How Vitamin D Helped Me Tackle Seasonal Blues and the Impact of Daylight Savings on Our Health

As someone who’s struggled with seasonal depression, I know firsthand how the shorter days and dim light of fall and winter can impact mood and energy. For years, I’d brace myself as daylight savings would shift us into a darker season, bringing with it a sense of fatigue and low mood. But everything changed when I started paying close attention to my vitamin D intake. Adding a vitamin D supplement, alongside making adjustments to my daily activities and diet, has been a game-changer—especially during daylight savings time, when our health can take an extra hit.

In this post, I’ll share why vitamin D is so essential, what happens when we don’t get enough, why different forms of vitamin D matter, and how to maximize its absorption during the darker months. Plus, we’ll look at some research on how daylight savings impacts immunity and mood

Why Vitamin D is Essential for Health and Happiness

Often called the “sunshine vitamin,” vitamin D plays a vital role in physical and mental health:

• Immune Support: Vitamin D helps regulate the immune system, supporting our body in fighting infections and reducing inflammation.
• Bone Strength: It facilitates calcium absorption, essential for maintaining strong bones and reducing the risk of fractures.
• Mood Regulation: Studies link low levels of vitamin D to mood disorders like depression and anxiety, as vitamin D plays a role in serotonin production, a key mood-stabilizing hormone.

Without enough vitamin D, people may experience fatigue, bone weakness, and a weakened immune system, making them more susceptible to colds, flu, and other infections—especially during winter when natural sunlight exposure is limited.

Two types of Vitamin D

There are two main types of Vitamin D: D2 (ergocalciferol) and D3 (cholecalciferol), and each has unique characteristics:

Vitamin D2 (Ergocalciferol)

• Source: Derived from plant sources like mushrooms and yeast.
• Effectiveness: D2 is less potent and has a shorter duration in the body compared to D3. It’s typically used in some fortified foods and lower-quality supplements.
• Use: Still effective, but may require higher doses than D3 for similar benefits.

Vitamin D3 (Cholecalciferol)

Choosing Between D2 and D3:
If you’re supplementing, D3 is typically the better option due to its superior absorption and longer-lasting effects. However, for vegans or those who avoid animal products, D2 or plant-based D3 supplements (from lichen) are good alternatives. Understanding these differences can help you select the type that best meets your needs.

How much Vitamin D3 should you take?

First, you can talk to your doctor and do a blood test to check what your baseline vitamin D levels are. I recommend supplementing with 2,000-3,000 iu or more of Vitamin D3 per day, especially in the winter.

How to Maximize Vitamin D Absorption

To maximize vitamin D absorption, take it with a healthy fat source, like ghee, grass-fed butter, avocado, coconut oil, fish oil or nuts, since vitamin D is fat-soluble. Magnesium is also essential for activating vitamin D, so foods like leafy greens and nuts can support this process. Additionally, vitamin K2 works well alongside vitamin D, guiding calcium to bones instead of soft tissues, making supplements that combine D3 and K2 beneficial.

While sunlight exposure helps naturally, supplementing remains key during darker months for those in northern climates.

Here are a couple of supplements with Vitamin D3 and K2 I recommend:

• BeWell Daily Multivitamin & Mineral (BeWell Daily Multivitamin offers 22 essential nutrients, including vitamin D, to support overall health and bone and eye function)
• BeWell Vitamin D3 & K2 Spray ( The vegan D3 & K2 spray delivers 100% of your daily vitamin D in a tasty, eco-friendly, pineapple flavor—perfect for bone and immune support.)

Taking Action: Why and How to Supplement Vitamin D in Winter

Given the essential role vitamin D plays in our mood, immunity, and overall health, it’s crucial to ensure we’re getting enough—especially during the winter months when sunlight exposure is low. Here’s how you can help maintain optimal vitamin D levels:

• Vitamin D Supplements: The simplest way to ensure adequate vitamin D, particularly during winter, is by taking a daily supplement. Talk to a healthcare provider to determine the right dose for your needs. (see above)
• Incorporate Vitamin D-Rich Foods: Foods like fatty fish, fortified dairy products, and mushrooms can help boost your intake naturally.
• Get Sunlight Exposure When Possible: On sunny days, aim for short periods of direct sunlight, especially first thing in the morning, to give your body a natural dose of vitamin D. (Walk outside without sunglasses as the eyes are good at absorbing vitamin D)

Conculsion

In summary, adding a vitamin D supplement during fall and winter has helped me feel more energized and resilient against the seasonal slump. Whether it’s bolstering immunity, lifting mood, or supporting sleep, vitamin D has proven to be a small but significant part of staying well as the seasons shift.

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References

For more tips on improving health naturally, check out my wellness blog for additional resources on nutrition and lifestyle practices to help you thrive year-round:

• Winter Solstice Yoga
• What is Biohacking
• 5 Reasons to do Yoga during the Holidays
• About Ayurveda

Here are some external sources that you may also find helpful:

• The Center for Addiction and Mental Health: Seasonal Affective Disorders (SAD).
• Britannica: Daylight Saving Time
• Canada.ca- Vitamin D
• Harvard: The Nutrition Souce- Magnesium
• CNET: How Daylight Saving Time Affects Your Physical and Mental Health
• Sleep Education :Daylight Saving Time