Spring is here, the days are longer, and most people assume they’re getting enough sunlight to get adequate vitamin D.
But vitamin D deficiency is still one of the most common issues I see, and most people don’t even realize it. The symptoms are easy to overlook.
Most of the time it isn’t obvious. It shows up subtly:
Low energy that feels “normal”
Frequent colds or getting sick more often
Joint aches or nagging muscle soreness
Low mood or feeling a little off mentally
Trouble recovering from workouts
Nothing that screams “something is wrong,” but enough to keep you from feeling your best. And that’s why it gets overlooked.
Why Vitamin D Matters
Vitamin D isn’t just about bone health (although that’s a big part of it). It plays a role in:
Immune function
Muscle strength and recovery
Hormone regulation
Mood and cognitive health
If your vitamin D levels are low, your body is constantly playing catch up. You can be doing all the “right” things, training, eating well, sleeping, and still not feel or perform the way you should.
Why So Many People Are Deficient
Even if you live somewhere sunny, it’s not guaranteed you are absorbing enough. Take me for example, I live in Sunny San Diego and yet I still supplement to reach the recommended amount.
Between early mornings, indoor work, sunscreen (which has its place), and limited skin exposure, most people simply aren’t getting enough consistent sunlight.
Add in seasonal changes, travel, and lifestyle habits, and it’s easy to fall short without even realizing it.
How to Actually Get Enough Vitamin D
1. Sunlight (the most natural source)
Aim for 10–30 minutes of direct sunlight on your skin, a few times per week.
This means:
Midday exposure
Arms and legs exposed (not just your face)
No glass in between (windows don’t count)
The exact amount varies based on skin tone, time of year, and location, but most people need more than they’re currently getting.
2. Supplementation
For many people, this is the most reliable option.
A general range is 1,000–4,000 IU per day, but this isn’t one-size-fits-all. Your needs depend on your current levels, body composition, and lifestyle.
If you’re going to supplement, do it intentionally. That’s where testing matters.
If you’re looking for a high-quality option, I recommend Thorne’s Vitamin D + K2. It combines vitamin D with K2 to support proper calcium absorption and bone health.
You can get 15% off using my link here
How to Get Tested (This Matters)
Don’t guess.
Ask your doctor for a simple blood test:
25-hydroxy vitamin D
This is the marker that tells you where you stand.
What you’re aiming for:
Most labs say “normal” is 30 ng/mL and above
In practice, I like to see clients closer to 40–60 ng/mL for optimal health and performance
There’s a difference between “not deficient” and being in a range where your body thrives.
What Happens If You Ignore It
Short-term, it’s subtle. In the long-term, it all adds up.
Chronic vitamin D deficiency has been linked to:
Decreased bone density and higher injury risk
Weakened immune system
Persistent fatigue and poor recovery
Increased risk of chronic disease
If you’re putting in effort with your health and fitness, this is one of those foundational pieces that need to be addressed.
Bottom Line
If you’re feeling off, low on energy, or not recovering the way you should… this is worth looking into.
It’s simple. It’s fixable. And it can make a noticeable difference.
Get outside when you can. Supplement if needed. And most importantly, get tested so you know.
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