Sunshine in Bend, Oregon.
The Sunshine Prescription: Boosting Vitamin D and Mental Health Naturally
At OC Strength and Conditioning, we know that being strong, happy, and healthy goes far beyond lifting weights in the gym. Today, we’re talking about something that can have a huge impact on how you feel physically and mentally: vitamin D.
Why Vitamin D Matters
Vitamin D is often called the “sunshine vitamin,” and for good reason. Your body naturally produces it when your skin is exposed to sunlight. Vitamin D plays a critical role in:
- Supporting bone health
- Strengthening your immune system
- Reducing inflammation
- Boosting mood and mental health
Low levels of vitamin D have been linked to increased risk of depression, anxiety, and seasonal affective disorder (SAD), especially during the darker, colder months. Maintaining healthy vitamin D levels is an important part of staying both physically strong and mentally resilient.
How to Get More Vitamin D Naturally
1. Soak Up Safe Sunlight The best natural source of vitamin D is sunlight. Just 10-30 minutes of midday sun exposure a few times a week can be enough for many people. However, it’s important to do this safely:
- Expose your arms, legs, and face without sunscreen briefly, but avoid getting sunburned.
- After a short sun exposure, apply a mineral-based sunscreen to protect your skin, or just cover yourself up.
- If you live in Bend, Oregon like we do, be mindful that the sun’s strength changes with the seasons. You might need a little more time outdoors in the winter months or consider other strategies.
2. Supplement When Needed During the fall and winter, it can be nearly impossible to get enough vitamin D from sunlight alone, especially in northern climates. That’s when supplementation comes into play:
- A daily vitamin D3 supplement can help maintain healthy levels.
- Look for products that are third-party tested for quality.
- Talk to your healthcare provider about the right dose for you. Many adults benefit from 1,000-2,000 IU daily, but some may need more depending on their current levels.
3. Add Vitamin D-Rich Foods to Your Diet Although food alone typically can’t provide all the vitamin D you need, every little bit helps. Include foods like:
- Fatty fish (salmon, mackerel, sardines)
- Egg yolks
- Fortified foods like dairy products and cereals
How Vitamin D Supports Mental Health
Research shows a strong connection between vitamin D levels and mood regulation. Vitamin D receptors are found in parts of the brain that are involved in depression. When your vitamin D levels are adequate, it can:
- Reduce the risk of depressive symptoms
- Improve overall emotional well-being
- Support cognitive function
In short, getting enough vitamin D isn’t just about protecting your bones — it’s about protecting your happiness and mental resilience too.
The Sunshine Prescription: Your Action Plan
- Get outside for a brisk walk, a short ruck, or even a backyard workout whenever the sun is out.
- Supplement smart during the darker months with a high-quality vitamin D3.
- Incorporate vitamin D-rich foods into your nutrition plan.
- Talk to your doctor/pharmacist about checking your vitamin D levels, especially if you struggle with low energy or mood during the winter.
Taking care of your health is more than just hitting PRs in the gym. It’s about building a foundation that keeps you strong, happy, and healthy for the long haul.
Ready to invest in your health? Book a FREE intro session with us today and learn how our coaching can help you live your strongest, happiest, and healthiest life. Click here to book!
