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Simple hack stops ‘viral vitamin’ from plummeting during winter
It’s no secret why cold and flu season go hand-in-hand with the dark days of fall and winter.
When we spend more time indoors than outdoors, not only are we exposed to more germs trapped inside, but also getting less sunshine drives down the vitamin D needed to power a strong immune response.
Luckily, scientists have discovered an easy way to bio-hack your vitamin D levels to prevent that winter drop and keep your immune system running strong.
Here’s the hack that can help preserve yours…
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Exercise’s vitamin D-boosting secret
Numerous studies have demonstrated vitamin D’s protective effect against viral infections. Because viruses run amok in the winter months, especially, we can’t afford to let our levels drop.
Research at the University of Bath revealed that regular, moderate-intensity exercise helps maintain crucial vitamin D levels during the darker months — even in individuals who struggle to maintain them at any time of year.
People who are overweight or obese typically have significantly lower levels of the sunshine vitamin for numerous reasons…
Previous research has shown it’s not a one-size-fits-all vitamin — meaning weight impacts effective dosage — plus vitamin D becomes tightly bound in fatty tissue that keeps it from activating vitamin D receptors throughout the body.
Despite these challenges, people who were overweight and completed a 10-week indoor exercise program over winter, while maintaining their weight, experienced significantly smaller drops in vitamin D levels compared to those who didn’t exercise.
Even better, exercise completely preserved the body’s active form of vitamin D — vitamin D3 — which plays a crucial role in supporting the immune system.
Research published in 2022 in Frontiers of Immunology found key differences in vitamin D3 and D2…
According to Professor Susan Lanham-New, co-author of that study, “We have shown that vitamin D3 appears to stimulate the type I interferon signaling system in the body — a key part of the immune system that provides a first line of defense against bacteria and viruses. Thus, a healthy vitamin D3 status may help prevent viruses and bacteria from gaining a foothold in the body.”
The same could not be said for D2.
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Preserve your D3 and preserve your wellness
So with the darker days — and cold and flu germs — ahead, staying physically active could be the boost your immune system needs to keep you healthy until the sun finally shines brighter in spring.
The study demonstrated that the amount and type of exercise that worked included four sessions per week, consisting of two treadmill walks, one longer steady-state bike ride, and one high-intensity interval bike session.
But if we get down to it, the easiest way to keep your vitamin D3 levels up is to supplement it — as long as you are taking the right form at adequate levels.
To clear any possible confusion, D3 is the most bioavailable form and most like the D made when sunlight on the skin triggers a natural chemical process in the body to produce it. Most D3 supplements are available in daily servings of 5,000 IU.
That’s enough to help bring up levels if yours are insufficient and help maintain them for the long run.
I don’t want to dissuade you in the least from exercising, but when the weather is cold and rainy, let’s face it, we’re less likely to venture out to the gym. And D3 is one of the most important vitamins we need this time of year.
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Sources:
Exercise the key to maintaining Vitamin D levels in winter – ScienceDaily
Unraveling the complex interplay between obesity and vitamin D metabolism – Nature
By Virginia Tims-Lawson
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