How to Deal with Shorter, Darker Days

November 2, 2022 Sally LaMont

As we “fall back” from daylight savings to standard time this weekend, we enter the darkest days of the winter, and that leads me to ask, “Are you D-eficient in Vitamin D?”

My guess is, yes.

With the dimming and waning sun, our vitamin D levels naturally begin to plummet, and that often brings about a drop in mood and immune function.

Did you know that Vitamin D insufficiency affects up to 42%
of the US population and 50% of the world’s population?

This alarmingly high percentage is due to several factors, including lack of adequate sun exposure, the amount of melanin in a person’s skin, the low intake of vitamin D rich foods, and the lack of supplementation. (1,2)

VITAMIN D AND MOOD

A Vitamin D deficiency often presents the same symptoms as depression: Mood changes accompanied by overwhelming feelings of sadness and hopelessness.

This is such an important topic that one study (3) with more than 31,000 participants found that those with a vitamin D deficiency had an increased risk for minor and major depression, when compared to those with higher levels of vitamin D.

Low levels of vitamin D may also impair cognitive function because there are vitamin D receptors in the brain that are responsible for mood and behavior.

TIPS FOR DEALING WITH SHORTER, DARKER DAYS

Stay Active: Whether it’s an outdoor hike or walk or yoga in front of a sun-lit window, daily exercise will release those endorphins and boost your energy levels.

Hydrate: Commit right now, to increasing your water intake. Staying hydrated will help alleviate fatigue. I also advise reducing your alcohol consumption during the fall and winter months.

Make Sleep a Priority: Stick to a sleep schedule and avoid long, drowsy winter naps. Also consider taking a natural melatonin supplement to help your body fall asleep faster.

Go Outside: Gain important mood-boosting vitamin D by going outside for at least 10-15 minutes every day. Add a quick walk around the block to double the benefits of an energy boost.

Slow Down: The slower pace of shorter days is a good time to evaluate your life, make plans or set goals, and write in a journal.

VITAMIN D AND IMMUNITY

Vitamin D deficiency (less than 20 ng./ml.) is linked to osteoporosis, heart disease, diabetes, cancer, depression, low immune function and now the worst outcomes of COVID-19. That’s why I strongly suggest that you consider adding nutrients during the fall and winter months.

Vitamin D is so much more than a vitamin. Vitamin D is now considered a “pro-hormone” since it regulates the function of least 2,000 different genes.

Vitamin D supports our innate immune function in multiple ways:

Supports white blood cells (neutrophils and macrophages) to fight infection
Boosts immune function against viral infections
Protects against lung injury
Balances inflammatory cytokine profiles

A study published in the British Medical Journal in 2017, concluded that vitamin D supplementation protects against acute respiratory tract infection overall. Patients who were very vitamin D deficient and those taking daily (not bolus doses) experienced the most benefit. (3)

Since COVID-19 has spread around the globe, several studies have reported those with low levels of vitamin D have the poorest outcomes in COVID-19.

An observational study from three south Asian hospitals in 2020 found an eightfold higher risk of having severe illness among those who entered the hospital with vitamin D deficiency compared with those who had vitamin D levels over 30. (4,5,6,)

An Israeli study published showed that low vitamin D levels impair immune function, promote excessive inflammation, and appear to be a risk factor for COVID-19 infection and hospitalization. (7)

FOOD SOURCES OF VITAMIN D

Vitamin D is a fat-soluble vitamin and so the best food sources of vitamin D are fatty fish, eggs, fortified dairy products and sun-dried mushrooms.

That’s right…mushrooms produce vitamin D when exposed to the sun!

Just like our skin cells, the cells of mushrooms manufacture their own vitamin D, which in turn raises our vitamin D levels when we eat them. To enhance the vitamin D content of mushrooms, simply slice them and place them on a platter in the sun for 4 hours and their vitamin D levels will rise. (8,9)

To learn more about the immune enhancing properties of culinary mushrooms, read my article published in Holistic Primary Care here.

TESTING AND SUPPLEMENTING WITH VITAMIN D3

Since many people dislike fish and avoid dairy and eggs, and it isn’t possible to eat enough mushrooms to meet the recommended goal, I suggest supplementation, especially during the winter months.

It’s always best to get your serum 25(OH) vitamin D level checked first. If it is below 30 ng./dl., consider supplementing with vitamin D3 in the range of 1,000 I.U. (or 25 mg.) to 5,000 I.U. (125 mg.) each day. The goal is to maintain serum levels in the 40-80 ng./dl. range and not exceed 100 ng./dl. in the blood.

I love taking vitamin D3 with vitamin K2 . Vitamin D helps the body absorb calcium and vitamin K helps directs it to the bones. More research is needed to determine the optimal doses of vitamin K but we do know that consuming them together may reduce soft tissue calcification in the arteries and joint space. (10)

TIP: For those who can’t take pills, vitamin D3 is also available in liquid drops.

You can find both forms of vitamin D through my online store, Get Healthy. And you can even grab a 10% discount on your first order by clicking here.

During the summer months, those who get good sun exposure and eat vitamin D rich foods, don’t necessarily need to supplement but should resume again from the fall through spring.

By the way, large bolus loading of vitamin D2 does not appear to be as effective in raising vitamin D levels and may be problematic.

So. get your vitamin D levels checked and choose the product that is right for you.

Here’s to a healthy fall and winter!

Dr. Sally

*These statements have not been evaluated by the Food and Drug Administration. The products mentioned in this article are not intended to diagnose, treat, cure, or prevent any disease. The information in this article is not intended to replace any recommendations or relationship with your physician. Discuss the use of any of these supplements with your physician, especially if you are also using insulin or any medications to treat diabetes, as they may lower your blood sugar. Please review references sited in this article for scientific support of any claims made.