The Sunshine Vitamin

Why Vitamin D Is So Important

You’ve probably heard of vitamin D, the “sunshine vitamin.” But did you know it does much more than help your bones? Vitamin D acts like a hormone in your body and plays a big role in how you feel, how strong you are, and how well your immune system works. Here’s what you need to know, and how to make sure you’re getting enough.

Strong Bones and Muscles

Vitamin D helps your body absorb calcium, which keeps your bones and teeth strong. Without enough of it, bones can become weak or brittle.
Studies show that getting enough vitamin D, especially along with calcium, can reduce the risk of fractures and keep muscles working properly as we age.

Immune System Support

Vitamin D helps your immune system stay balanced and ready to fight off germs.
Research shows that people who are low in vitamin D are more likely to get colds or infections, especially during the winter months when sunlight is limited.

Hormone Balance and Mood

Because vitamin D acts like a hormone, it helps regulate many processes in your body- from energy to mood. Some studies suggest that people with low vitamin D may feel more tired or down, though scientists are still learning exactly why. Keeping your levels healthy supports both your mind and body balance.

How to Get Enough Vitamin D

• Sunlight: Spend about 10–20 minutes in the sun a few times a week (depending on your skin tone and where you live).

• Food: Eat fatty fish like salmon or tuna, eggs, or foods fortified with vitamin D (such as milk, plant-based milks, and cereals).

• Supplements: Especially in countries where you don't get much sun, supplementing is so important; sometimes it’s the simplest way to stay on track. One suggestion is taking Vitamin D + K2 (K2 helps with vitamin D absorption) like this one:

Vitamin D helps you stay strong, balanced, and healthy from the inside out. Sunshine, a nutritious diet, and a simple supplement can help keep your bones, mood, and immune system in top shape. All year long!

Remember: Always talk to your healthcare provider and stick to the dosage recommended.

References:

• Ross AC, et al. The 2011 Report on Dietary Reference Intakes for Calcium and Vitamin D. (Institute of Medicine / National Academies) — overview of DRIs and evidence review. PMC+1

• Holick MF, Binkley NC et al. Evaluation, Treatment, and Prevention of Vitamin D Deficiency. J Clin Endocrinol Metab. 2011 — influential review/guidance on deficiency and treatment. OUP Academic

• Martineau AR, et al. Vitamin D supplementation to prevent acute respiratory tract infections: systematic review and IPD meta-analysis. BMJ. 2017 — large meta-analysis showing protective effect, especially when baseline vitamin D was low. BMJ+1

• Bischoff-Ferrari HA, et al. Fracture prevention with vitamin D supplementation. (meta-analyses showing benefit at effective doses). PubMed+1

• Manson JE, et al. VITamin D and OmegA-3 TriaL (VITAL). NEJM. 2019/2020 — large randomized trial showing no significant reduction in major CVD events or total cancer incidence with vitamin D in generally healthy adults; useful for understanding limits of blanket supplementation. PubMed+1

• Demay MB, et al. Endocrine Society Clinical Practice Guideline: Vitamin D for the Prevention of Disease. J Clin Endocrinol Metab. 2024 — updated guidance for disease-prevention considerations. PubMed