Boost Your Energy This Winter With Foods That Are High In Vitamin D

You don't need to rely solely on the sun for your daily dose.

Because we tend to spend less time in the sun in the winter, it’s common to be warned that we may not be getting enough vitamin D. And there’s a reason we need that D: A lack of it can make us feel tired, so much so that we may want to hibernate for the season. It also affects our immune system and mood.

According to research, it could take about two hours’ worth of afternoon sun exposure, if not more, for the skin to produce enough vitamin D in the winter, when accounting for the types of clothing typically worn during the season. But prolonged sun exposure can put us at risk of skin cancer, and spending hours outside in the cold isn’t exactly fun.

But you can turn elsewhere to help get your daily dose of vitamin D. We spoke with nutrition experts about the types of food that can help, and how much of them to eat.

What is vitamin D?

“Vitamin D is an essential nutrient that has many critical functions in the body, including bone health, nerve function and immune health,” explained Hilary Walentuk, a registered dietitian and senior nutrition specialist at the New England Dairy nonprofit. “Vitamin D boosts the production of immune cells and helps the body fight off viruses and bacteria, making it an especially important nutrient during the cold and flu season.” The average adult needs 600 international units, or IU, of vitamin D per day, whereas older adults may need around 800 IU.