When the days get shorter and the weather turns colder, it can be tough to get enough vitamin D. Known as the “sunshine vitamin,” vitamin D plays an important role in supporting bone health, boosting immunity, maintaining energy, and even protecting cardiovascular health. However during the winter months, many people spend less time outside and cover up with layers as the temperature drops, reducing the body’s natural ability to produce vitamin D from sunlight. Low levels can lead to fatigue, weaker bones and even a greater risk of illness. The good news? There are simple, effective ways to make sure you stay topped up all season long.
1. Spend More Time in Winter Sunlight
Even though winter sunlight isn’t as strong as in summer, it can still help the body produce vitamin D. Aim to spend 10 to 30 minutes outside during midday, when the sun is at its highest. Try taking a walk during your lunch break, sitting by a sunny window or planning weekend activities outdoors. Exposing your face and hands is often enough to encourage vitamin D production. While this alone may not fully meet your needs in winter, it’s a good habit that supports mood, energy and overall wellbeing too!
2. Choose Vitamin D-Rich Foods
Your diet is another powerful way to boost vitamin D intake. Fatty fish such as salmon, mackerel and tuna are some of the richest natural sources. Other helpful foods include egg yolks, beef liver and dairy products. Many everyday items like cereal, orange juice and plant-based milks are also great to help get your vitamin D without changing your diet dramatically. By including these foods in your meals, you give your body the building blocks it needs for bone strength, immune function and energy.
3. Focus on Fortified Food Swaps
When natural sunlight isn’t enough, fortified foods can help bridge the gap. Many everyday staples are enriched with vitamin D, making it easier to maintain healthy levels. Focus on simple fortified food swaps to prioritize your vitamin D intake—for example, choosing orange juice instead of apple juice or opting for fortified milk in your daily coffee. These effortless changes are easy to add into your routine and help consistently boost your intake. Pairing fortified food choices with other strategies, like spending time outdoors or using a vitamin patch, makes it much easier to stay on track during the darker months.
4. Try Light Therapy
Light therapy lamps are another useful option, especially for people living in areas with long, dark winters. While they don’t directly increase vitamin D in the body, using a light lamp alongside other strategies can help combat winter fatigue and seasonal affective disorder (SAD).
“For both seasonal and nonseasonal depression, the effectiveness of light therapy is approximately the same as antidepressant medications, or popular forms of psychotherapy such as cognitive behavioral therapy,” says Dr. Richard S. Schwartz, associate professor of psychiatry at Harvard Medical School. Although evidence varies from study to study, each of these different therapies reportedly improves symptoms in between 40% to 60% of people. Combined with other ways to get vitamin D in the winter, such as food sources and supplements that work, light therapy offers a more holistic way to feel healthier and more energized during the colder months.
5. Use the Sunshine Synergy D3+K2 Patch
The Sunshine Synergy D3+K2 Patch is an easy and convenient way to maintain vitamin D levels in the winter. This innovative patch combines the power of vitamin D3 and vitamin K2, two nutrients that work better together. Vitamin D3 helps your body absorb calcium, while vitamin K2 makes sure that calcium goes where it belongs, into your bones and teeth. With added magnesium to activate vitamin D and support muscle and cardiovascular health, it’s a complete solution for your daily wellness.
How it works: Simply apply the patch in the morning to a clean, dry area of your skin. It sticks comfortably and discreetly, so you can wear it all day. Unlike pills or powders, which can be easy to forget, the patch provides a steady, consistent supply of nutrients. That means you get reliable support for your bones, heart and overall vitality without the hassle of multiple supplements.
Why it’s different: This topical vitamin patch is made with 100% natural ingredients and contains no fillers, just the nutrients you need. Because it delivers vitamins gradually through the skin, you avoid the peaks and drops that can happen with oral supplements. It’s simple, convenient and effective, making it especially useful for people with busy schedules or anyone who dislikes swallowing tablets.
In the winter, when vitamin D levels tend to drop, using a vitamin D patch can make all the difference. Pair it with good nutrition, time outdoors, and other healthy habits, and you’ll be setting yourself up for stronger bones, better immunity, and a healthier heart year round.
