[image error] Have you been feeling a little out-of-sorts this winter?  You might just need to add some Vitamin D to your daily routine to put that zing back in your step.   There is a reason why some healthcare professionals give their patients Vitamin D supplements in the fall and winter - it has been shown that a lack of Vitamin D plays a role in SAD, or Seasonal Affective Disorder (click here for a great article on SAD). Studies point to Vitamin D's role in cognitive and mood problems in older adults, and studies on overweight people showed a positive effect on mood when Vitamin D was supplemented.  Because the body makes Vitamin D through exposure to sunlight, experts believe that the lower levels of sunlight in fall and winter may contribute to lower levels of Vitamin D, and hence depression. When skin is exposed to sunlight the body reacts by manufacturing Vitamin D3 (calcitriol) which is stored in the liver, kidneys, and other organs until it is needed. There have been many cases of people experiencing a much-needed mood boost by consuming even more Vitamin D than the US RDA recommends (which is 200 IU). Most sources agree that 2000 IU is the safe limit of supplemented Vitamin D, although your body can synthesize much, much more than that in just a few minutes of sun exposure, sources point out.  So how do you get more Vitamin D in your diet? Supplements are an option, but many people prefer to get vitamins through foods. Here are some foods that are rich in Vitamin D. * Oatmeal - It's nice that a cold-weather breakfast cereal - which you might instinctively reach for when the weather turns colder - provides around 188 IU of Vitamin D per serving.  * Soy Milk - Try adding some soy milk to your oatmeal - it has about 200 IU per cup, with some brands and varieties containing more.  * Salmon - Have you ever wondered how people in far northern climates, where the sun doesn't even shine for months in the winter, get enough Vitamin D? Their diets are rich in fatty seafood. Research supports the positive effect of fish oil on mood, and fish oil contains Vitamin D. Vitamin D is a fat-soluble vitamin, so getting it through a (healthy) fat-rich source makes sense. Sources note that wild-caught salmon is best. (Other fish with Vitamin D include cod, herring, sardines and trout.) * Mushrooms - Canned or fresh, mushrooms are a good source of Vitamin D, with almost 170 IU per 1-cup serving. White mushrooms and shitake, even dried, are considered the highest in Vitamin D.  * Eggs - One egg has about 20 IU of Vitamin D. Organic, free-range eggs may be higher in this vitamin than conventional eggs.  * Fortified Foods - While it's not a natural form of Vitamin D, you can find significant amounts of this vitamin in enriched breakfast cereals and fortified cow's milk. Whether you eat more food that is rich in Vitamin D or take a supplement to boost your "sunshine level" you will feel a difference.  Don't think you need it?  Check this out, studies show that 75% of U.S. teens and adults are deficient in Vitamin D.  When increasing your Vitamin D intake give your body 6 weeks to reach normal levels in your body.  For myself I found taking gummy Vitamin D supplements works great and I do have more zing in my step.  What's your story with Vitamin D?  Have you taken it and had success?  I'm looking forward to hearing your comments and thoughts.