Being in good health is everybody’s desire. From early morning power walks and green smoothies to staying indoors to “protect the skin,” we are doing our best to stay fit and fabulous. But here’s the not-so-fun twist: some of these habits, which are otherwise good for our health, might actually be dragging down our Vitamin D levels without we even realizing it.
Symptoms of low Vitamin D?
Here are quick signs that indicate low levels of Vitamin D:
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Bone pain or fractures
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Achy muscles or joints
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Frequent colds or infections
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Mood dips or seasonal blues
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Trouble concentrating (“brain fog”)
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Feeling tired all the time
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Hair thinning
If one suspects a deficiency, one must get a simple blood test (25-hydroxyvitamin D) done.
The “sunshine vitamin” isn’t just about stepping outside for a few minutes. Vitamin D plays a crucial role in maintaining our immune system, bone health, hormone balance, mood, and even weight management. But surprisingly, many seemingly “healthy” things could be blocking our body from making or using it properly.
Let’s break down everyday habits that might be sneakily causing our Vitamin D to dip – and what to do instead.
Being more indoors despite
If our lifestyle is mostly home-office-gym-repeat, chances are, you’re barely getting any natural sunlight. Glass windows block UVB rays entirely – so sitting next to a sunny window does not count as “getting sun.” Even gyms, which are hubs of fitness and good habits, are notorious for being indoor, fluorescent-lit environments. You may be lifting heavy and fueling clean, but if you’re not getting outside regularly, your Vitamin D tank may still be empty. Vitamin D isn’t naturally present in many foods. Unless you are eating lots of fatty fish, eggs, fortified milk, and mushrooms, diet alone won’t cut it either. Take parts of your routine outdoors. Morning jogs, outdoor yoga, gardening, or even walking your dog can help. Combine that with a few Vitamin D-rich foods, and you’re golden.
Always wearing sunscreen
The “wear sunscreen 24/7 ” message has been drilled into us. And yes, sunscreen protects our skin from harmful UV rays, sunburn, and even skin cancer. It’s a non-negotiable in skincare. But here’s the flip side – Sunscreens with SPF 30 or more block around 95-98% of UVB rays – the same rays our body needs to make Vitamin D from cholesterol in the skin. So when we are slathering on sunscreen every morning, heading out with long sleeves, hats, and sunglasses, and then spending most of the day indoors, we’re essentially cutting off our body’s natural Vitamin D supply line. However, one must not ditch sunscreen completely. But maybe consider giving your skin 10-15 minutes of early morning sun (before 9 am or after 4 pm, depending on where you live) a few days a week without sunscreen. That tiny dose can go a long way. Allow short bursts of unprotected sun exposure – about 10 minutes, 3-4 times a week, especially on arms and legs. Then apply sunscreen as usual.
Plant-based or low-fat diet
We love plant-based diets – they’re great for the planet, your gut, and your heart. But if you’ve cut out animal products and dietary fats completely in the name of “clean eating,” you might be blocking Vitamin D absorption or skipping its richest food sources altogether. Vitamin D is fat-soluble – meaning your body needs some dietary fat to absorb it properly. And the most potent natural sources of D3 are animal-based, like oily fish (salmon, sardines), liver, egg yolks, and fortified dairy.
If you are fully vegan or eating super low-fat, you’re probably not getting much of either. And let’s not forget that some plant-based milks may not be fortified unless it’s mentioned on the label. So that oat latte? Delicious, yes. But D-loaded? Probably not. If you are on a vegan or low-fat diet, make sure to include fortified plant milks and mushrooms exposed to UV light, or consider a D3 supplement from lichen-based sources. And don’t fear healthy fats like olive oil, nuts, and seeds – they actually help with Vitamin D absorption.
Taking calcium supplements without balancing with Vitamin D
You might be popping calcium pills religiously for strong bones, especially if you’re a woman over 40 or following a dairy-free diet. That’s great in theory – but here’s where things may go wrong. Calcium needs Vitamin D to get absorbed into the bones. If you are boosting calcium without checking your D status, all that calcium might just float around uselessly – or worse, build up in places it shouldn’t, like arteries or soft tissues. Worse still, many calcium supplements are sold without Vitamin D added, and unless your multivitamin is covering the gap, this could lead to a quiet imbalance that drains your D over time. Go for combined calcium + D3 supplements or better yet, get your Vitamin D levels tested and supplement accordingly. Aim for 600–800 IU per day if you’re under 70 or more, if you’re older or deficient (your doc can guide you on this). Also, include magnesium-rich foods – they help activate Vitamin D in your body.
Boost Vitamin D the smart way
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Balance calcium intake with enough D and magnesium
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Get 10–15 minutes of direct sunlight (arms and legs) 3-4x a week. This helps your body naturally produce vitamin D, which supports bone health, immune function, and mood regulation.
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Include fatty fish, egg yolks, and fortified foods in your diet. These foods are excellent sources of vitamin D and help maintain optimal levels, especially when sunlight exposure is limited.
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Pair Vitamin D with dietary fat for better absorption
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Choose Vitamin D3 (cholecalciferol) supplements if deficient.
Want to really glow from the inside out? Fix your Vitamin D levels. Because sunshine isn’t just about the tan – it’s your body’s quiet fuel for feeling amazing. For more such tips – CLICK HERE!
Disclaimer: This article is meant for informational purposes only and must not be considered a substitute for professional advice.
