Sunshine Vitamins

Why You Still Need Vitamin D in the Summer

July is peak sunshine season, and chances are you’re spending more time outside—walking, gardening, maybe even soaking up a little sun by the lake. So you’d think your vitamin D levels are in great shape, right?

Not necessarily. Even in the heart of summer, vitamin D deficiency is surprisingly common. In fact, it’s one of the most widespread nutrient gaps in the U.S., linked to fatigue, low mood, muscle weakness, and more.

Today, we’ll take a closer look at why vitamin D matters, why you might still be low, and what you can do about it.

Why Vitamin D Matters:

Vitamin D does more than just help your body absorb calcium and build strong bones. It plays a big role in other important functions, too, including:

• Immune health – Helps regulate immune responses and may reduce your risk of infection.
• Mood regulation – Low vitamin D levels are associated with increased risk of depression and seasonal mood changes.
• Muscle strength – Supports healthy muscle function and helps prevent falls, especially in older adults.
• Inflammation balance – Plays a role in controlling inflammation, which is important for heart health and chronic disease prevention.

In short? Vitamin D is a quiet powerhouse that keeps your body running smoothly from head to toe.

But It’s Summer—Shouldn’t I Be Getting Enough?

You’d think so. After all, our skin produces vitamin D when exposed to sunlight. But several things can interfere with that process:

• Sunscreen – While essential for protecting your skin, sunscreen blocks the UVB rays your body needs to make vitamin D.
• Latitude – The farther you live from the equator, the harder it is to get enough UVB rays, even in summer.
• Skin tone – People with darker skin produce less vitamin D from the same amount of sun exposure.
• Age – As we get older, our skin becomes less efficient at producing vitamin D.

The result? Many people are still deficient or borderline low, even when the weather’s hot.

How to Get More Vitamin D (Without Overthinking It)

Here are three simple ways to help support healthy levels year-round:

1. Get safe sun exposure

A little sunshine goes a long way. Try spending 10–15 minutes outdoors (with forearms or legs exposed) a few times a week without sunscreen—just be mindful of your skin type and the time of day. Always apply sunscreen after this brief window to protect your skin long-term.

2. Add D-rich foods to your plate

Since sunshine isn’t always reliable, try to include a few Vitamin D rich foods in your day. Examples include:

• Fatty fish such as salmon, tuna, or sardines
• Fortified milk or plant-based milk
• Fortified breakfast cereals
• Egg yolks
• Mushrooms grown under UV light

Pairing these foods with a little healthy fat—like olive oil, avocado, or nuts—can help your body absorb the vitamin D more efficiently.

Looking for easy ways to add more D-rich foods without turning on the stove? Try one of these ideas:

• Canned salmon + whole grain crackers — a simple, protein-packed snack.
• Hard-boiled eggs + fruit — prep eggs ahead and pair with an apple or berries.
• Fortified yogurt parfait — layer Greek or non-dairy yogurt with berries and chopped nuts.
• Tuna pouch + veggies — mix with bell pepper strips or cherry tomatoes.
• Fortified cereal + plant milk — add sliced banana or berries for a boost.
• Nut butter toast + mushrooms — sounds unusual, but adds nutrients and crunch!

Each of these includes at least one vitamin D source and pairs well with healthy fats for better absorption.

3. Consider a supplement

Talk with your doctor or dietitian if you’re concerned about your vitamin D levels. A simple blood test can tell you where you stand. Many people—especially older adults, people with limited sun exposure, or those with digestive conditions—benefit from a supplement.

I take a vitamin D supplement myself because my levels have tested low in the past. I use Nature Made Vitamin D3 which is inexpensive and third-party tested for safety and purity. It’s a small step that makes a big difference in how I feel.

Final Thoughts

Vitamin D quietly supports so many aspects of your well-being. Even in the summertime, it’s worth checking in with your habits (and your provider) to make sure your levels are where they should be.

Try this: Add one vitamin D–rich food to your plate this week, or take a short sunshine walk after breakfast. Small changes add up—and your bones, muscles, and immune system will thank you!