Vitamin D3, or the “sunshine vitamin,” is not only popular but also an important nutrient that contributes to human health by providing multiple benefits. Vitamin D helps absorb Calcium and Phosphorus, which contribute to the health of teeth and bones, and also plays a vital role in supporting the immune system and regulating inflammation.

Vitamin D is mainly produced in our body by the sun, hence its correlation with the sun. When our skin is exposed to sunlight, particularly UVB rays, our body produces vitamin D in the skin cells. After it is composed, it can remain stored and inactive until it is needed for the body’s functions. The liver and kidneys then convert the vitamin into the active form that the body needs when required.

Vitamin D can also be found in specific foods. The best dietary sources of vitamin D are fatty fish such as salmon, tuna, sardines, egg yolks, and mushrooms, as well as fortified foods such as milk, yogurt, orange juice, and cereals.

When our body does not receive enough vitamin D, then we present deficiency, which can lead to a variety of symptoms, such as:

• Fatigue
• Muscle weakness
• Bone pain
• Frequent infections
• Mood disorders (like depression)
• Hair loss
• Slow wound healing

Some groups also are at higher risk of vitamin D deficiency:

• People with dark skin
• Older adults
• People with obesity
• People with limited sun exposure
• People with certain medical conditions (like kidney or liver disease)

Even though we have options for getting vitamin D through our nutrition, the way to keep up with adequate levels is through sunlight exposure. However, in parts of the world where sunlight is not available all year round during fall and winter, many people struggle with keeping their vitamin D levels up.

In order to avoid having lower levels of vitamin D throughout the year, it’s essential to aim for at least 5-10 minutes of sunlight with your inner forearms facing the sun.

As we move through fall, sun exposure will decrease, so it’s important to incorporate as many foods rich in vitamin D as possible into our diet to maintain adequate levels.

To avoid being vitamin D deficient, you can talk to your physician and maybe check your vitamin D levels. In case you show a deficiency, you may need to take vitamin D supplements.