How to boost vitamin D in winter: Winter mornings are honestly the best: chai in hand, blanket pulled up, and a few “just five minutes” of scrolling that somehow turns into half an hour. But while we’re enjoying the cosy indoors, the body can quietly fall short on one thing it depends on: vitamin D.
Often called the “sunshine vitamin,” vitamin D supports bone strength, immune health, and even mood. In winter, when days are shorter and sunlight feels gentler, many people don’t get enough. If you tend to feel more tired, sluggish, or low during the colder months, a dip in vitamin D could be one of the reasons. The good part? With a little planning, you can get sunlight in a safer, more effective way.
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What is vitamin D, and why does it matter?
Vitamin D is a fat-soluble vitamin your body can produce when your skin is exposed to sunlight, mainly UVB rays. It helps the body absorb calcium and phosphorus, which are crucial for strong bones and teeth. It also plays an important role in supporting the immune system.
Why do vitamin D levels drop in winter?
Winter doesn’t just change the temperature; it changes our routine and our sun exposure.
- UVB rays are weaker, especially early morning and late afternoon
- We’re often covered head-to-toe in sweaters, jackets, scarves, leaving little skin exposed
- We spend more time indoors
That’s why vitamin D deficiency becomes more common in winter, even in countries like India, where the sun is still around, but our exposure to it drops.
Common signs you might be low on vitamin D:
Vitamin D deficiency doesn’t always announce itself loudly. For many people, it shows up as a bunch of “small” issues that don’t seem connected, like:
- Feeling tired all the time, even after sleep
- Achy bones or sore muscles
- Low mood, irritability, or feeling unusually down
- Increased hair fall
- Falling sick often or recovering slowly
What’s the best time to get vitamin D from sunlight?
In most places, the most efficient window is late morning to early afternoon (roughly 10 AM to 2 PM), because that’s when UVB rays, the ones your skin uses to make vitamin D, are stronger. Early morning and later afternoon sunlight tends to have more UVA, which doesn’t help much with vitamin D production.
How much sunlight do you actually need?
It varies with skin tone, location, season, and how much skin is exposed. As a simple starting point:
- Fair to medium skin: about 10–15 minutes, 3–4 times a week
- Medium to dark skin: about 20–30 minutes, 4–5 times a week
- Very dark skin: up to 40 minutes, 4–5 times a week
If possible, expose forearms and lower legs (more surface area helps). Try to avoid redness or burning.
Winter-friendly sun habits that actually work:
- Have your chai on the balcony/terrace for 10–20 minutes
- Do light stretching in the sun instead of indoors
- Take a short walk after breakfast or lunch
Safety first: don’t overdo it
- Winter sun may feel gentle, but skin can still get damaged.
- Don’t stay out so long that your skin starts to sting or turn red
- If you’ll be outside for 20–30 minutes, consider sunscreen
- Moisturise: cold weather plus sun can dry out skin
- Protect your eyes with sunglasses
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Winter sunlight is still a useful tool for energy and immunity; you don’t need hours outdoors. Just step out for a few minutes, regularly, and let your body do the rest.