Winter Health Tips from the HCC

Vitamin D deficiency is common in the winter months, especially living in the Pacific Northwest!

Since most of our Vitamin D is gained through sunshine exposure, it is recommended to supplement your Vitamin D during the winter.


The recommended amount to take is 2,000 IU of Vitamin D3 daily.


  • Take a calcium supplement with your vitamin D to help absorption. Take Calcium + Vitamin D together BUT separated from iron in food or supplements as iron blocks absorption.

  • Although Vitamin D is mostly absorbed from the sun, a good diet is essential. Here are some basic guidelines:

    • Eat a variety of fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products. Milk is fortified with Vitamin D, as are many ready-to-eat cereals, plant-based milks, and a few brands of yogurt and orange juice. Cheese naturally contains small amounts of Vitamin D. Include lean meats, poultry, fish, beans, eggs, and nuts. Fish such as salmon, tuna, and mackerel are very good sources. Small amounts of Vitamin D are also found in beef liver, egg yolks, and mushrooms.


Signs of low Vitamin D levels:

● Bone pain

● Muscle pain

● Muscle weakness

● Fatigue

● Mood changes

● Hair loss

● Loss of appetite

● Getting sick more easily

● Pale skin

● Urinary tract infections (UTIs)

● Suppressed immune system


Vitamin D is vital! It helps the body metabolize calcium for bone support!

Schedule an appointment with the HCC if you want to discuss Vitamin D further! There are labs that can be done to check your levels!


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