Stay bright in winter with Vitamin D
As winter settles over Canterbury, shorter days, limited sunlight, and more time indoors increase the risk of vitamin D deficiency.
Often called the “sunshine vitamin,” vitamin D is essential for healthy bones, immune support, and mood regulation. The sun’s UVB rays, needed for vitamin D production, are weaker in winter and often absent altogether.
Environmental Health Intelligence NZ estimates one in 20 adults are vitamin D deficient, with higher risk in the South Island. From August to October, deficiency is over three times more common here than in the North Island.
Symptoms of deficiency include tiredness, low mood, frequent illness, aches, hair loss, pale skin, poor appetite, and slow healing. Long-term deficiency can lead to osteoporosis, where bones become thin and brittle.
- Boost vitamin D: Get outside daily for 15 to 30 minutes with your face and arms exposed. Sunscreen use won’t block vitamin D production.
- Eat vitamin D-rich foods, though diet alone is usually insufficient. Good sources include oily fish, egg yolks, full-fat milk, and butter.
- Consider supplements, especially in winter. Certified nutritionist John Arts of Abundant Health suggests a combination D3/K2 supplement with 1000 international units (IU) of D3 and 60mcg of K2. K2 helps direct calcium to bones and away from arteries, supporting both bone and heart health.
John says that while NZ regulations cap vitamin D supplements at 1000IU, some experts suggest up to 5000IU for winter or specific health needs. However, too much can cause hypercalcaemia, so balance is key. Understand the importance of vitamin D and stay well this winter.
