Vitamin D: What It Does and How to Get Enough

Vitamin D is the sunshine vitamin that helps your bones stay strong and your immune system work right. When you soak up a few minutes of sunlight each day, your skin makes vitamin D on its own. But most of us don’t get enough sun, especially in winter or if we spend a lot of time indoors. That’s why knowing the basics is key.

Why Vitamin D Matters

First off, vitamin D helps your body absorb calcium, the mineral that builds bone. Without enough vitamin D, you can develop weak bones, which can lead to fractures or osteoporosis later in life. It also plays a role in muscle function, mood regulation, and even heart health. Many people notice better energy levels and fewer colds when their vitamin D is in the right range.

How to Get Vitamin D Naturally

The easiest way is sunlight. Aim for 10‑15 minutes of direct sun on your arms and face a few times a week, without sunscreen. If you’re covered up or live far from the equator, you’ll need food or supplements. Fatty fish like salmon, mackerel, and sardines are top sources. Egg yolks, fortified milk, and some orange juices also contain vitamin D.

If you’re vegetarian or vegan, fortified plant milks or mushrooms exposed to UV light can help fill the gap. Check the label for the amount of vitamin D per serving. Even small portions add up over the day.

When food isn’t enough, a supplement can be a reliable backup. Most adults need about 600‑800 IU a day, but people with low levels may need 1,000‑2,000 IU or more. It’s best to get a blood test first, then talk to a doctor about the right dose.

Watch out for over‑supplementing. Too much vitamin D can raise calcium levels and cause kidney problems. Stick to the recommended dose unless a health professional tells you otherwise.

Signs you might be low on vitamin D include bone aches, frequent infections, fatigue, and mood swings. If you notice these, consider testing your levels. A simple blood test can tell if you need to boost your intake.

For most people, combining a bit of sun, a diet rich in fish or fortified foods, and a modest supplement covers the need. Keep track of how you feel and adjust if you’re still getting sick or feeling sluggish.

At Prophetic Health, we cover a range of topics that intersect with vitamin D, like how supplements can support overall wellness, safe online pharmacies for buying quality vitamins, and tips for staying healthy during the colder months. Browse our articles for deeper dives into each of these areas.