Autumn in the Nordics – and Why Vitamin D Matters More Than Ever
Autumn has arrived. The mornings and evenings grow darker, the air feels crisp, and the leaves turn shades of gold, red, and orange. It’s a season of slowing down, cozy evenings, candlelight, and reflection.
For many, autumn is a favorite time of year; for others, it can feel more challenging. Either way, it’s the perfect moment to take care of both body and mind. As the seasons shift, so do our needs – including the foods that nourish us. Warm soups, hearty stews, tea, or a cup of hot cocoa bring comfort, but autumn also reminds us of something essential: vitamin D.
Vitamin D in Autumn and Winter
When the sun sits lower in the sky, people in the Nordics can no longer produce enough vitamin D3 through the skin. Still, spending time outdoors is valuable. Mushroom season is in full swing, offering fresh air and natural nutrients. Chanterelles and other wild mushrooms contain vitamin D2. While it isn’t absorbed as efficiently as D3, it still supports our vitamin stores. D3 is found in fatty fish, eggs, and fortified dairy products. Together, these sources help maintain healthy levels throughout winter. A tip: blanch and freeze mushrooms now so you can enjoy them all season long.
Why Is Vitamin D Important?
Vitamin D acts as a pro-hormone and plays a crucial role in:
- absorption of calcium and phosphorus
- maintaining strong bones and healthy teeth
- supporting the immune system
- regulating cell growth and development
Deficiency can cause rickets in children and lead to soft bones or osteoporosis in adults.
Vitamin D, Calcium, and Bone Health
Vitamin D and calcium work hand in hand. Without vitamin D, calcium cannot be properly absorbed from food. The body then begins to draw calcium from the bones, weakening them over time and increasing the risk of osteoporosis. In addition to dairy, calcium is found in leafy greens, nuts, and seeds.
Recommendations
- Infants: 10 micrograms of vitamin D3 daily.
- Children & adults: 10–20 micrograms per day, especially those with limited sun exposure.
- Seniors (from around 70–75 years): 20 micrograms daily, year-round.
In Sweden, many people have insufficient vitamin D levels. That’s why more foods have been fortified since 2018.
Can You Get Too Much?
Yes – but only through supplements. Excessive intake can raise calcium levels in the blood, strain the kidneys, and in severe cases lead to kidney failure. For adults, the upper safe limit is 100 micrograms per day. Overdosing through food alone is not possible.
Final Thoughts
Autumn is the season to slow down, light candles, and embrace nature’s colors. Nurture yourself with warm, nourishing meals and drinks. Make sure to get enough vitamin D and calcium – through fish, mushrooms, eggs, fortified foods, or supplements if needed. Add plenty of fruits and vegetables to strengthen your body with vitamins and antioxidants.
That way, autumn becomes not only a time for coziness and reflection but also a chance to build resilience for the winter ahead.
