How to Get More Vitamin D as the Days Get Shorter

Look on the Bright Side: Some of us live for sweater weather and Spooky Season, but setting the clocks back an hour at the end of daylight saving time is a real downer. This year, it’s happening at 2 a.m. on Nov. 1 (except in Hawaii or Arizona). That means darker mornings and earlier sunsets — and a potential impact on our mood. But it’s not all doom and gloom: Some research indicates vitamin D might help on those dark days.  

How to Do It: A blood test can diagnose a D deficiency, but certain people have a higher risk of being deficient: people who don’t get a lot of sun, are vegan or vegetarian, or have darker skin. Eating more foods rich in vitamin D, like fatty fish, egg yolks, fortified cereals, and dairy or plant milks can help you get the vitamin D you need. Some estimates suggest that just 5 to 30 minutes of sun exposure may help your body produce vitamin D, though how much you make varies by skin tone, location, and other factors. If needed, try a supplement, but don’t overdo it, as too much vitamin D can be toxic.

The Benefits: Research has found an association between low vitamin D levels and depression. Besides mood, vitamin D is also important for bone and muscle health.