☀️ How to Discover Vitamin D — and All the Benefits You Didn’t Know You Needed.

May 19, 2020
3 min read

Updated: Oct 10

☀️ How to Discover Vitamin D — and All the Benefits You Didn’t Know You Needed

Vitamin D has been the star of the supplement world for years now — and for good reason. You’ve probably seen it pop up in every wellness article, ad, and morning show segment telling you to get your sunshine vitamin.

But what’s the big deal about it, really? And how do you know if you’re getting enough?

Let’s break down the sunny side of this vital nutrient — and what can mess with your levels more than you think.

🌎 Six Essential Factors That Influence Your Vitamin D Levels

(According to Harvard Health)

1️⃣ Where You Live

The farther you are from the equator, the less vitamin D–producing UVB light you get — especially in winter. Add in shorter days, cold weather, and layers of cozy clothes, and your sunlight exposure drops dramatically.

2️⃣ Air Quality

Pollution matters. Carbon particles from burning fuels absorb UVB rays before they even reach your skin. Translation: the more smog, the less D.

3️⃣ Sunscreen Use

We love sunscreen (please keep wearing it). But it does block UVB light, which means your skin makes less vitamin D. The trick is balance — you can safely get a little unfiltered sunlight, depending on your skin tone and sensitivity.

4️⃣ Skin Color

Melanin (the pigment that gives skin its color) competes for UVB absorption. Darker skin tones need more UVB exposure to produce the same amount of vitamin D as lighter skin.

5️⃣ Weight

Body fat holds onto vitamin D — meaning the more it stores, the less is available to circulate. Your body basically says, “I’m saving this for later,” even though you need it now.

6️⃣ Age

Oh, joy — another thing we can’t control. As we age, our skin produces less of the compound needed to convert sunlight into vitamin D. Another reason midlife needs a little extra support.

💪 Why Vitamin D Matters

When your vitamin D levels are balanced, it supports:

Strong bones and teeth 🦴
A healthy heart and circulatory system ❤️
A sharp and steady nervous system 🧠
Better hormone balance and immune strength 💃

Basically, it’s one of those “feel better overall” vitamins that keeps everything running smoothly.

☀️ Where to Get Your Vitamin D

Bonus: Your body naturally makes vitamin D when sunlight hits your skin — it’s like a free health boost from Mother Nature.

But since we can’t all live in tropical paradise year-round, you can also find it in:

Foods:

Salmon, tuna, and sardines
Fortified foods like milk, orange juice, margarine, and breakfast cereals

Supplements:If you rarely get outside or want extra peace of mind, talk to your doctor about taking a vitamin D supplement.

The Institute of Medicine recommends:

600 IU per day for ages 1–70
800 IU per day for ages 71 and older

If you’re not sure you’re getting enough, a supplement of 400–1,000 IU per day is generally considered safe and affordable — but check with your healthcare provider first.