Why You Need Vitamin D & How to Get It Naturally

Jaime Heer, FNTP
23 hours ago
3 min read

Vitamin D is one of the most essential—yet most commonly deficient—nutrients in the modern world. It acts more like a hormone than a vitamin, playing a crucial role in everything from immune health to bone strength, hormone balance, mental well-being, and even your body’s ability to fend off chronic illness.

Let’s explore how to get enough of this powerful nutrient through sunlight, food, and smart supplementation.

Sunlight: Your Body’s Natural Vitamin D Factory

Your skin has the amazing ability to produce vitamin D when exposed to the sun. But not all sun exposure is equal—timing, skin tone, latitude, and even your genes all play a role.

Best Time for Vitamin D Production:

Mid-morning to early afternoon (around 10am–2pm) is ideal, when the sun is high enough for UVB rays to be effective.
Your shadow should be shorter than your height—that’s a quick visual cue that the UVB rays are strong enough for vitamin D synthesis.

How Much Sun Do You Need?

For lighter skin tones: ~10–20 minutes of sun exposure on arms and legs a few times per week.
For darker skin tones: May require up to 30–45 minutes or more, more frequently, due to melanin blocking UVB absorption.
Avoid sunscreen during this brief window, as it blocks vitamin D production. Afterward, cover up or apply mineral sunscreen to prevent overexposure.

💡 Pro Tip: Try not to shower immediately after sun exposure. Vitamin D is made in the skin’s oils and can take time to absorb into the body.

Vitamin D-Rich Foods

While sunlight is ideal, you can also support your levels through certain foods:

Fatty fish (salmon, sardines, mackerel)
Cod liver oil (choose cold-pressed, a traditional, nutrient-rich source)
Pasture-raised egg yolks
Liver (choose grass-fed-finished or pasture-raised animals)
Mushrooms (especially UV-exposed varieties)

These foods also contain cofactors like vitamin A and healthy fats that help with absorption.

When You Need to Supplement

Despite doing “all the right things,” many people still test low in vitamin D—and genetics may be to blame.

Certain SNPs (single nucleotide polymorphisms) in genes like VDR can impair your ability to absorb or convert vitamin D effectively. This means that even with plenty of sun exposure, your body might not be able to use vitamin D properly—making supplementation essential.

We recommend:

Vitamin D3 (cholecalciferol), paired with vitamin K2 to help direct calcium to the bones (not the arteries).
Having your levels tested regularly and working with your healthcare provider to determine the right dose.

Don't Forget About Sun Protection

While some unprotected sun is necessary for vitamin D production, balance is key. After your vitamin D window, protect your skin with:

Lightweight protective clothing
Natural mineral sunscreens (like non-nano zinc oxide)
Seeking shade during peak hours

Know Your Levels

Our doctors routinely check vitamin D as part of your lab work, because your levels play a vital role in immunity, bone strength, and hormone health.

If you’re curious about your vitamin D status, contact the front desk or speak with your doctor at your next visit—we’re here to help!

Book Appointment

Vitamin D is foundational for your immune system, bone health, and mental clarity—and summer is the perfect time to optimize your levels naturally.Whether through smart sun exposure, vitamin D-rich foods, or personalized supplementation, you can safely harness the power of the sunshine vitamin all year long.

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