Should I be treated just before winter?


  • Diet and sunshine are the only natural ways to meet our vitamin D needs.
  • If there is a shortage, you can take ampoules or drops sold in pharmacies.

To get through the winter well, we have to rely on the sun and food, the only natural allies to meet our daily vitamin D needs.

It plays an important role in the muscle, immune and bone systems, especially by allowing calcium to be fixed on the bones. Deficient people are more likely to suffer from muscle disorders (loss of muscle tone, convulsions, tetany attacks, etc.) or bone disorders (pains, fractures, etc.). That’s why it’s important to make sure we meet our vitamin D needs, especially as winter approaches and the days get shorter and dimmer.

Stay in the sun for 15-20 minutes a day and eat a balanced diet

According to For the National Food Safety Agency (Anses), you should be in the sun for 15-20 minutes a day, preferably in the late morning or afternoon. So, even when the temperature drops in winter, you should be in the sun every day to avoid vitamin D deficiency.

But this is not the only rule to follow… According to ANSES, vitamin D-rich foods should also be consumed daily, such as fatty fish (herring, sardines, salmon, mackerel), dairy products, egg yolks, vitamin D-rich breakfast cereals, certain mushrooms (such as chanterelles, porcini mushrooms and carrots), butter, margarine or organ meats such as liver. Those with a sweet tooth will rejoice: dark chocolate is also rich in vitamin D!

Some people are more likely to be deficient in vitamin D

According to ANSES data, the French population consumes an average of 5.2 micrograms of vitamin D per day (µg/d) for children aged 1 to 3 years, 2.6 µg per day for children aged 4 to 10 years and 2.9 µg per day for adolescents. for people aged 11-17 and 3.1 µg per day for adults aged 18-79. Based on the population’s dietary allowance for vitamin D, 15 µg per day is required for adult men and women.

Some groups of people are more likely to be deficient in vitamin D because they are less exposed to the sun or have an increased need for it. This is the case, for example, with babies, pregnant women and the elderly. Therefore, it is very important for them to increase their intake of vitamin D.

Make up for deficiencies with vitamin D drops or bottles

A simple blood test, which can be ordered and analyzed by a family doctor, can assess the need for vitamin D. If you are deficient and already follow the recommendations for nutrition and sun exposure, you can take vitamin D ampoules or drops, which are available in pharmacies.

But be careful not to take too much! Taking too much of it can lead to high levels of calcium in the blood, which can have harmful effects on the heart and kidneys, and can also cause headaches, nausea, vomiting, extreme tiredness, or weight loss.

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