How to Naturally Increase Your Vitamin D Levels

Many of us might not have enough Vitamin D simply because we spend a lot of time indoors, stay in the shade, or eat foods that don’t quite cover all our nutritional needs. Over time, that can quietly lower our Vitamin D levels without us even realising it. This vitamin plays a bigger role in your health than you might think. From keeping bones strong to supporting your immune system, it's one you don’t want to overlook.

Let’s take a look at what Vitamin D actually does, why it matters, and how you can keep your levels where they should be.

Why Does Vitamin D Matter?

Vitamin D plays a role in everything from keeping your bones and muscles strong to supporting your immune system. Without enough of it, calcium absorption takes a hit, which weakens bone density and increases the risk of issues like osteoporosis. It’s also tied to energy levels and mood regulation.

Many people assume they’re getting enough through food and sun, but studies have shown that awareness and management of Vitamin D deficiency still need work.

Spend Time Outdoors

Natural sunlight is one of the best ways to boost Vitamin D levels. Your skin synthesises it when exposed to UVB rays. Around 10 to 30 minutes of exposure to arms and face a few times a week is often enough during spring and early autumn.

Sun protection has become more common in recent years, and while it's important for reducing the risk of skin cancer, it can also lower how much Vitamin D your skin produces. Sunscreen blocks UVB rays, which are the same rays your body uses to make Vitamin D. This doesn't mean you should stop using sun protection. It’s better to get brief sun exposure without sunscreen before 11 a.m. or after 4 p.m., when the sun is less intense but still effective for Vitamin D synthesis.

In summer, especially in countries with Mediterranean climates like Malta, UV levels can become extremely high, particularly between 11 a.m. and 4 p.m. During these hours, it's best to avoid prolonged exposure and opt for time outdoors in the early morning or late afternoon when the sun is still strong enough for Vitamin D production but not as damaging.

Eat Foods High in Vitamin D

Some foods contain Vitamin D naturally, while others have added nutrients to help boost intake.

• Oily fish such as sardines, mackerel, and salmon
• Liver and red meat
• Enriched products like cereals, dairy-free milk, and fat spreads

Fatty fish are among the best natural sources. For example, a 100g serving of wild-caught salmon can contain up to 70–100% of your daily Vitamin D needs. Canned sardines and tuna are also convenient and cost-effective options. Cod liver oil is another concentrated source.

Who Might Suffer from Vitamin D Deficiency

Certain people are more at risk of low Vitamin D levels. This includes older adults, those who stay indoors often, people with darker skin, or anyone who regularly covers most of their skin for cultural or personal reasons.

Others at risk include:

• People on restrictive diets
• Individuals with medical conditions affecting nutrient absorption
• People taking medications that interfere with Vitamin D metabolism

Consider a Quality Supplement

If your lifestyle or diet makes it hard to get enough, a supplement might help fill the gap. Vitamin D3, the natural form your body produces from sunlight, is often recommended because it’s more easily absorbed than D2.

Products like Hellenvita Vitamin D3 2000 IU (60 capsules) offer a simple daily dose. It’s especially suited for people with reduced sun exposure, the elderly, or anyone with signs of deficiency. Always speak with your pharmacist or healthcare provider before starting.

Look Out for Symptoms of Low Vitamin D

A deficiency doesn’t always show obvious symptoms, but some common signs include:

• Persistent fatigue
• Muscle weakness or cramps
• Bone or back pain
• Low mood or depression
• Hair thinning
• Frequent illnesses
• Slow wound healing

Know Your Numbers

A blood test is the only way to know your Vitamin D status for sure. Your doctor may recommend testing if you’re in a high-risk group or experiencing symptoms. In general:

• Levels below 20 ng/ml (50 nmol/L) are considered deficient
• 20–30 ng/ml (50–75 nmol/L) is insufficient
• 30+ ng/ml (75+ nmol/L) is usually adequate

Some individuals may be eligible for free home blood testing. CommCare Malta offers phlebotomy services for housebound seniors or persons with disabilities. Others can book an appointment at their nearest health centre for a routine test.

Results can be accessed through the myHealth portal, which allows patients and their doctors to view lab results, appointments, imaging reports, and more. While digital access is helpful, it’s best to discuss your results directly with your doctor for proper interpretation and advice.

Vitamin D vs. D3: What’s the Difference?

Vitamin D comes in two forms: D2 and D3. D2 is derived from plant sources and found in some enriched foods. D3, on the other hand, is the form your body naturally produces when exposed to sunlight. D3 is more efficient at raising and maintaining healthy Vitamin D levels, which is why it’s the preferred form in most supplements.

Can You Take Too Much Vitamin D?

It’s possible, though uncommon from sunlight or food alone. Consistently high supplement doses can raise calcium levels in the blood, potentially causing issues like nausea, weakness, or kidney strain. Always check with a pharmacist or doctor before taking higher doses regularly.

FAQs

What is Vitamin D3?

Vitamin D3 (cholecalciferol) is the form of Vitamin D that your body naturally produces when exposed to sunlight. It’s also commonly used in food supplements like Hellenvita D3 because it’s more easily absorbed and retained in the body.

How much Vitamin D3 should I take daily?

Adults in Europe are generally advised to aim for 10 micrograms (400 IU) daily, but some people benefit from higher doses such as 2000 IU, especially during the winter months or if they’re deficient. Always consult a pharmacist or doctor for personalised advice.

What are the signs of Vitamin D3 deficiency?

Symptoms of Vitamin D3 deficiency include frequent colds, tiredness, muscle weakness, joint or back pain, mood changes, and slow wound healing. If you experience these, consider getting tested.

Can Vitamin D deficiency affect mood?

Yes, there’s a growing body of research linking low Vitamin D levels with low mood and even depression. Improving your Vitamin D levels may help support emotional wellbeing, particularly during the darker months.