How Can I Increase My Vitamin D Levels Naturally?

Boosting your vitamin D doesn’t have to be complicated—it just takes a little intention. Natural sunlight, food choices, and smart supplementation all play a role. Here’s how to increase your levels safely and effectively:

Get sun exposure: Aim for 20–30 minutes of midday sun on arms, shoulders, and torso (without sunscreen) two to three times per week.
Eat fatty fish: Salmon, mackerel, and tuna are rich in vitamin D and offer bonus omega-3 benefits.
Add fortified foods: Look for cereals, orange juice, dairy, or plant-based milk labeled with added vitamin D.
Include eggs and beef liver: These natural sources pack a small but helpful punch of the vitamin.
Consider supplementation: Especially during winter or if you’re indoors most of the day.

One overlooked insight: If you have gut health issues (like IBS or leaky gut), your ability to absorb vitamin D from food or oral supplements may be compromised—so injectable options, like the Brass & Bones treatment we offer, might be a more effective solution.

Why Deficiency Happens Even in Sunny Austin.

Most everyone knows that you get Vitamin D from the sun. And living in Austin and surrounding areas, how could any of us possibly be vitamin D deficient?

Turns out, pretty easily.

People with darker skin absorb less vitamin D from sunlight. Add to that the way our modern lives are set up—we spend more time indoors, glued to screens, and less time outside. And when we do go outside? We’ve got skin cancer warnings burned into our brains, so we slather on sunscreen… which blocks the very thing we’re trying to soak up.

There are varying estimates, but some suggest as many as 85% of Americans are deficient in this critical vitamin. So what does vitamin D actually do, and why should you care?

What Does Vitamin D Do, Exactly?

Vitamin D helps your body absorb important minerals like calcium and magnesium, building strong bones. But that’s just the beginning.

It’s also essential for:

Supporting your immune system
Regulating your nervous system
Keeping your mood and energy levels balanced

Deficiency has been linked to breast cancer, colon cancer, prostate cancer, heart disease, depression, weight gain—and that’s just scratching the surface. Boosting vitamin D can help with chronic pain, diabetes, high blood pressure, autoimmune disorders, and even the flu.

How Can You Increase Your Vitamin D Levels?

Sunshine: Exposing your back, arms, shoulders, and abdomen for 30 minutes twice a week (without sunscreen) is enough for many people.
Foods high in vitamin D: Think fatty fish like tuna, mackerel, salmon; fortified foods like dairy, orange juice, soy milk, and cereals; beef liver, cheese, and egg yolks.
Supplements: Skin Bar offers Hydration Drips, an injectable vitamin D that skips the gut and goes straight to your system.

Why do we offer that? Because so many people have gut issues (a topic for another day!) and struggle to absorb nutrients effectively. Combine that with less nutrient-dense food and our indoor, sedentary lifestyles, and it’s no wonder so many of us are falling short.

Does Sunscreen Block Vitamin D? Let’s Clear That Up

We’re all taught to wear sunscreen—and for good reason. But here’s what most people don’t realize: sunscreen blocks up to 95% of the UVB rays your body needs to produce vitamin D. That doesn’t mean ditching it entirely. Just aim for a little unprotected sun exposure a few times a week before slathering up. Moderation, not martyrdom.

Why Gut Health Affects Your Vitamin D Levels

If your gut’s in rough shape, your ability to absorb vitamin D through food and supplements can go down the drain—literally. Conditions like IBS, Crohn’s, or even general digestive sluggishness make it harder to pull nutrients from what you eat. That’s why injectable D, like our Hydration Drips option, is such a game-changer. It bypasses the gut and gets the job done.

The Best Time of Day to Soak Up the Sun

Timing matters! To maximize vitamin D production, aim to be outside between 10 a.m. and 2 p.m., when the sun’s rays are strongest. Morning and evening sun just won’t cut it for this particular nutrient. Fair-skinned? You may need only 15–20 minutes. Deeper skin tones? You might need 30–45 minutes. And FYI: sitting by a sunny window doesn’t count—UVB rays can’t penetrate glass.

How Vitamin D Supports Your Mood and Mental Health

Ever feel a little off, anxious, or downright low—and can’t figure out why? Your vitamin D levels might be playing a part. It’s directly tied to how your body produces serotonin, that feel-good brain chemical. Multiple studies have linked low D levels with depression and seasonal mood changes. No, it’s not the only factor, but it’s one worth exploring.

Can You Get Too Much Vitamin D?

You can. Though it’s rare. Vitamin D is fat-soluble, meaning it gets stored in your body. If you overdo supplements for long periods, it can lead to nausea, fatigue, or even kidney problems. The key? Get your levels checked and don’t go rogue with mega-doses. A little precision goes a long way.

Final Thoughts

Even in sunny Austin, vitamin D deficiency is way more common than people think. Between indoor jobs, screen-heavy lifestyles, sunscreen, gut issues, and less nutrient-rich food, most of us aren’t getting what we need. But the good news? It’s fixable and we’re here to help.

Want to find out where your levels stand or see if injectable vitamin D is right for you? Let’s talk. Because thriving > surviving.