sure and consult your doctor.
• The dosage is determined by age, lifestyle as well as the prevailing concentrations of vitamin D.
• Forms must be vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol), and D3 is normally more effective.
• It might lead to an overdose; excess will be toxic.

Lifestyle Tips to Maintain Healthy Vitamin D Levels

• Outdoor activities also included, including short walks.
• Consume much vitamin D rich foods.
• Ensure sufficient consumption of calcium as a supplement of vitamin D.
• Eat properly to absorb nutrients generally.
• One should not smoke, and alcohol should not be taken (it can interfere with the metabolism of vitamin D).

Myths and Facts of Vitamin D in the winter

Myths:

• Vitamin D is only obtained in adequate amounts in tropical countries which are sunny.
• Vitamin D can be replaced by other nutrients.
• Sunscreen is used in its entirety to inhibit the production of vitamin D.

Facts:

• It is even possible to supplement vitamin D during winter, after a brief exposure to the sun.
• Vitamin D is another vitamin which is supposed to be mixed with other vitamins like calcium.
• Supplements are safe and effective as they are taken as they are prescribed.

The realization of the fact helps in prevention of vitamin D deficiency.

Conclusion

Vitamin D deficiency in winter is widely known due to a small amount of sunlight and indoor activities. To be healthy, fight, and maintain the bones strong, it is necessary to consume Vitamin D during the winter season with the assistance of the diet, supplementation, and safe sun exposure. The impacts of winter-related vitamin D deficiency can be minimized through early detection of symptoms, awareness of the risk factors, and preventive measures and be used to sustain the energy and health of the colder seasons.

Please book an appointment with the best Nutritionist in Lahore, Karachi, Islamabad and all major cities of Pakistan through Instacare, or call our helpline 03171777509 to find a certified doctor for your illness.