Let’s talk about one of the most underrated (and totally free!) tools for boosting your mood, energy, and overall well being: sunshine.
We all know it feels good to get outside, but did you know that just 15–20 minutes of direct sunlight on your skin each day can work actual magic on your physical and mental health? This isn’t just some woo woo wellness fluff. This is real, science backed, body-needs-it kind of stuff.
And the star of the show?
Vitamin D, aka the sunshine vitamin.
Why Vitamin D is Kind of a Big Deal
Your body doesn’t make vitamin D on its own. You’ve got to absorb it from the sun, food, or supplements. And while certain foods (like fatty fish, egg yolks, or fortified products) do contain small amounts, it’s usually not enough to meet your needs.
Here’s why that matters:
Vitamin D plays a critical role in everything from mental health to bone strength to immune function. It’s like the behind-the-scenes hero your body relies on for smooth, strong, energized performance.
Here’s what proper levels of vitamin D help with:
- Mood regulation (fights off the blues)
- Defending against depression and anxiety
- Hormonal balance
- Muscle function and recovery
- Bone strength and calcium absorption
- Immune system support
- Better energy levels and focus
Basically? Vitamin D helps you feel like the you you’re meant to be.
So… Why Are So Many of Us Low?
Because most of us are either:
- Indoors way too much
- Wearing sunscreen 24/7 (important, but also blocks UVB rays)
- Living in regions where sunlight isn’t consistent
- Covered up from head to toe or behind glass (windows block the right rays too!)
About 80% of Americans are deficient in vitamin D. That’s a lot. And chances are, if you’re feeling sluggish, mentally foggy, or anxious without a clear reason. This could be a factor.
How to Get Your Daily Dose
The good news? It doesn’t take much.
Aim for 15–20 minutes of direct sunlight on bare skin (face, arms, or legs) without sunscreen. Yes, really. Your skin needs to soak in those UVB rays to kickstart vitamin D production.
Midday (between 10am–2pm) is the best time. That’s when the UVB rays are strongest and most effective.
And nope, sunlight through windows or your car windshield doesn’t count. Glass filters out the UVB rays your skin needs to produce vitamin D, so get yourself out in the open air.
Here are some easy ways to make it happen:
- Take your morning coffee or tea break on the porch
- Walk or stretch outdoors between Zoom calls
- Eat your lunch outside (bonus: grounding!)
- Trade your treadmill for a neighborhood loop
- Pair your movement routine with some sunshine for a double win
And no, you don’t need to fry yourself or get a tan. This is about safe, strategic exposure. If you’re out longer than 20 minutes, apply sunscreen after your skin’s had a chance to absorb what it needs.
What If I Can’t Get Outside Every Day?
Life happens. Weather, busy schedules, or winter months can make consistent sun time tough. In those cases, supplementing with vitamin D3 can be super helpful. Just make sure you check in with a trusted health provider for dosage recommendations.
Also: if you have darker skin or are pregnant, older, or living in northern latitudes, you may need more exposure or supplementation to hit optimal levels.
The Bottom Line
Sunshine isn’t just for summer vibes and golden hour selfies. It’s a vital nutrient source that fuels your mental health, physical energy, and long term vitality. Making it part of your daily routine is one of the simplest and most powerful wellness upgrades you can make.
- It’s free.
- It’s easy.
- It works.
So do yourself a favor: Step outside, breathe deep, soak it in, and feel the shift.
And hey, if you’re working on rebuilding your routine, creating healthier habits, or just want a guide to help you feel strong and vibrant again… I’ve got something for you!
Grab my FREE Fitness + Wellness Guide right HERE!
It’s loaded with simple, effective strategies to help you move better, feel stronger, and shine brighter, inside and out.
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