'Healthy' habits that might be secretly lowering your Vitamin D levels

We all love a good wellness trend, don’t we? From early morning power walks and green smoothies to staying indoors to “protect the skin,” we’re doing our best to stay fit and fabulous. But here’s the not-so-fun twist: some of these habits, which are otherwise good for your health, might actually be dragging down your Vitamin D levels without you even realizing it.

Yup, the “sunshine vitamin” isn’t just about stepping outside for a few minutes. Vitamin D plays a big role in your immunity, bone strength, hormone health, mood, and even weight management. But surprisingly, many seemingly “healthy” things could be blocking your body from making or using it properly.

Let’s break down common habits that might be sneakily causing your Vitamin D to dip – and what to do instead (without totally giving up your wellness routine).

Always wearing sunscreen – even indoors or on cloudy days
The “wear sunscreen 24/7” message has been drilled into us. And yes, sunscreen protects your skin from harmful UV rays, sunburn, and even skin cancer. It’s a non-negotiable in skincare. But here’s the flip side: Sunscreens with SPF 30 or more block around 95-98% of UVB rays – the same rays your body needs to make Vitamin D from cholesterol in the skin. So when you’re slathering on sunscreen every morning, heading out with long sleeves, hats, sunglasses, and then spending most of the day indoors, you’re essentially cutting off your body’s natural Vitamin D supply line.

Not suggesting you ditch sunscreen completely – please don’t! But maybe consider giving your skin 10-15 minutes of early morning sun (before 9 am or after 4 pm, depending on where you live) a few days a week without sunscreen. That tiny dose can go a long way. Allow short bursts of unprotected sun exposure – about 10 minutes, 3-4 times a week, especially on arms and legs. Then apply sunscreen as usual.

Living the indoor life – even if you’re working out or eating clean
You’re meal-prepping veggies, clocking in 10,000 steps, and doing yoga religiously. But if your lifestyle is mostly home-office-gym-repeat, chances are, you’re barely getting any natural sunlight. In fact, glass windows block UVB rays entirely – so sitting next to a sunny window does not count as “getting sun.” Even gyms, which are hubs of fitness and good habits, are notorious for being indoor, fluorescent-lit environments. You may be lifting heavy and fueling clean, but if you're not getting outside regularly, your Vitamin D tank may still be empty. Vitamin D isn’t naturally present in many foods. Unless you’re eating lots of fatty fish, eggs, fortified milk, and mushrooms, diet alone won’t cut it either. Take parts of your routine outdoors. Morning jogs, outdoor yoga, gardening, or even walking your dog can help. Combine that with a few Vitamin D-rich foods, and you’re golden.

Going too hard on the plant-based or low-fat diet
We love plant-based diets – they’re great for the planet, your gut, and your heart. But if you’ve cut out animal products and dietary fats completely in the name of “clean eating,” you might be blocking Vitamin D absorption or skipping its richest food sources altogether. Vitamin D is fat-soluble – meaning your body needs some dietary fat to absorb it properly. And the most potent natural sources of D3 are animal-based, like oily fish (salmon, sardines), liver, egg yolks, and fortified dairy.

If you're fully vegan or eating super low-fat, you’re probably not getting much of either. And let’s not forget that some plant-based milks may not be fortified unless it’s mentioned on the label. So that oat latte? Delicious, yes. But D-loaded? Probably not. If you’re on a vegan or low-fat diet, make sure to include fortified plant milks, mushrooms exposed to UV light, or consider a D3 supplement from lichen-based sources. And don’t fear healthy fats like olive oil, nuts, and seeds – they actually help with Vitamin D absorption.

Taking calcium supplements without balancing with Vitamin D
You might be popping those calcium pills religiously for strong bones, especially if you’re a woman over 40 or following a dairy-free diet. That’s great in theory – but here’s where things go off the rails: calcium needs Vitamin D to get absorbed into the bones. If you’re boosting calcium without checking your D status, all that calcium might just float around uselessly – or worse, build up in places it shouldn’t, like arteries or soft tissues.

Worse still, many calcium supplements are sold without Vitamin D added, and unless your multivitamin is covering the gap, this could lead to a quiet imbalance that drains your D over time. Go for combined calcium + D3 supplements or better yet, get your Vitamin D levels tested and supplement accordingly. Aim for 600–800 IU per day if you're under 70, more if you're older or deficient (your doc can guide you on this). Also, include magnesium-rich foods – it helps activate Vitamin D in your body.

So… what happens if you’re low on Vitamin D?
Here’s a quick peek at the red flags that your D levels might be dipping:

• Frequent colds or infections
• Feeling tired all the time
• Mood dips or seasonal blues
• Achy muscles or joints
• Hair thinning
• Bone pain or fractures
• Trouble concentrating (“brain fog”)

If you suspect a deficiency, don’t guess – get a simple blood test (25-hydroxyvitamin D). It's one of the most under-diagnosed issues today in the US, where ironically, up to 42% of the population are Vitamin D deficient!

How to boost Vitamin D the smart way

• Get 10–15 minutes of direct sunlight (arms and legs) 3-4x a week
• Include fatty fish, egg yolks, and fortified foods in your diet
• Choose Vitamin D3 (cholecalciferol) supplements if deficient
• Pair Vitamin D with dietary fat for better absorption
• Balance calcium intake with enough D and magnesium

Want to really glow from the inside out? Fix your Vitamin D game. Because sunshine isn’t just about the tan – it’s your body’s quiet fuel for feeling amazing.