The Sunshine Vitamin & Why You Need It
July 7, 2026
by Morayma MaKay
Writer / Blogger & Content Creator
Adulthood Rewired
Biography: Morayma Makay is a fashion model, mother, and writer. She has
dedicated the last 20 years to working in the fashion and health fields as
both a researcher and content creator.
“Support your wellness.”
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If there were a list of nutrients that don’t get enough credit, vitamin D would probably be near the top. You see,most people know it’s important for bone health, but that’s often where the conversation ends. In reality, vitamin D is involved in a surprising number of functions throughout the entire body, and when levels are low, you may feel the effects in ways you wouldn’t necessarily connect back to a vitamin deficiency.
The Sunshine Vitamin.
One reason vitamin D gets so much attention, regardless of whether we are deep into summer or in the throes of “cold and flu season” is because it’s surprisingly difficult for many people to get enough of it to actually make a positive difference in their health. Even those of us who try to eat well can fall short, especially as we get older or spend more time indoors…and let’s be honest…many of us aren’t outside nearly as much as we used to be. Between work, errands, streaming shows, scrolling on our phones, and escaping extreme weather (whether it’s a scorching Arizona summer or a freezing Midwest winter), it’s easy to go days without spending much meaningful time outdoors. This matters because sunlight is one of the body’s main sources of vitamin D.
When your skin is exposed to sunlight, it begins producing vitamin D naturally. It’s actually one of the few nutrients your body can make on its own which is pretty impressive when you think about it. Of course, it’s not quite as simple as “go sit in the sun.” Factors like where you live, your age, skin tone, the season, and even the time of day can influence how much vitamin D your body produces, and as we age, our skin becomes less efficient at making vitamin D, which is one reason deficiency becomes more common later in life.
How Vitamin D Helps.
Vitamin D’s best known job is helping the body absorb calcium and maintain strong bones. That’s especially important as we get older and naturally begin losing some bone density. but vitamin D’s influence extends well beyond the skeleton! It also plays a role in immune function, muscle health, and overall vitality. In fact, some people discover they have low vitamin D levels after talking with their healthcare provider about feeling unusually tired, fatigued, achy, or lacking energy. While those symptoms can have many causes, vitamin D is often one of the first things that’s checked.
Mood is another area where vitamin D seems to matter. You’ve probably noticed how different you feel after spending time outside on a beautiful day, and while there are many reasons for that boost, vitamin D may be part of the picture. So what’s the best way to get enough? Let’s discuss!
Adding in Vitamin D to Your Day.
Spending some time outdoors can certainly help increase your intake, and you don’t need to spend hours baking in the sun…and nobody is suggesting you skip sunscreen when appropriate, but regular outdoor time, whether that’s a morning walk, gardening, reading on the patio, or simply enjoying your coffee outside, offers benefits beyond vitamin D alone. Food can help too, although vitamin D isn’t naturally abundant in many foods. Fatty fish such as salmon, sardines, and trout are among the best sources, while egg yolks contain some vitamin D, and many dairy products, plant-based milks, and cereals are fortified with it as well.
For some people, though, food and sunshine still aren’t enough. That’s why vitamin D supplements have become so popular. A simple blood test can also tell you where your levels stand and help determine whether supplementation makes sense for you. One helpful tip: vitamin D is a fat-soluble vitamin, which means your body absorbs it better when it’s taken with foods that contain healthy fats. Taking it alongside breakfast with eggs, avocado toast, or a handful of nuts can be more effective than swallowing it on an empty stomach.
What’s especially interesting about vitamin D is that it reminds us how connected our health habits really are. Going outside, eating nourishing foods, staying active, and getting regular checkups all support the same goal: helping your body function at its best! Vitamin D may not be the most exciting topic in the wellness world, but it’s one of those behind-the-scenes players that definitely contributes to how you feel every day!
