Why doctors recommend vitamin D in the months with “r”

Vitamin D, often referred to as the “sunshine vitamin”, plays an essential role in our body’s health. Despite the fact that it can be obtained from food and supplements, the primary source of vitamin D for humans remains exposure to the sun.

But, once the summer months pass and the days become shorter and colder, specialists draw attention to the need to supplement this vitamin in the autumn and winter periods – that is, in the months that contain the letter “r” in the name: September, October , November, December, January, February, March and April.

Vitamin D and its importance in the body

Vitamin D is essential for maintaining bone and muscle health, contributing to the proper absorption of calcium and phosphorus in the body. It also plays a crucial role in the functioning of the immune system, in cardiovascular health and in the prevention of some autoimmune and chronic diseases.

Vitamin D deficiency is associated with various health problems, including:

– Rickets in children and *osteomalacia in adults (soft and fragile bones);
– Osteoporosis and increased risk of fractures;
– Immune system problems, including an increased susceptibility to infections;
– Increased risk of type 2 diabetes and cardiovascular disease.

Why the months with “r”?

The call to supplement vitamin D in the “r months” is not accidental. At this time of year, the level of ultraviolet B (UVB) radiation – responsible for triggering the synthesis of vitamin D in the skin – drops significantly, especially in the northern regions of the globe, such as Europe. This phenomenon is caused by the smaller angle at which sunlight reaches the earth’s surface, as well as the decrease in daily sun exposure time. Here are the main reasons why supplementation is necessary during these months:

1. Reduced sun exposure

In the autumn and winter months, the days are shorter and the sun is less intense. In addition, many people spend most of their time indoors, either at work or at home. Even when outside, heavy clothing reduces the surface of the skin exposed to the sun, thus limiting the body’s ability to synthesize vitamin D.

2. Lack of vitamin D synthesis in northern latitudes

During the winter months, in the more northern regions, including Romania, even on sunny days, the human body cannot produce enough vitamin D due to the weak intensity of UVB radiation. Studies show that in these regions, vitamin D synthesis through sun exposure becomes almost non-existent between October and March.

3. Vitamin D stores are depleted

Ideally, the body can store its vitamin D from sun exposure during the summer months. However, these stores are gradually depleted during the fall and winter. Without supplementation, vitamin D levels in the body can drop significantly, increasing the risk of deficiencies.

The benefits of taking vitamin D in the “r” months

Taking vitamin D supplements throughout the fall and winter can have multiple benefits, having a direct impact on overall health.

1. Strengthening the immune system

Vitamin D plays an essential role in activating and modulating the immune response. Research has shown that an adequate level of vitamin D can reduce the risk of respiratory infections, including colds and flu, which are common in the cold months. There are also studies that suggest that an optimal level of vitamin D can help prevent severe forms of viral infections, including COVID-19.

2. Maintaining bone health and preventing fractures

Vitamin D supplementation helps maintain bone density and prevents conditions such as osteoporosis and osteomalacia, both of which can cause fractures or severe joint pain. This aspect is especially important for the elderly, where the risk of fractures increases considerably during the winter months, when falls are more common due to ice and snow.

3. Improving mood and preventing seasonal depression

Lack of sunlight in the winter months is often associated with seasonal affective disorder (SAD), a form of depression caused by reduced exposure to natural light. Vitamin D plays an essential role in regulating levels of serotonin, a neurotransmitter that influences mood. Vitamin D supplementation may reduce the risk of depression and anxiety during the cold months.

4. Protection against chronic diseases

Vitamin D not only strengthens the immune system, but also plays a crucial role in preventing chronic diseases such as type 2 diabetes, hypertension and certain types of cancer. An optimal level of vitamin D can reduce the risk of chronic inflammation and improve cardiovascular health, thereby reducing the likelihood of heart attacks or strokes.

Sources of Vitamin D

Although the main source of vitamin D is exposure to the sun, during the “r” months, supplementation becomes a must. Vitamin D can also be obtained from foods such as:

– Fatty fish (salmon, tuna, mackerel);
– Cod liver oil;
– Eggs;
– Fortified dairy products.

However, in many cases, these foods are not enough to ensure the daily requirement of vitamin D, which is why doctors recommend supplements in the form of capsules or drops.

Recommended dosage

The daily dose of vitamin D varies according to age, gender and general health. The general recommendations are as follows:

– Children and adolescents: 600-1000 IU/day;
– Adults: 800-2000 IU/day;
– Elderly people and those at increased risk of deficiency: 1500-2000 IU/day.

It’s important to talk to a doctor before you start taking supplements to determine the optimal dosage for your personal needs.

The “r” months represent a period of increased risk for vitamin D deficiency due to limited sun exposure. Correct supplementation of this vitamin in autumn and winter is essential for maintaining bone health, strengthening the immune system and preventing chronic diseases. So, doctors’ recommendation to take vitamin D during these months is justified and important for long-term health.