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Spring & Vitamin D Deficiency: Why It Matters and How to Boost Your Levels

As the days finally start to get longer and the chill diminishes, its time to start getting outside and getting some sun! While it was a natural response to the cold to remain indoors, it can have a significant impact on our health—especially when it comes to Vitamin D.

And now we see the days finally getting longer and a bit more of that sun, it’s time to get back out there.

Why is Vitamin D Important?

Vitamin D, often called the “sunshine vitamin,” plays a crucial role in:

  • Supporting immune system function
  • Aiding calcium absorption for healthy bones and teeth
  • Regulating mood and energy levels
  • Supporting muscle and joint health

Low levels of vitamin D have been linked to an increased risk of colds and flu, fatigue, low mood (including seasonal affective disorder), and even bone pain or weakness.

Why Deficiency is Common in Spring

The primary source of vitamin D is sun exposure, specifically UVB rays which trigger vitamin D production in our skin. Following winter, several factors reduce this natural synthesis:

  • Reduced daylight hours
  • Lower UV index, especially in southern parts of Australia
  • More time spent indoors
  • Wearing more clothing that covers the skin

This makes vitamin D deficiency more common in the colder months and into spring—even in otherwise healthy adults.

 

How to Boost Your Vitamin D Levels in Spring

Here are some effective and safe ways to maintain optimal vitamin D:

  1. Catch Some Sun (When You Can)

Even a short burst of sunlight on your arms, hands, or face a few times a week can help. Aim for:

  • 5–15 minutes of sun exposure to uncovered skin (mid-morning or mid-afternoon)
  • Avoid overexposure or sunburn
  • Remember, glass blocks UVB rays—so sitting by a sunny window won’t cut it!
  1. Eat Vitamin D-Rich Foods

While food alone often isn’t enough to meet your vitamin D needs, it can help boost your levels. Try to include:

  • Fatty fish like salmon, mackerel, and sardines
  • Egg yolks
  • Fortified foods (check labels on cereals, plant-based milks, and margarines)
  • Beef liver and cheese (in small amounts)
  1. Consider a Vitamin D Supplement

Supplements are a safe and effective way to maintain healthy levels—especially if you have limited sun exposure or dietary intake.

  • Always consult with a healthcare provider before starting a supplement
  • A simple blood test can check your current vitamin D status
  1. Stay Active Outdoors

Combine vitamin D exposure with exercise! Go for a brisk walk during daylight hours, ideally when the sun is at its highest (around midday). You’ll boost your mood, circulation, and vitamin D all at once.

Final Thought

Spring doesn’t have to mean a dip in your vitamin D levels. With a little awareness and a few simple changes, you can support your immune health, bone strength, and overall well-being all season long.

If you’re feeling more fatigued than usual or dealing with low mood this winter, it may be worth speaking to your health professional and checking your vitamin D levels. Prevention is always better than cure.

 

Need help staying on top of your winter health?
Book in for a Body Maintenance Check with your local osteopath or GP to keep everything moving and functioning at its best—inside and out