Consider what your average day looks like. Do you spend most of your time hunched in front of a desk indoors? If your answer is yes, don’t beat yourself up—but do start thinking about your vitamin D intake. Vitamin D is one of the most important nutrients to support everyday well-being, and you get most of it from the sun. It’s essential for immunity, strong bones, a clear mind and so much more. But if you don’t expose your skin to a little sunshine each day, you probably don’t get enough. In fact, around 42% of Americans are vitamin D deficient [1].
Unfortunately, you’re not going to absorb any nutrients from the glow of a laptop screen, and you might not get enough from the sun, either—especially in winter months when the great ball of fire barely makes an appearance. But there are still ways to ensure that you and your family get the vitamin D you need to grow strong and stay healthy. We’ll let you in on some tips below. But first, let’s take a quick look at why the sunshine vitamin is so important.
What Is Vitamin D?
Nicknamed the “sunshine vitamin,” vitamin D is a fat-soluble vitamin that your body makes with the help of the sun. It’s associated with lower disease rates including diabetes and osteoporosis [2]. Coupled with calcium, vitamin D is essential for bone fortification and mobility. This is really important for the elderly because bones tend to weaken over time. The older you get, the more crucial it becomes. Kids need to get their fill too, as vitamin D is critical for developing strong bones as a child. This is why breakfast cereals and juices that kids love are often fortified with vitamin D. Getting more vitamin D at any age is a good idea, as it can reduce your risk of heart disease and metabolic disorders while boosting your overall health.
How Do You Get Vitamin D from the Sun?
The sun doesn’t zap vitamin D into you like a magical health machine. Technically, the sun doesn’t make vitamin D at all. Your skin does. Yes, your skin is an organ (the largest in the body!), and one of its tasks is creating vitamin D. The process is kind of complex, but basically, your skin uses UV radiation from the sun to convert cholesterol into Vitamin D [3]. The more sun you get, the more vitamin D your skin produces. So, you should be able to open the curtains or take a brisk walk to get all the vitamin D you need, right? Unfortunately, it’s not that simple. Based on the number of vitamin D-deficient Americans (nearly half of us), the sun is not an adequate source of vitamin D.
Why the Sun May Not Provide Enough Vitamin D
About 95% of Americans do not get enough vitamin D [4]. And about 42% are deficient in the vitamin, meaning they have critically low levels that may cause discomfort or serious illness. Clearly, the sun isn’t giving us the vitamin D we need to support basic health. But why not? Is the sun just lazy? The amount of vitamin D you are able to produce depends on your exposure to sunlight. If the sun is extra toasty (like in the summer) and you’re wearing a tank top and shorts, it only takes about ten minutes to get a day’s worth of vitamin D. But in the winter, it can take up to two hours [5]. In many areas of the US, winter lasts way too long. And the sun barely stays up past 4 PM. Who has time to hang out in the ice and snow for two hours?
Not only that, but our modern lifestyles keep us indoors when the sun is up. We tend to go from our homes to our cars to work and back again. In our free time, we stream shows, play games, and go to restaurants—all indoors. When we hang out outdoors, it’s usually in the evening when the sun is already too weak to provide much nutrition. Even going hiking now and again isn’t going to make up for your D deficit. Our lack of sun exposure and our increasingly sedentary lifestyles are making us less healthy—and vitamin D deficiency is becoming a common and serious threat.
How to Know if You’re Vitamin D Deficient
Vitamin D deficiency can cause some very uncomfortable side effects, and over time, it can have a serious impact on your health. Here are some symptoms to watch out for:
- Feeling tired despite getting adequate sleep
- Pale skin
- Soreness, cramps, and aches
- Muscle weakness
- Bone pain
- Moodiness or depression [6]
Long-term deficiency can cause a range of conditions including rickets in children and osteoporosis in adults. Because vitamin D is so important for a range of bodily functions, deficiency can have a cascading effect that negatively impacts many aspects of your health, from immune function to mental health.
If you have any of the above symptoms, talk to your doctor and consider taking a Vitamin D supplement. But not just any supplement will do. When you take pre-made vitamin D, your body reacts to it differently than when it produces it in your skin. So, not all types of vitamin D supplements are effective. It’s important to ensure that you’re taking a type of vitamin D called vitamin D3, as it’s much more effective than the commonly-used D2 [7]. Research has also found that in order to keep your bones and muscles healthy, vitamin D must be paired with vitamin K2.
Why Pairing D3 and K2 is So Important
Taking vitamin D is not enough to empower your body with strong muscles and bones. You also need vitamin K2. This nutrient may not get as much attention as the D, but it’s the Key (with a capital K) to distributing bone-strengthening calcium throughout your body.
Wait, when did calcium get tossed into the mix? Scientists have long known that vitamin D and calcium are a dynamic duo that builds strong bones. But recently, they discovered that the duo is actually a threesome. Vitamin D3 is good at helping you absorb calcium, but vitamin K2 is what directs that calcium to the right places in your body. D3 makes sure you can take it all in, while K2 makes sure it goes to your bones rather than, say, your arteries [8]. Calcium misplacement could mess with your normal cardiac and kidney function, so K2 is non-negotiable.
How to Get More Vitamin D (and K2)
It may be the “sunshine vitamin,” but sunshine alone might not be enough to get your daily dose of vitamin D. Even tropical countries like Brazil have high rates of vitamin D deficiency [9]. This isn’t just a weather issue! How else can you get vitamin D into your body? A good way is to upgrade your diet with vitamin-D-rich foods. The best sources are fatty fish like trout, salmon, tuna, and mackerel [10]. If you’re not a fish fan, don’t fear. Plenty of foods and drinks are fortified with extra vitamin D, particularly milk, yogurt, fruit juice, and breakfast cereals. For vegans out there, plant-based milk is packed with D as well.
You may have noticed that the list of vitamin D-rich foods is not very long. That’s why vitamin D supplements can be a good way to get all the D you need without having to replace that sandwich with sardines. In fact, it’s one of the supplements that doctors recommend most [11]. We recommend a vitamin D supplement containing D3 and vitamin K2 like Manna Liposomal Vitamin D3 + K2. Our liposomal formula is drinkable and delicious, and it enables your body to absorb up to 10x more vitamin D by pairing each nutrient with a protective liposome. It’s pretty cool stuff.
What about calcium? If you want more vitamin D to maintain strong bones, you may also want to toss calcium into the mix, especially if you don’t get enough in your diet. You’ll find vitamin D3, vitamin K2, and calcium all together in a triple whammy in Manna Liposomal Bone Health. It’s got magnesium too, which may promote even better calcium regulation for happy bones [12].
Let the Sun Shine—But Don’t Depend on It
If you live in a not-too-sunny place and don’t have much spare time to spend outdoors, you probably don’t get enough vitamin D. But don’t worry! You can still get your daily dose of vitamin D (and K2) by eating nutrient-rich foods or by taking supplements. And hey, it’s always good to spend a little more time outdoors too! Remember that vitamin D is critical for your immune system, cardiac function, mood, and overall health. So let a little sunshine into your life any time you can, whether you do it by taking a walk or cracking open a bottle of Manna Liposomal D3 + K2.
FAQs
Does the sun actually give you vitamin D? ›
The major source of our body's vitamin D comes from our own production in the skin. This requires the ultraviolet rays from sunlight to form vitamin D3; both the liver and the kidneys are needed to then create the active form of vitamin D.
What blocks vitamin D absorption? ›Therefore, conditions that affect the gut and digestion, like celiac disease, chronic pancreatitis, Crohn's disease, and cystic fibrosis, can reduce vitamin D absorption.
Do nudists get more vitamin D? ›Being naked outside will help you get more vitamin D which will improve skin, bone and organ health. The vitamin helps us build healthy bones and teeth and may protect us against bowel cancer.
How long do you have to be in the sun to get vitamin D? ›Spending even a short time in the sun can provide the body with all of the vitamin D it needs for the day. According to the Vitamin D Council, this could be: 15 minutes for a person with light skin. a couple of hours for a person with dark skin.
What is the best way to absorb vitamin D? ›Better absorbed with meals
Vitamin D is a fat-soluble vitamin, meaning that it does not dissolve in water and is absorbed best in your bloodstream when paired with high fat foods ( 1 ). For this reason, it's recommended to take vitamin D supplements with a meal to enhance absorption.
Vitamin D deficiency can lead to a loss of bone density, which can contribute to osteoporosis and fractures (broken bones). Severe vitamin D deficiency can also lead to other diseases: In children, it can cause rickets. Rickets is a rare disease that causes the bones to become soft and bend.
Which is the richest source of vitamin D? ›The best sources are the flesh of fatty fish and fish liver oils. Smaller amounts are found in egg yolks, cheese, and beef liver.
What happens if you take too much vitamin D? ›Yes, getting too much vitamin D can be harmful. Very high levels of vitamin D in your blood (greater than 375 nmol/L or 150 ng/mL) can cause nausea, vomiting, muscle weakness, confusion, pain, loss of appetite, dehydration, excessive urination and thirst, and kidney stones.
Can you be in the shade and get vitamin D? ›You need to have some skin exposed, for example, your forearms, hands and lower legs. But you can still make vitamin D even if you sit in the shade. Sitting inside by a sunny window doesn't count because glass filters out the UVB rays – the type of light that is needed to make vitamin D.
Does vitamin D from sun go through clothes? ›What About If I'm Wearing Clothes? A common misconception is that you can get vitamin D from the sun through clothing. This is not true, as the only way to trigger the chemical reaction that results in vitamin D production is for sunlight to reach your skin directly.
Does showering lower vitamin D? ›
One of the leading vitamin D experts, Michael Holick, MD, PhD, suggests that vitamin D is made inside skin cells and therefore would not be washed off during a shower. If you use sunscreen, that will keep your skin from making vitamin D.
Do you get vitamin D from the sun in winter? ›“Winter sunlight does not have enough of the UVB component that is essential for vitamin D synthesis,” Dr. Young said. “For all practical purposes, one cannot make vitamin D in cold climates in winter.”
When should I take vitamin D morning or night? ›There's no set time of day that's best to take vitamin D supplements. Some people say taking vitamin D supplements at night is an insomnia risk. There's no research to confirm this, but you might want to take your supplement earlier in the day if you think it's screwing with your sleep.
What's difference between vitamin D and vitamin D3? ›There are quite a few differences between vitamin D and vitamin D3, but the main difference between them is that vitamin D is a fat-soluble vitamin that regulates calcium and phosphorous levels in the body, whereas the vitamin D3 is the natural form of vitamin D produced by the body from sunlight.
Why take magnesium with vitamin D? ›Magnesium assists in the activation of vitamin D, which helps regulate calcium and phosphate homeostasis to influence the growth and maintenance of bones. All of the enzymes that metabolize vitamin D seem to require magnesium, which acts as a cofactor in the enzymatic reactions in the liver and kidneys.
What makes your vitamin D low? ›In general, the two main causes of vitamin D deficiency are: Not getting enough vitamin D in your diet and/or through sunlight. Your body isn't properly absorbing or using vitamin D.
What will happen if you take too much D3? ›The main consequence of vitamin D toxicity is a buildup of calcium in your blood (hypercalcemia), which can cause nausea and vomiting, weakness, and frequent urination. Vitamin D toxicity might progress to bone pain and kidney problems, such as the formation of calcium stones.
How can I check my vitamin D levels at home? ›Use the CVS Health At Home Vitamin D Test Kit to get accurate and comprehensive results in the privacy and comfort of your own home. Simply collect your blood sample using this convenient kit, mail it to the lab, and receive your results through a secure online portal in just a few days.
Does low vitamin D affect hair? ›Vitamin D stimulates hair follicles to grow, and so when the body does not have enough, the hair may be affected. A vitamin D deficiency may also be linked to alopecia areata, an autoimmune condition that causes patchy hair loss.
Why is my vitamin D low when I get lots of sun? ›The pigment melanin reduces the skin's ability to make vitamin D in response to sunlight exposure. Some studies show that older adults with darker skin are at high risk of vitamin D deficiency. Your kidneys cannot convert vitamin D to its active form.
Which fruit is best for vitamin D? ›
Orange. There are limited Vitamin D fruits. Around 75% of people worldwide are either allergic to dairy products or lactose intolerant; some are vegan. So, orange or orange juice is the best option with vitamin D and other nutrients such as calcium.
Is 2 eggs a day enough vitamin D? ›Research has found that an average serving of 2 eggs contains 8.2mcg of vitamin D, a substantial portion of the recommended dietary intake of vitamin D [2], making them a great addition to the diet to support the intake of adequate levels of this vital vitamin.
Which vegetable is high in vitamin D? ›Other than fortified foods, mushrooms are the only sufficient non-animal source of vitamin D. Like humans, mushrooms can synthesize vitamin D when exposed to UV light ( 22 ). However, mushrooms produce vitamin D2, whereas animals produce vitamin D3 ( 22 ).
Will hair regrowth after vitamin D deficiency? ›Will hair grow back after vitamin D deficiency? The good news is that hair loss due to vitamin D deficiency is usually reversible. Once levels of vitamin D are increased, hair follicles will typically begin to function properly again and hair will start to regrow.
What happens if I take vitamin D without needing it? ›In addition, taking a supplement that contains too much vitamin D can be toxic in rare cases. It can lead to hypercalcemia, a condition in which too much calcium builds up in the blood, potentially forming deposits in the arteries or soft tissues. It may also predispose people to painful kidney stones.
Can low vitamin D cause anxiety? ›Vitamin D insufficiency may relate to higher levels of anxiety and depression, in turn contributing to the elevated risk of psychosis in this population.
What are 5 physical signs you're taking too much vitamin D? ›The symptoms of vitamin D toxicity are primarily related to hypercalcemia, which means excessively high blood calcium levels ( 13 ). Symptoms of hypercalcemia include: digestive distress, such as vomiting, nausea, constipation, and stomach pain. fatigue, dizziness, hallucinations, and confusion.
Who should not take vitamin D3? ›- sarcoidosis.
- high amount of phosphate in the blood.
- high amount of calcium in the blood.
- excessive amount of vitamin D in the body.
- kidney stones.
- decreased kidney function.
In conclusion, vitamin D3 can be taken as a prophylactic drug for hypertension by the elderly and obese folks with vitamin D deficiency who are at high risk of hypertension. Vitamin D3 can be used as an adjuvant drug to control the blood pressure on hypertension patients with vitamin D deficiency.
Can you get vitamin D on cloudy day? ›Q. Am I still getting vitamin D when I'm outside on a gray, cloudy day? A. Just as it is possible to get a sunburn on an overcast day, it is possible to get the ultraviolet-B radiation needed for the skin to synthesize vitamin D even when skies are cloudy and gray.
Does vitamin D affect cholesterol? ›
Low vitamin D levels could result in dyslipidemia, and lipid abnormalities—that is, an increase in triglyceride (TG), total cholesterol (TC), and low-density lipoprotein cholesterol (LDL-C) levels and a decrease in high-density lipoprotein cholesterol (HDL-C) level—have been identified as important risk factors for ...
Can vitamin D cause high cholesterol? ›A study of the short-term effects of taking vitamin D supplements reported that doing so increased levels of LDL, or “bad,” cholesterol.
Is 5 minutes of sun enough for vitamin D? ›According to the national Institutes of Health, between five and 30 minutes of sun exposure to your unprotected face, arms, legs or back between the hours of 10 a.m. and 3 p.m. two to three times every week is enough for your body to produce all of the D3 it needs. Sunscreen can block vitamin D production.
Should you shower after being in the sun? ›After extensive sunbathing, it is advisable to first go into the shade or take a shower. Lukewarm water is best. Hot or cold water shocks the skin and can delay recovery. To avoid irritation, be careful not to rub the skin dry, but rather gently pat it dry with a towel.
What helps you absorb vitamin D from the sun? ›During exposure to sunlight 7-dehydrocholesterol in the skin absorbs UV B radiation and is converted to previtamin D3 which in turn isomerizes into vitamin D3. Previtamin D3 and vitamin D3 also absorb UV B radiation and are converted into a variety of photoproducts some of which have unique biologic properties.
How much vitamin D do you get from 10 minutes in the sun? ›In summer and spring, with 22% of uncovered skin, 1000 IU vitamin D doses are synthesized in 10-15 min of sun exposure for adults.
Is vitamin D good for VAG? ›Vitamin D
Although vitamin D is most well known for its role in bone health, studies show that it could also help increase female lubrication. In fact, one review of six studies concluded that both oral vitamin D supplements and suppositories could decrease dryness and improve vaginal health during menopause ( 8 ).
Preparing for winter: vitamin D
Everyone is advised to take a supplement of vitamin D during winter months. Too little vitamin D can lead to bone problems such as rickets in children, and bone pain and muscle weakness in adults, which may also increase the risk of falls in older people.
Symptoms of vitamin D deficiency may include:
Fatigue. Not sleeping well. Bone pain or achiness. Depression or feelings of sadness.
- extreme tiredness (fatigue)
- lack of energy (lethargy)
- breathlessness.
- feeling faint.
- headaches.
- pale skin.
- noticeable heartbeats (palpitations)
- hearing sounds coming from inside the body, rather than from an outside source (tinnitus)
What time of day is vitamin D strongest? ›
Midday is the best time to get vitamin D, as the sun is at its highest point and your body may manufacture it most efficiently around that time of day. This means you may need less time in the sunlight at midday.
Why shouldn't you take vitamin D before bed? ›Vitamin D and sleep: The surprising connection
Early research suggests it is inversely related to melatonin, your sleep hormone. Increasing vitamin D levels may suppress melatonin levels. So, it makes sense that taking it at night could disrupt your sleep.
Sunshine will raise levels of active Vitamin D within about 8 hours – depending on the strength of the sun and your level of absorption. Vitamin D3 supplements are thought to raise vitamin D levels in the bloodstream in around 24 hours.
What is better to take calcium or vitamin D3? ›Calcium is vital in helping to build strong, healthy bones while vitamin D helps to absorb calcium. Without these two important nutrients, bones may not form properly in childhood and will lose mass early in adulthood, and become weak, brittle, and break easily.
How much vitamin D do you get from the sun in a day? ›Another study found that 30 minutes of midday summer sun exposure in Oslo, Norway was equivalent to consuming 10,000–20,000 IU of vitamin D ( 8 ). The commonly recommended daily dose of vitamin D is 600 IU (15 mcg) ( 3 ).
Do you still get vitamin D on a cloudy day? ›Q. Am I still getting vitamin D when I'm outside on a gray, cloudy day? A. Just as it is possible to get a sunburn on an overcast day, it is possible to get the ultraviolet-B radiation needed for the skin to synthesize vitamin D even when skies are cloudy and gray.
Can I get vitamin D in the shade? ›You need to have some skin exposed, for example, your forearms, hands and lower legs. But you can still make vitamin D even if you sit in the shade. Sitting inside by a sunny window doesn't count because glass filters out the UVB rays – the type of light that is needed to make vitamin D.
Can too much sun cause too much vitamin D? ›No. Even though spending short periods of time in the sun can usually provide adequate amounts of vitamin D, spending longer periods of time in the sun will not increase vitamin D levels to toxic levels.
Is vitamin D supplement better than the sun? ›According to Yale Medicine, vitamin D derived from sunlight is no better than the Vitamin D we get from supplements. They are functionally the same and can both boost vitamin D levels to a healthy range. The body can use supplemental and sunlight derived vitamin D in exactly the same way.
Can you get vitamin D through clothes? ›What About If I'm Wearing Clothes? A common misconception is that you can get vitamin D from the sun through clothing. This is not true, as the only way to trigger the chemical reaction that results in vitamin D production is for sunlight to reach your skin directly.
Is vitamin D3 the same as vitamin D? ›
What's the difference between vitamin D and vitamin D3? There are two possible forms of vitamin D in the human body: vitamin D2 and vitamin D3. Both D2 and D3 are simply called “vitamin D,” so there's no meaningful difference between vitamin D3 and just vitamin D.
Which fruits contain vitamin D? ›Orange. There are limited Vitamin D fruits. Around 75% of people worldwide are either allergic to dairy products or lactose intolerant; some are vegan. So, orange or orange juice is the best option with vitamin D and other nutrients such as calcium.
Why is my vitamin D low if I'm in the sun? ›The pigment melanin reduces the skin's ability to make vitamin D in response to sunlight exposure. Some studies show that older adults with darker skin are at high risk of vitamin D deficiency.