We’ve all heard it: “Get out there and soak up some sun!” But lately, it feels like we’re bombarded with warnings about avoiding sunlight. Sunscreen, shade, and limiting time outdoors have become the new normal. Sure, protecting our skin is important, but did you know sunlight does more than just keep you warm? It helps your body make vitamin D, a powerhouse nutrient that plays a huge role in everything from building strong bones to keeping your immune system in top shape. But that’s just the beginning—this powerhouse vitamin doesn’t just boost bones and immunity; it’s also linked to better mental health and heart health. 

 

 

 

So, should you be paying more attention to your vitamin D levels? Let’s break down why this nutrient is essential, how to ensure you’re getting enough, and some surprising ways this “sunshine vitamin” can boost your health.

 

The Importance of Vitamin D

 

Vitamin D is often called the "sunshine vitamin" because your body makes it when your skin is exposed to sunlight. But it’s more than just a vitamin—it also functions as a hormone, regulating calcium and phosphate in the blood, which is vital for bone health, muscle function, and overall cellular activity. In fact, vitamin D is crucial for your bones, immune system, mental well-being, and heart, acting as the secret ingredient that helps everything else in your body run smoothly.

 

However, here’s the catch: many of us aren’t getting enough of it, especially if we live in areas with limited sunlight or spend much of our time indoors. Modern lifestyles also lead us to cover up with sunscreen, which, while protecting us from sunburns, can limit the body’s natural production of vitamin D. It’s important to find a balance, embracing safe sun exposure to make the most of this essential nutrient. 

How Vitamin D Works in Your Body

 

When UVB rays hit your skin, they initiate a process that leads to the production of vitamin D3, the form your body can easily absorb and use. You can think of your skin as a solar-powered factory, turning sunlight into something vital for your health.

 

After vitamin D is either produced by your skin or consumed through food or supplements, it goes through a conversion process in your liver and kidneys to become its active form. This active version plays a crucial role in managing many functions within your body. Its impact is far-reaching, which is why vitamin D, the ‘’sunshine vitamin’’ is so essential.

 

1. Building Strong Bones and Teeth

 

Without enough vitamin D, your body struggles to absorb calcium effectively. You might be drinking fortified plant milk and eating leafy greens, but without adequate vitamin D, all that calcium isn’t absorbed as well as it should be. In children, this deficiency can lead to rickets, causing bones to become soft and weak. For adults, it can result in osteomalacia (softening of the bones) and osteoporosis (a condition where bones become brittle and prone to fractures). 

 

Ever wonder how something as simple as sunlight can boost vitamin D levels and improve calcium absorption? Health expert Walt Cross explores this ‘’sunshine connection,” showing how a daily dose of sunlight can be a game-changer for your bones and overall health. Discover more in his eye-opening video on the benefits of sunlight.

 

Some research shows that vitamin D supplementation can help reduce fractures by improving bone density. A 2012 pooled analysis¹ published in the New England Journal of Medicine,  demonstrated that higher doses of vitamin D (800 IU or more daily) were effective in reducing the risk of fractures among older adults, particularly those aged 65 and above. This study involved over 30,000 participants and found that vitamin D supplementation plays a key role in preventing fractures by improving bone health.

 

2. Boosting Your Immune System

Vitamin D is a true powerhouse when it comes to your immune system. It helps your body fight off viruses, bacteria, and infections. If you’ve noticed that you tend to catch colds more often in the winter months, it might be because your vitamin D levels are lower due to less sunlight exposure. It’s no coincidence that flu season and cold weather go hand-in-hand.

 

Researchers have found that vitamin D strengthens your immune response by enhancing the pathogen-fighting ability of white blood cells. A study published in The BMJ in 2017 reviewed 25 randomized controlled trials and found that vitamin D supplementation reduced the risk of acute respiratory infections, particularly in individuals with low baseline levels of vitamin D.²

 

3. Mood and Mental Health

Ever notice how being outside in the sunshine can instantly lift your mood? That’s because vitamin D plays a significant role in mental health as well, helping regulate your mood and ward off depression. This is particularly true when it comes to Seasonal Affective Disorder (SAD),³ a type of depression that tends to strike during the darker winter months when there’s less sunlight.

 

 

Image via Unsplash.

 

 

4. Heart Health and Blood Pressure

We often associate heart health with diet and exercise, but vitamin D also plays a role in keeping your heart healthy. Some studies suggest that vitamin D can help regulate blood pressure by promoting the relaxation of blood vessels and reducing inflammation.⁴ This can potentially lower the risk of hypertension, a major risk factor for heart disease.

 

Additionally, vitamin D may help reduce the buildup of plaque in the arteries, a condition known as atherosclerosis. A 2018 study published in Circulation Research found that vitamin D could improve endothelial function, indicating that maintaining adequate vitamin D levels could potentially benefit heart health which is critical for cardiovascular health.⁵

 

 

5. May Help Prevent Cancer

 

Research is showing more and more that vitamin D might play a role in lowering the risk of certain cancers, like colorectal, breast, and prostate cancers. Vitamin D seems to help control cell growth and regulation, which could prevent the kind of unchecked cell growth that leads to cancer. While scientists are still exploring this connection, the potential for vitamin D as a natural, preventive measure against cancer is encouraging.

 

A review in the Journal of Steroid Biochemistry and Molecular Biology highlights that individuals with higher vitamin D levels may have a lower risk of developing colorectal cancer. The study suggested that vitamin D’s role in regulating cell differentiation and preventing cell proliferation is key to its potential anti-cancer properties.⁶

 

Why Are So Many People Deficient in Vitamin D?

 

Even though vitamin D is so important, a lot of us aren’t getting enough of it. How is that possible? According to health experts, more than a billion people worldwide are vitamin D deficient. The reasons for this deficiency are a mix of lifestyle, geography, diet, and even personal factors such as age and skin color.

 

Lack of Sunlight

 

One of the most common reasons for vitamin D deficiency is simply not getting enough sunlight. For those living in northern regions, long winter months often bring fewer daylight hours and colder temperatures, leading people to spend more time indoors. Even when the sun is out, its rays may not be strong enough to trigger vitamin D production in the skin, making it challenging to get adequate levels of this essential nutrient from sunlight alone.

 

Modern jobs and indoor lifestyles also keep many of us inside all day, and when we do get outside, we often use sunscreen to protect our skin. While sunscreen is beneficial for preventing burns, it also blocks the UVB rays our bodies need to make vitamin D. This cautious approach to sun exposure is understandable, but could we be missing out on essential health benefits by avoiding the sun and overusing sunscreen? Experts remind us that sunlight is designed to play a vital role in our health, supporting everything from bone strength to immune function.

 

Interestingly, some studies show that even people living in sunny regions can experience vitamin D deficiency. This often happens due to lifestyle choices that limit sun exposure, such as staying indoors or covering up when outside.⁷ Without enough direct sunlight, the body simply can’t produce the vitamin D it needs, highlighting how low vitamin D levels can occur despite abundant sunshine.⁸

 

Avoiding sunlight out of fear of skin cancer might be causing widespread health issues in society. To explore this further, check out our video on the Benefits of Sunlight, which highlights how we can gain the sun’s health benefits without risking skin damage. Understanding the balance between protection and the benefits of sun exposure is key; after all, as some experts put it, we can't live without the sun.

 

Skin Tone and Age

 

If you have darker skin, your body has more melanin, which provides natural protection against UV rays. That’s great for reducing the risk of sunburn, but it also means your body needs more sun exposure to produce the same amount of vitamin D as someone with lighter skin.

As we age, our skin becomes less efficient at producing vitamin D. This is why older adults, especially those who are homebound or live in areas with less sunlight, are often at risk of deficiency.

 

Medical Conditions and Medications

 

Certain medical conditions, like Crohn’s disease or celiac disease, can interfere with the body’s ability to absorb vitamin D from food. If your body isn’t absorbing enough nutrients, you may not be getting the vitamin D you need, even if your diet is good. Additionally, some medications — including anticonvulsants and corticosteroids — can affect how your body processes vitamin D.

 

Signs of Vitamin D Deficiency

 

Wondering if you might be low on vitamin D? The symptoms of deficiency can be subtle at first, but they can have long-term consequences if not addressed. Here are a few signs to watch for:

 

Fatigue and Muscle Weakness: Feeling more tired than usual or experiencing weakness in your muscles? Low vitamin D might be to blame.

 

Bone and Joint Pain: Achy bones or joints are a common symptom of vitamin D deficiency, especially if it’s affecting your calcium absorption.

 

Frequent Infections: If you seem to be catching every cold that comes your way, it could be because your immune system is compromised from low vitamin D levels.

 

Mood Swings or Depression: Feeling unusually down or struggling with mood swings could be a sign that your vitamin D levels need a boost.

 

How To Get More Vitamin D Naturally

So, how can you make sure you’re getting enough of this vital sunshine nutrient? There are several ways to increase your vitamin D levels, and the good news is, it’s not hard to do once you know what to focus on.

 

1. Soak Up the Sun

 

A great way to boost your vitamin D is to spend 10-30 minutes in the sun a few times a week, though the ideal time varies depending on skin tone, location, and season. In his video Benefits of Sunlight, Walt Cross highlights sun exposure as essential, stressing balance as the key—getting enough sunlight for vitamin D without risking sunburn. If you plan to be outside for long periods, consider wearing long sleeves or a hat.

 

Midday is usually the best time for vitamin D production, as the sun is at its highest. Those closer to the equator may need less sun exposure, while northern regions might require more time outdoors. So next time you’re outside, take a moment to soak up some sunshine—it’s great for your health! 

 

Want to dive deeper? Check out our article Benefits of Sunlight for more eye-opening tips and insights.

 

2. Eat Vitamin D-rich foods

 

If you’re following a plant-based lifestyle or can’t get enough sun, there are plenty of ways to get vitamin D from your diet. Look for fortified plant-based milk, like almond or soy milk, as well as cereals that have been enriched with vitamin D. Mushrooms, particularly those exposed to UV light, are another excellent plant-based source of vitamin D.

 

Fortified foods are especially important if you live in a region with long winters or if you spend most of your time indoors. By incorporating these foods into your daily meals, you can ensure that you’re getting a steady supply of vitamin D, even when the sun isn’t shining.

 

3. Consider a Supplement

 

If you’re having trouble getting enough vitamin D from sunlight or food alone, supplements can be an easy and effective solution. Many plant-based vitamin D supplements are now available, including vitamin D3 derived from lichen, a natural plant source. These supplements provide an excellent option for those following a vegan or vegetarian lifestyle.

 

Before starting any supplement, it’s a good idea to get your vitamin D levels checked by a healthcare professional. This can help you determine whether supplementation is necessary and how much you should take. It’s also important to remember that, while vitamin D is crucial, too much of it can lead to vitamin D toxicity, or hypervitaminosis D.⁹ This rare condition usually results from taking more than the recommended dose of prescription vitamin D or overusing an OTC supplement.

 

Final Thoughts: Don’t Underestimate the Power of Vitamin D

Vitamin D, the "sunshine vitamin," fuels your bones, immunity, heart, and even mood. Made when sunlight meets your skin, it keeps calcium and phosphate levels balanced, supporting smooth body function. But modern life—indoor hours, long winters, and sunscreen—often blocks our natural supply. So, soak up the sun safely, enjoy fortified foods, or try a supplement. Boosting vitamin D isn’t just about avoiding deficiencies—it’s about embracing a foundation for vibrant, whole-body wellness. Don’t miss out on your daily dose of this radiant nutrient!

 

 

 

Cover image Matti Johnson, via Unsplash.