Vitamin D and Immunity: Why Deficiency Spikes in Winter (and What You Can Do About It)

As the days get shorter and the weather cools down, many people start to feel run-down, fatigued, or catch more colds and viruses than usual. What’s to blame? While there isn’t one single cause, one major culprit is often low levels of vitamin D , the “sunshine vitamin.”

Vitamin D deficiencies tend to become more frequent during the winter months, and for good reason. Between spending more time indoors, shorter daylight hours, and weaker sun exposure, our bodies simply don’t produce enough. But here’s the good news: understanding how vitamin D impacts your immune system, and how to restore healthy levels, can make a big difference in how you feel all season long.

Why Vitamin D Matters for Immunity

Vitamin D is a powerhouse nutrient that plays a major role in immune defense. Essentially, Vitamin D helps regulate T-cell function and supports balanced immune responses, which play a role in defending against infections.

Vitamin D is unique because your body can produce it naturally, primarily when your skin is exposed to sunlight. When your vitamin D levels drop, your immune system can’t respond as efficiently, leaving you more vulnerable to colds, flu, and other illnesses.

Why Deficiency Spikes in Winter

Even in warm and sunny Fort Worth, vitamin D deficiency can become more common in winter. Here’s why:

Less Sunlight Exposure
During the colder months, shorter days and cooler weather mean we spend less time outside. Vitamin D is synthesized in your skin through sunlight, so less exposure = lower production.

Weaker UVB Rays
Even if you are outside, the angle of the winter sun reduces the strength of UVB rays that trigger vitamin D synthesis, especially early in the morning or late afternoon.

More Time Indoors
Between holiday gatherings, less than desirable weather, and indoor activities, many of us spend most of the day inside. Windows block UVB rays, so even sitting by a sunny window won’t boost vitamin D levels to the level needed.

Lifestyle & Nutrition
Low dietary intake can compound the problem. Few foods naturally contain vitamin D, so without supplementation or fortified foods, levels can quickly drop. It’s also no coincidence that the biggest holiday months - Halloween, Thanksgiving, Hanukkah, Christmas, and New Year’s Eve - all fall during this same time frame. Sugar and processed foods tend to be everywhere, while nutrient-dense meals and healthy eating habits often take a back seat.

These lifestyle shifts can leave your immune system more vulnerable right when your vitamin D levels are already dropping. Less sunlight, more sugar, and fewer whole foods create the perfect storm for sluggish energy, low mood, and increased susceptibility to illness.

Signs You Might Be Low in Vitamin D

Did you know Vitamin D deficiency is a common global issue. About 1 billion people worldwide have vitamin D deficiency, and approximately 35% of adults in the United States are deficient, according to the Cleveland Clinic.

Symptoms of low vitamin D can be subtle and often overlap with other conditions. Common signs include:

• Frequent colds or infections

• Fatigue or low energy

• Muscle weakness or bone pain

• Mood changes or “winter blues”

• Slow wound healing

If you’re unsure, the best way to confirm deficiency is through a simple blood test.

How to Support Healthy Vitamin D Levels

At Restore + Revive, we take an individualized approach to restoring optimal Vitamin D and supporting immune health. Here’s what we recommend:

1. Spend Time Outside

Even on colder days, try to get at least 10–30 minutes of sun exposure daily, ideally around midday when UVB rays are strongest. A short walk, stretching, or simply stepping outside for fresh air can help your body produce vitamin D naturally.

2. Eat Vitamin D–Rich Foods

Vitamin D is fat-soluble, so your body can store it in fat and liver tissue. The “sunshine production” pathway creates vitamin D3 (cholecalciferol) in your skin when UVB rays hit. Once produced, it’s metabolized in the liver and kidneys into its active form that the body can use.

Some foods contain vitamin D naturally or are fortified with it. Eating these foods provides additional vitamin D that your body can absorb directly, supplementing what you might make from sunlight. While sunlight is the main source, certain foods can boost your intake:

• Fatty fish like salmon, mackerel, sardines, and tuna

• Egg yolks

• Mushrooms- shiitake, portobello, cremini

• Cows milk and fortified alternatives (soy, almond and oat milk)

• Cod liver oil

Essentially, foods act as an external source of vitamin D to help maintain adequate levels when your body isn’t making enough from sunlight, which is especially important in winter months or for people who spend most of their time indoors.

3. Pair With Healthy Fats

Vitamin D is fat-soluble, meaning your body absorbs it better when eaten with healthy fats like avocado, olive oil, nuts, and seeds.

4. Get Tested

Test your vitamin D levels via a simple blood test, this provides a baseline for your provider to create a personalized supplementation plan. Everyone metabolizes vitamin D differently, so what works for one person may not be enough for another.

5. Supplement Smartly

Vitamin D3 is the preferred form for most people because it’s the same type your body naturally produces. The right dose depends on your levels, absorption, and overall health, which is why our team of functional medicine providers tailor supplementation plans to each individual.

6. Pair with Vitamin K2

Vitamin K2 helps direct calcium into your bones and out of your arteries, enhancing vitamin D’s benefits and supporting cardiovascular health.

7. Prioritize Whole-Body Wellness

Optimal immunity isn’t just about one nutrient. Adequate sleep, hydration, nutrient-dense foods, and balanced stress all strengthen your immune defense.

8. Consider Vitamin Shot Therapy

For those who are significantly deficient or need faster replenishment, Vitamin D shots can deliver vitamin D and other immune-boosting nutrients directly into your system for enhanced absorption.

Support Your Immune Health This Winter in Fort Worth

If you’re feeling run-down or want to strengthen your immune system naturally, our team can help. At Restore + Revive, we combine functional medicine with individualized testing to identify nutrient deficiencies and design a plan that supports your whole-body wellness.

Call (817) 720-6220 to book an appointment or learn more about how we can help you.

Disclaimer: The information provided in this blog is for educational and informational purposes only and is not intended as medical advice. Always consult with your healthcare provider before starting any new service, product, or treatment. Please note that prices, offerings, and other details mentioned in this post reflect information available at the time of publication and may have changed since.

Your Guide to Navigating Pregnancy + Postpartum

The transition into motherhood can stir up a lot of emotions – excitement, nervousness, joy, and sometimes fear. (After all, you’re a human being!) However, we’ve found that experienced mamas and trusted professionals are a wealth of advice, support, and insider info as you enter this new chapter. 

We’ve taken all the advice we’ve received over the years and assembled it below. Keep scrolling for our tried and true guide to navigating pregnancy and postpartum in Fort Worth. 

Pregnancy + Postpartum from a Functional Lens

While conventional medicine does play an important role during pregnancy, it’s not all-encompassing. That’s why we recommend taking a functional approach. Instead of merely treating symptoms, our functional medicine team focuses on finding the root cause(s) of any symptoms or discomfort and understanding how all of your body’s systems are connected. 

More specifically, a holistic approach to pregnancy and postpartum can look like… 

• Increasing nutrient intake

• Supporting your gut health + microbiome

• Improving your physical + emotional well-being

• Using holistic measures to prevent complications

Supporting Pregnancy in Fort Worth

At Restore + Revive, we offer a variety of therapies designed to support mamas-to-be throughout their pregnancy:

Prenatal Massage

More than 20% of pregnant women report feelings of depression or anxiety – but massage therapy is clinically proven to combat that. During a prenatal massage appointment, our wonderful therapist uses techniques that are specifically designed for pregnant women. Therefore, it’s a great way to promote relaxation, alleviate pregnancy-related pain, reduce stress and anxiety, improve sleep quality, and enhance overall well-being. 

Prenatal Lactation Support

Breastfeeding and pumping doesn’t come with an instruction manual! Therefore, it’s completely normal to have a bunch of questions. Marisa Baker (link to her on peds FM page), our wonderful lactation consultant, offers prenatal and breastfeeding consultations to expecting mothers. Essentially, she’ll teach you everything you need to know about lactation and answer any questions you might have.

Pelvic Floor Physical Therapy

Pelvic floor physical therapy (link to PT page)  is one of the best things you can do to prepare your body for birth. Kathryn Watson, our wonderful PT provider, will discuss your birth plan, the anatomy of the pelvis, different position options during labor, different position options during delivery, graded pushing, perineal massage, and exercises to best prepare your body for labor. 

While these appointments are for women at any stage of pregnancy, we recommend booking your appointment after the 32-week mark.

Prenatal Supplements

As many of you already know, our wellness shop is stocked to the brim with our favorite clean supplements and non-toxic personal care products. 

Here are the supplements our practitioners have hand-picked for pregnant mamas: 

• Metagenics Plus One Prenatal

• Seeking Health Optimal Prenatal

• Metagenics Omega-3 Fish Oil

• Pure Encapsulations Magnesium Glycinate 

• Pure Encapsulations Fiber

Of course, you shouldn’t ever embark on a supplement routine on your own (especially if you’re pregnant or breastfeeding). Therefore, we recommend booking an appointment with our functional medicine team (link to FM page)  prior to figure out exactly which supplements your body needs. 

Supporting your Postpartum Journey in Fort Worth

Now, the postpartum period requires just as much support as pregnancy. So without further ado, here are the R+R therapies designed for postpartum mamas and their growing families: 

Well-Baby + Thrive On from Baby to Toddler Packages

Our pediatric functional medicine link to peds page packages are designed to make the first few months of your baby’s life as easy and stress-free as possible. 

The Well-Baby Package includes:

• Well visits at birth, 2 weeks, 4 weeks, 2 months, 4 months, 6 months, 9 months, and 1 year

• 2 Acute sick visits

• 1 Newborn Screening at birth

• 1 Hemoglobin Test at 12 months – a simple blood test used to monitor oxygen and iron levels + track developmental progress

• R+R Patient Portal access with direct messaging to your team

And the Thrive On from Baby to Toddler Package includes:

• Well visits at 15 months, 18 months, and 24 months

• 1 Hemoglobin Test at 18 months

• 2 Acute sick visits

• R+R Patient Portal access with direct messaging to your team

IV Therapy + Vitamin Shots

It’s no secret that pregnancy takes a toll on your body – IV therapy can help replenish those essential vitamins and nutrients and support a faster recovery. With 16 wonderful drips to choose from, our experienced nurses will work with you to create a custom protocol that’s best suited to your needs.  

Short on time? We also offer vitamin injections to accelerate healing, boost immunity, replenish lost vitamins – whatever your heart desires!

Postpartum Lactation Therapy

Planning to go back to work after your maternity leave period is over? Did your preemie baby spend quite a bit of time in the NICU? Or do you simply prefer to pump?

If any of these sound familiar, a pumping and bottle feeding consultation will give you the support and guidance you need. It covers:

• Flange sizing and fit assessment

• Pumping technique education and observation

• Recommendations for how to maximize milk removal

• Best practices for bottle feeding

… and so much more! 

If your little one recently had an oral tie release procedure, we also offer consultations for checking wounds, weight, and updating your feeding care plan. 

Postpartum Pelvic Floor PT Package

Pregnancy and childbirth place significant stress on your body, and recovery can take a bit of time. But one of the most effective ways to support recovery is with postpartum pelvic floor physical therapy. These appointments are designed to relieve discomfort, improve bladder and bowel control, and support your body’s natural healing process. 

Our postpartum pelvic floor PT package includes one comprehensive evaluation appointment and three follow-up sessions. Knowing that recovery isn’t instantaneous, we take a gentle approach that is tailored to your specific body and its healing timeline. 

Had a C-section? We recommend adding on a dry needling appointment to support scar tissue healing. 

The Homestead

The homestead is a private and unique space designed specifically for mother and child. It offers something for you and yours – whether you are trying to conceive, expecting, postpartum, raising littles or teenagers. 

Here’s a glimpse of what it offers:

• Pediatric Integrative Medicine

• Wellness + Supplement Shop

• Fitness Studio

• Family Chiropractic, offered by Inner Light Chiropractic

• Pediatric Physical Therapy and Speech Therapy, offered by PhysioKids Pediatric Therapy

• Pelvic Floor Physical Therapy

• Organically grown produce and specialty goods from the R+R Farm Co-op

Ozone Insufflation for Postpartum Healing

Ozone Insufflation (vaginally) is a fantastic, natural way to recover from postpartum and support your body’s natural healing process. It supports: 

• Tissue healing

• Reduced inflammation

• A balanced vaginal microbiome to prevent infections

Postpartum + Newborn Care Course

Want a comprehensive guide to all things postpartum and newborn care? We have just the thing! We’re hosting a comprehensive conference on Sunday, October 5th from 1pm to 4pm. 

This three hour conference offers a comprehensive guide to birth prep, pregnancy and postpartum – taking a functional medicine lens, of course. 

It will include five small-group sessions with our wonderful providers, and each session will have a Q&A. 

• Dabney Poorter, FNP-C will discuss postpartum hormones, nutrition, and functional medicine as you learn how to support your body naturally throughout this transition. 

• Kathryn Watson, PT, DPT will reveal how to support your pelvic floor to prepare for an easy, safe, and healthy delivery. She’ll also cover ways to strengthen your pelvic floor after giving birth. 

• Marissa Baker, RN, IBCLC will cover everything you need to know about breastfeeding, bottle feeding, pumping, and lactation support. 

• Lindsay Thatcher, PNP will offer a comprehensive guide to newborn care – including diapering, bathing, how to care for your newborn when they get sick, and more. 

• Emily Dalton, PT, DPT will share about infant development, milestones, what to watch for, and when to seek the expertise of a professional.

But that’s not all! Every attendee will also walk away with a postpartum and newborn care goodie bag, pregnancy-friendly drinks and snacks, an educational workbook that summarizes each session, and a supportive community to walk throughout this journey with.

Spots are limited! Secure yours by calling (817) 720-6220 ext 1.

Supporting Pregnancy + Postpartum in Fort Worth

As you can see, our functional medicine team (many of whom are mothers themselves), is here for you every step of the journey. And who’s better to trust for motherhood advice than experienced mothers and certified functional wellness practitioners? 

Call (817) 720-6220 ext 2 to book an appointment with our functional medicine team. We’d be happy to answer any questions you might have. 

Hear from one of our functional medicine patients, Bob copeland

Farmer Bob Copeland, R+R functional medicine patient.

Here’s what farmer bob copeland had to say about his experience working with our functional medicine team*

“I haven’t been sick since tonsillitis inflamed me when I was six years old. Don’t get me wrong, I’ve seen my share of doctors and hospitals, but an ambulance ride was always involved. Accidents happened, but I haven’t been sick sick, ever. Until now.

“The early spring of 2023, I was out on my farm battling brush and mesquites with a chainsaw and long handle shears, when my helper and friend says ‘Hey, your speech sounds weird.’ I already knew it was off, but thought it was related to recent dental work. Wrong. My tongue was also getting swollen, and I knew it was time to see a doctor, but I didn’t really have a PCP— mine had recently retired. One more high hurdle, this year of all years, I had to get my health insurance policy from United Healthcare. You’ve heard of them?

“UH website was loaded with doctors and other providers they claimed were ‘in-network’ which were in fact not, because none of them would accept the UH policy. They knew better. It took five months to locate a clinic and doctor in Fort Worth, who promptly sent me for X-rays, called me back in to say it was ‘all clear’ and sent me home.

“Thankfully, I was already in the right place at the right time, with a little bit different brand of doctors: Restore and Revive Wellness Center. We had started the R+R Farm Co-op a couple of years ago, so I knew the wellness center’s owner Dabney Poorter, FNP, and one of the doctors on staff, Brighton Miller, DO. They both bought pasture raised meats, raw milk, and organic vegetables from our co-op of farmers on a regular basis. Dabney knew I had an ongoing problem. Dr. Miller overheard me talking to my assistant Amelia one day in our offices at The Homestead,” and asked to talk to me in private. I’ll never forget it; she said ‘Bob this is something in your head.’ Then her and Dabney ordered some bloodwork on me, and eventually after wrestling UH over it, I had an MRI, CT- Scan, and Ultrasound done.

“Dr. Miller was right. I had a tumor in my head, in a bad spot located right on my brain stem. Ouch.

“Dr. Miller gave me the diagnosis, we talked about the many options for treatment including removal of the tumor, and Dr. Miller knew my eventual surgeon from medical school, whom she highly recommended— Dr. Christopher Shank. Then Dabney asked me to try the High Dose, Intravenous Vitamin C therapy, and folks, it was the best piece of advise I have ever had, bar none. Dabney, Dr. Miller, and the nurses there at the wellness center saved my life. The surgeon and oncologist had initially said I would most likely need radiation therapy and possibly chemotherapy. That old school of thought persisted throughout my ordeal, but I was never sold on chemo, and was very hesitant of the radiation, especially since the tumor had been in such a bad place— right on the ‘motherboard’ as one doctor described it.

“I jumped at the Vitamin C therapy having done research of numerous homeopathic options, and trusting Dabney and Dr. B (Miller) as I did. I had 12 doses of 50 ml Vitamin C prior to my brain surgery. Most fortuitous for me, all the doctors and nurses, my surgeon Dr. Shank, Harris Methodist hospital, and the rehab centers to follow, I switched from UH to Blue Cross for my health insurance policy in January of this year (2025). Dr. Shank performed a craniotomy on me January 14, and my uninvited guest was evicted. To date, Blue Cross has paid every claim. Still waiting on a few from UH.

“‘I was able to get the whole tumor out,’ said Dr. Shank when he saw me the following day on his rounds. ‘Everything went great.’ I was just barely functioning at about 50%, but I understood that great news, and thanked him immensely.

“Recovery has taken quite some time (if you’re an impatient busybody like me) but I am still on the mend. Three weeks of inpatient physical therapy, and speech therapy, then more of both therapies twice a week since. I lost 50 pounds in the year of my discontent, I still have speech issues, and an overactive salivary gland, which has made it difficult to gain weight, but have I added 25 pounds back on. My speech therapist is very knowledgeable and committed to seeing me get thru this, and she comes to the rehab center in my hometown. Looks like I’m gonna be around to grill a few more steaks!

“I have no scientific knowledge of how high doses of Vitamin C attack the cancer cells, but I have proof that it does— Me. Just a couple weeks ago I went back to the imaging lab for yet another MRI of my head, and a procedure which sounds scary but wasn’t all that bad, a lumbar puncture, to see if my brain and spine were both clear of any more tumors. When I went to the oncologists office, the PA was there to deliver the news: All Clear. And this time they were right. In five months, I went from a cancerous tumor in my head, to all clear and not needing radiation or chemotherapy. YAHOOO!

“The only thing left for me to do now is continue my speech therapy (Try This: Stick out your tongue, bit down on it lightly to hold it out, then try to swallow. Extremely difficult and virtually impossible for me to do two months ago, but now I can make it happen, and it’s an important hurdle to clear in my therapy.)

“Also on my To-Do List: Thank the knowledge, forward- thinking, and expertise of Dabney Poorter, Dr. Brighton Miller, the nurses and staff at Restore and Revive Wellness Center for saving my bacon! Had it not been for their courage and dedication to providing functional, alternative medicine for me and all their patients, I would probably be wallowing in an unhealthy cycle of toxic chemical treatments, ongoing medical bills, and further loss of my once good health.

“Vitamin C therapy worked for me, and should you be unfortunate enough to find yourself in the same situation, I would recommend you try it before going the traditional medicine route most cancer patients take. But of course, that’s just my opinion! (And I’m not a doctor.)

“Thank you Restore and Revive Wellness Center for giving me back my life. You are the best of the best in healthcare.

“It’s time for Farmer Bob Copeland to go back to work feeding you all.” — Farmer Robert “Bob” Copeland

If you or a loved one is navigating a chronic health condition, our functional medicine team would be happy to sit down and learn about your experience. Then, we can put together a highly tailored, personalized plan for health and healing. Learn more about our functional medicine practice or call (817) 720-6220 ext 2 today.

*Please note that this is not medical advice. This is merely a personal testimony written by one of our functional medicine patients recounting his own, very personal experience. Always speak to your healthcare provider before adding to, retracting from, or making changes of any kind to your treatment plan. High-dose vitamin C is not beneficial for everyone, and you should speak with your healthcare provider before taking it.