When fall and winter arrive, the days get shorter and sunlight becomes limited. Because sunlight is the main source of vitamin D, many people find their vitamin D levels drop during these months. Low vitamin D can affect bone strength, immune health, and even mood. The good news is there are simple ways to keep your levels steady.

Why Vitamin D Matters

Vitamin D helps your body absorb calcium, which keeps bones and teeth strong. It also supports your immune system and muscle function. Some studies suggest low vitamin D may be linked to fatigue, seasonal affect disorder (or seasonal depression), or simply feeling down in the winter.

Practical Ways to Maintain Vitamin D

1. Get Sunlight Safely

• Aim for short periods of sun exposure on your face and arms when weather allows.
• Even 10–20 minutes a few times a week can help.
• Use sunscreen as recommended to protect your skin.

2. Choose Vitamin D–Rich Foods

• Fatty fish (salmon, sardines, tuna, mackerel)
• Fortified foods like milk, yogurt, orange juice, or cereals
• Egg yolks and cheese (in moderation)

3. Consider a Supplement

• If you don’t get enough from sunlight and food, a vitamin D supplement may help.
• Most adults need about 600–800 IU daily, but your healthcare provider can suggest the right dose.
• Avoid taking more than recommended—too much vitamin D can cause health problems.

4. Check Your Levels

• A blood test can show if your vitamin D is low.
• Ask your doctor if you should get tested, especially if you have darker skin, spend little time outside, or have certain medical conditions.

Key Takeaway

Shorter days don’t mean you have to be low in vitamin D. By combining safe sun time, healthy foods, and supplements if needed, you can keep your levels steady all year round.