Vitamin D

The Sunshine Vitamin

February 06, 2025 • Estimated Reading Time: 6 minutes

After spending a week in sunny Florida, a simple truth hit home for me—sunshine transforms more than just your tan! It boosts your mood, improves sleep, increases energy, and even enhances skin health. 

If you're looking to optimize your wellness, keep reading to discover everything you need to know about Vitamin D, including how to get enough of it and why it matters.

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Main Roles of Vitamin D

Vitamin D is a fat-soluble vitamin that acts as a hormone in the body. It has many important functions, including:

  • Promoting Bone Health: Vitamin D helps regulate the absorption of calcium and phosphorus, two minerals essential for maintaining strong bones. 

  • Supporting Immune Function: Vitamin D plays a crucial role in modulating the immune system. It helps activate immune cells and can even reduce inflammation in the body. This makes it vital for fighting off infections and illnesses.

  • Improving Muscle Function: Adequate levels of Vitamin D are necessary for proper muscle function. It helps with muscular contraction and strength, making it essential for physical performance.

  • Regulating Mood: Vitamin D receptors are found in areas of the brain responsible for mood regulation. Research suggests that low levels of Vitamin D may be linked to depression and other mental health issues.

Sources of Vitamin D

Sunlight

The primary source of Vitamin D is sunlight. When your skin is exposed to ultraviolet B (UVB) rays from the sun, it synthesizes Vitamin D naturally. A short amount of sun exposure, around 10-30 minutes several times a week, is often enough for most people to maintain healthy levels. However, factors such as skin tone, geographic location, season, and the use of sunscreen can impact how effectively your body produces Vitamin D.

Diet

While sunlight is the most efficient way to get Vitamin D, you can also support your intake through your diet. Foods naturally rich in Vitamin D include:

  • Fatty fish like salmon, mackerel, and tuna

  • Egg yolks

  • Beef liver

  • Cod liver oil

Additionally, many foods are fortified with Vitamin D, such as milk, orange juice, and cereals, making it easier to incorporate into your daily meals. 

Hidden Risk: If your diet is high in vegetable oils, be cautious with your UV exposure. These oils contain linoleic acid, an omega-6 fat that is prone to oxidation when exposed to UV radiation, increasing inflammation and skin risks. Instead, focus on eating whole-food fats like olive oil, coconut oil, avocado oil, or grass-fed butter to protect your skin and maximize the benefits of sunlight.  Avoid those seeds oils as much as possible!

Supplements

If you are unable to get enough Vitamin D from sunlight or food sources, supplements can be a safe and effective way to maintain healthy levels.  My favorite Vitamin D supplement is here.

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Your Questions Answered! 

📩 Q: Is there a best time of day to get sunlight? 

A: Morning sunlight (before 10 AM) is ideal. Not only does it protect against excessive UV exposure, but it also helps regulate your circadian rhythm for better sleep. (hence why I promote morning walks!) 

Do you have a burning health question? Send it our way to be featured in next month's newsletter! 

A Health Transformation Story 

Meet Sarah, a busy mom of three, who reclaimed her energy and improved her fitness at age 45. "I began small—morning walks in the sun, cutting back on seed oils, and fewer excuses to skip workouts. Within weeks, my energy soared!" Stories like Sarah’s remind us that it’s never too late to create healthier habits. 

Want to share your health transformation? Hit reply to this email and tell us your story—we’d love to celebrate your wins!

Get Tested and Optimal Levels

There is some debate over what constitutes optimal Vitamin D levels. Some experts recommend maintaining a blood level of 50-70 ng/mL. If you're unsure about your Vitamin D status, consider scheduling a blood test with your healthcare provider. Regular testing can help you monitor your levels and ensure you’re getting enough from sunlight, diet, and supplements.

Have a great day!
Brian