Are You Getting Enough Vitamin D This Summer?

John Hayes Jr, MD
Aug 1
2 min read

Vitamin D is known as the “sunshine vitamin,” and while summer might seem like the time we all get plenty of it, the reality may surprise you. Even during the sunniest months, Vitamin D deficiency is still incredibly common.

The Surprising Truth About Vitamin D Deficiency

Spending more time outdoors doesn’t always mean you’re absorbing enough Vitamin D. Deficiency remains widespread, especially among adults who:

Spend most of the day indoors
Wear sunscreen daily (which blocks UVB absorption)
Have darker skin tones (more melanin reduces Vitamin D synthesis)
Live in northern latitudes or high-pollution areas
Are over age 50, when natural production declines

Low Vitamin D levels have been linked to a variety of health issues, including:

Fatigue and muscle weakness
Depressed mood and low energy
Frequent colds or infections
Bone thinning and higher fracture risk
Chronic inflammation and long-term disease risk

How to Know Your Vitamin D Status

The only way to know for sure if you're deficient is through a simple blood test called 25(OH)D (25-hydroxyvitamin D).

Optimal range: 40–60 ng/mL for most individuals
Deficient: Below 30 ng/mL may signal a need for intervention

If you’ve been feeling unusually tired, sick more often, or concerned about your bone health, it’s worth checking your levels.

Boosting Your Vitamin D Safely

If your levels are low, here’s how to naturally and safely increase your Vitamin D:

Get Smart Sun Exposure

Spend 10–20 minutes in midday sun (on arms and legs) without sunscreen, a few times per week. Be careful not to burn.

Eat Vitamin D-Rich Foods

Incorporate these into your meals:

Fatty fish like salmon and sardines
Egg yolks
Fortified dairy and plant-based milks

Consider Supplementation

Vitamin D3 supplements are often recommended, especially in cases of deficiency. Your provider can recommend a safe, personalized dose.

Take Charge of Your Summer Health

Even in July, your Vitamin D might be lower than you think. Don’t guess—test. A quick screening and a personalized strategy can make a powerful difference in your energy, mood, and long-term wellness.