How much vitamin D do you need in winters? Know what experts recommend to suffice the need

Recent research at 2023 American Heart Association’s Scientific Sessions conference proposes that the recommended dietary allowance of vitamin D in individuals is insufficient to attain optimal levels, particularly for people with heart issues.

Experts suggest the amount of vitamin D during winters can vary based on factors such as age, sex, health status, and individual needs. However, general guidelines suggest that adults need around 600 to 800 international units (IU) of vitamin D per day.

It's important to note that sunlight exposure also contributes to vitamin D synthesis in the skin, but during winter months or for those with limited sun exposure, dietary sources and supplements may be necessary to meet recommended levels. In that case, always consult with a healthcare professional for personalized advice for supplements you may take or the change in nutrition you must adapt to suffice the need of vitamin D in your body.

Foods that help in combating vitamin D deficiency in body:

Fatty Fish: Salmon, mackerel, sardines, and trout are rich sources of vitamin D.

Cod Liver Oil: A potent source of vitamin D, cod liver oil is available in supplement form.

Egg Yolks: Eggs, particularly the yolks, contain vitamin D. Keep in mind that the amount can vary based on the chicken's diet.

Mushrooms: Some varieties of mushrooms, like maitake and shiitake, can provide a small amount of vitamin D when exposed to sunlight.

Fortified Foods: Many foods, such as milk, orange juice, and breakfast cereals, are fortified with vitamin D. Check the labels for added nutrients.

Cheese: Certain types of cheese, like Swiss and cheddar, contain small amounts of vitamin D.

Tofu and Soy Milk: Some plant-based products, when fortified, can be good sources of vitamin D.

Also watch: Discover the immune-boosting magic of winter oranges