How to get vitamin D in winter

As winter approaches, the days become shorter and sun exposure decreases significantly, which can affect your vitamin D levels. necessary for bone health and overall well-being of the body.

He deficit Vitamin D is very common and the causes vary. Factors that may contribute to low levels of vitamin D in the body include limited exposure to natural light and a diet poor in foods rich in the vitamin, malabsorption problems, or certain medications.

“More and more patients are coming for consultation with a blood test, which confirms a deficiency of this fat-soluble vitamin, which is better absorbed when taken orally with a small amount of fat,” the doctor says. Cayetano AlegreHead of the Rheumatology Service at El Pilar Hospital.

The sun, the main supplier

Vitamin D plays a fundamental role in the functioning of the body as a whole, and in particular it is necessary for the absorption calciumwhich is one of the most important components of bones, as well as for nervous system, muscular And immunity.

Exposing large areas of your body to the sun (not just your hands or face) is the most natural and effective way to get vitamin D throughout the year. However, it is important to find a balance because overexposure Sun exposure can have negative effects on your skin, from premature aging to an increased risk of skin cancer.

Other sources

“The key is to find other sources of this vitamin,” says Dr. Alegre of El Pilar Hospital. In addition to sun exposure (with caution), diet A varied and balanced diet can provide adequate amounts of vitamin D.

The specialist recommends fatty fish such as salmon, sardines and herring, as well as fish oil, egg yolk, cheese and fortified foods such as breakfast cereals or soy drinks as they are excellent options for increasing your intake of this vitamin.

Be careful not to overdo it

In cases of severe deficiency additive This may be necessary, but always under the supervision of a physician who will determine the appropriate dosage and frequency. “Vitamin D treatment can correct low vitamin D blood levels and improve bone health,” explains Dr. Cayetano Alegre, a rheumatologist at El Pilar Hospital.

It’s important to keep in mind that excess Vitamin D can be harmful, potentially causing toxicity and side effects such as impaired kidney function, increased blood calcium levels, confusion, arrhythmias, nausea and weight loss, among others. However, this is unlikely to occur due to sun exposure or diet, highlighting the importance of maintaining a balance in intake.