The one vitamin you must prioritize this winter to avoid fractured bones: Tips to avoid deficiency

Winter is a season of cozy indoor moments and festive celebrations, but it also brings challenges for overall health. Shorter days, colder temperatures, and reduced sunlight can affect the body in ways many people overlook, especially bone and muscle health. Maintaining proper nutrient levels during this season is essential, and among them, vitamin D stands out as a critical element for keeping the body strong, resilient, and capable of warding off common winter health issues.

Vitamin D plays a vital role in helping the body absorb calcium and phosphorus, essential for building and maintaining strong bones. Without sufficient vitamin D, bones become fragile, increasing the risk of fractures and conditions such as osteomalacia in adults. The National Institutes of Health (NIH) recommends keeping vitamin D levels above 30 ng/mL to support bone strength. In addition to skeletal health, Cleveland Clinic notes that vitamin D contributes to muscle function and immunity, which can reduce the likelihood of falls, injuries, and winter illnesses.

Who Is at Risk?

Vitamin D deficiency can affect anyone, but certain groups face higher risks. Older adults, people with darker skin, individuals who stay indoors for long periods, and those living in regions with minimal sunlight are particularly vulnerable. Medical conditions such as Crohn’s disease, celiac disease, liver or kidney disorders, obesity, and post-weight-loss surgeries can further impair the body’s ability to absorb or process vitamin D. Certain medications, including steroids, seizure-preventing drugs, and cholesterol-lowering medications, may also lower vitamin D levels.

Signs and Symptoms

Vitamin D deficiency can be subtle, making it difficult to detect early. Adults may experience fatigue, muscle weakness, bone pain, or mood fluctuations. Children with severe deficiency can develop rickets, leading to bowed bones, joint deformities, and delayed growth. Untreated deficiencies may result in hypocalcemia, secondary hyperparathyroidism, and accelerated bone demineralization, emphasizing the importance of monitoring levels, especially in at-risk populations.

How to Maintain Adequate Vitamin D Levels

Experts recommend combining lifestyle adjustments, dietary intake, and supplements to maintain optimal vitamin D levels during winter:

• Sunlight Exposure: Spending 20–30 minutes outdoors between 10 a.m. and 3 p.m. triggers natural vitamin D production.
• Dietary Sources: Include foods rich in vitamin D such as salmon, tuna, sardines, fortified milk, eggs, and mushrooms.
• Supplements: Vitamin D3 supplements are often recommended, particularly when sunlight and diet are insufficient. Typical winter doses range from 600–800 IU daily, guided by blood tests.

Calcium is crucial for strong bones, with adults needing around 1,000 mg daily, and older adults 1,200 mg. Foods like dairy, leafy greens, tofu, ragi, and fortified cereals provide essential calcium. Pairing calcium with vitamin D improves absorption, while magnesium, zinc, and vitamin K further support bone strength. Weight-bearing exercises like brisk walking, resistance training, yoga, and tai chi enhance bone density and balance.

Certain winter habits can unintentionally weaken bones. Excessive caffeine or soda consumption, smoking, alcohol, sedentary routines, and crash diets interfere with calcium absorption. Experts recommend substituting these with balanced nutrition, daily movement, and proper hydration.