Vitamin D gets its “sunshine vitamin” nickname for a reason—your body creates it when sunlight hits your skin. Once the dark months roll in, most people simply aren’t getting enough UVB exposure to maintain healthy levels. As a nutrition coach, I see how quickly this impacts energy, immunity, recovery, hormone balance, and mood. Low Vitamin D doesn’t just make you feel winter-tired. It shows up as sluggish workouts, increased cravings, mood swings, frequent sickness, and that overall “why do I feel heavier even though nothing changed?” feeling.
Vitamin D supports serotonin, calcium absorption, inflammation, and insulin sensitivity—so when levels dip, your body feels the ripple effect. This is why clients often report seasonal blues or low motivation in winter: their body simply isn’t getting the sunlight it needs to keep internal systems steady. Supplementation becomes one of the easiest and most effective tools (my go-to is 1st Phorm’s Vitamin D), and there are also several non-supplement ways to support your levels. Think: getting outside during peak daylight hours (10 am-2 pm) bundling up for lunchtime walks, spending time near windows, or using a happy lamp/light therapy lamp (at-least 10-15 minutes a day) to help regulate serotonin and circadian rhythm.
Food can help too. While food sources won’t fully correct low Vitamin D, they do support your baseline. Things like salmon, trout, sardines, fortified milks, egg yolks, and mushrooms exposed to UV light all contain small amounts your body can use. Adding morning light exposure the moment you wake up, keeping blinds open, limiting phone use before bed, and keeping a consistent sleep schedule all help your circadian rhythm operate smoothly, which indirectly supports your Vitamin D needs and overall winter vitality.
While the world gets darker, your energy doesn’t have to. Supporting your Vitamin D levels through supplementation, intentional daylight exposure, nourishing foods, movement, and simple daily habits—is giving your body its own internal sunshine. Steadier mood, better immunity, stronger recovery, and clearer energy become your winter norm. Keep moving, keep nourishing, keep creating your own light… because your habits can carry you through the gloomiest season glowing. ☀️
Coach Keely
Insta: keely_rhea_
