Vitamin D: Sunshine, Seasons, and Your Health—What to Know (and When to Check In)

Vitamin D is known as the sunshine vitamin because your body actually makes it when you’re in the sun. As the days get shorter and the sun sets earlier, you may be getting less—so it’s worth a quick check-in. Vitamin D supports bone and muscle health, helps your immune system, and can even influence mood. Research links low vitamin D to depressive symptoms, but that’s an association—not proof of cause and effect. If mood changes are on your mind, let’s look at the full picture together.

Why vitamin D matters

• Bones: Helps your body absorb calcium; protects against rickets in kids and osteomalacia in adults.
• Muscles: Supports normal muscle function and strength.
• Immunity: Plays a role in immune and nerve health.
• Mood: Low levels have been linked to depressive symptoms, but low vitamin D isn’t always the cause.

Where to get it

• Sunlight: Sensible sun exposure helps your skin produce vitamin D. How much you make depends on season, time of day, skin tone, cloud cover, and sunscreen use.
• Foods: Add vitamin D–rich choices to your week—milk, fatty fish, cod liver oil, and foods fortified with vitamin D (many plant milks and cereals).
• Supplements: Vitamin D comes as D2 and D3. Both can raise levels; taking them with a meal that contains some fat may help absorption. The “right” amount varies by age and sex, and sometimes by health history.

How much do people generally need?

Population guidelines (assuming minimal sun) commonly recommend:

• 0–12 months: 400 IU (10 mcg) daily
• 1–70 years: 600 IU (15 mcg) daily
• 71+ years: 800 IU (20 mcg) daily
• During pregnancy/lactation: 600 IU (15 mcg) daily

These are general targets. Your needs can differ by age, sex, medical conditions, and medications—so a quick conversation with your primary care clinician or pediatrician is the safest path.

Who might need a tailored plan

• Limited sun exposure or covering most skin
• Darker skin tones (more melanin reduces skin synthesis)
• Older adults (skin makes less vitamin D with age)
• Breastfed infants (human milk is low in vitamin D)
• Conditions affecting fat absorption (e.g., celiac, IBD) or a history of bariatric surgery
• Certain medications that interact with vitamin D

Safety first

Vitamin D toxicity is rare and almost always due to very high supplement doses, not sun or food. Long-term intakes far above recommended amounts can raise calcium too high and strain the kidneys. If you already take a multivitamin or calcium—or use medications like orlistat, some statins, steroids, or thiazide diuretics—check in with your clinician before adding vitamin D.

A caring, practical next step

If you’re wondering whether you’re getting enough—or you’ve noticed bone, muscle, or mood changes—we’re here to help. We’ll review your routine, diet, and health history and decide together whether simple adjustments, supplementation, or a lab check makes sense. Many concerns can be addressed with small, sustainable changes.

Atracare — Get seen. Get better. Get on your way.
Have questions? Text or call us, or stop in for a visit. We’ll create a plan that fits you.

Reference: NIH Office of Dietary Supplements (ODS), Vitamin D—Health Professional Fact Sheet.