Why Winter Impacts Your Vitamin D and Mood

When colder weather arrives, you spend less time outdoors and in Maryland, sunlight intensity drops dramatically. Because your body creates vitamin D from sunlight, winter can lead to lower levels, affecting everything from bone health to mood.

This combination of less sunlight and lower vitamin D is one of the main reasons many people feel more tired, irritable, or low-energy in the winter months.

What Is Vitamin D and Why Does It Matter?

Vitamin D is essential for:

• Strong bones

• Immune system support

• Hormone regulation

• Healthy mood and brain function

• Muscle strength

• Reducing inflammation

Low vitamin D has been linked to increased risk of infections, seasonal depression, fatigue, and even chronic pain.

How Winter Lowers Vitamin D Levels

1. Less Sunlight Exposure

Shorter days and colder temperatures mean fewer opportunities to be outside.

2. Weaker UVB Rays in Maryland

From late fall through early spring, UVB levels are too low for your skin to make adequate vitamin D — even if you go outside.

3. More Time Indoors

Remote work, school schedules, and holiday routines keep people inside more than usual.

Vitamin D & Mood: The Winter Connection

Reduced sunlight can affect mood in two major ways:

1. Lower Vitamin D = Lower Serotonin

Vitamin D helps regulate serotonin the “feel-good” neurotransmitter. Low levels can contribute to mood changes, irritability, and low motivation.

2. Disrupted Circadian Rhythm

Sunlight helps regulate your internal clock. Without enough exposure, sleep quality and energy can suffer.

This can also contribute to Seasonal Affective Disorder (SAD), a type of depression that occurs during fall and winter.

Symptoms of Low Vitamin D in Winter

• Fatigue or low energy

• Low mood or mood swings

• Muscle aches or weakness

• Frequent colds or infections

• Poor sleep

• Increased cravings (especially carbs)

If these symptoms persist, testing your vitamin D levels may be helpful.

How to Boost Your Vitamin D Levels Safely

1. Moderate Sun Exposure

Even short outdoor breaks can help regulate your circadian rhythm and boost mood though they may not be enough for vitamin D production in winter.

2. Vitamin D-Rich Foods

Add foods such as:

• Salmon

• Egg yolks

• Fortified milks and cereals

• Sardines

• Mushrooms

3. Vitamin D Supplements

Many people need supplementation in winter. Talk to your provider before starting any new supplement routine.

4. Light Therapy Boxes

Helpful for boosting mood and regulating your sleep-wake cycle.

5. Get Regular Checkups

Annual visits help monitor vitamin levels, immune health, and overall wellness.

Related articles:

• Immune Boosting Tips: https://www.famhealthpractice.com/blog/-immune-boosting-tips-for-the-whole-family-this-fall

• Seasonal Allergies Guide: https://www.famhealthpractice.com/blog/what-every-parent-should-know-about-seasonal-allergies

• Men’s Health Tips: https://www.famhealthpractice.com/blog/mens-health-tips-for-every-age-silver-spring-primary-care

When to See a Provider

You should schedule an appointment if you experience:

• Persistent fatigue

• Severe mood changes

• Frequent colds or infections

• Trouble sleeping

• Muscle pain or weakness

Family Health Practice in Silver Spring, MD can test your vitamin D levels and provide personalized recommendations to help you feel your best this winter.

FAQ: Vitamin D, Mood & Winter Health

Does vitamin D really affect mood?

Yes. Low vitamin D levels are linked to lower serotonin, increased fatigue, and seasonal mood changes.

Can you get enough vitamin D from sunlight in winter?

In Maryland, UVB levels are too weak in winter months for adequate vitamin D production.

Who is most at risk of deficiency?

Older adults, people who work indoors, individuals with darker skin, and those who use sunscreen consistently.

Should I take vitamin D supplements in winter?

Many people benefit from supplements, but you should talk with your provider to check your levels first.