The Sunshine Vitamin ☀️ Why Vitamin D is so Important for Your Health (and Your Spine!)

Taylor Austin
Oct 10
3 min read

As the days get shorter and the clouds roll in, many of us spend less time outdoors and that means one important thing tends to drop right along with the temperature: our vitamin D levels.

Vitamin D, often called the sunshine vitamin, is crucial for keeping your body feeling its best. It supports everything from your mood to your immune system and yes, even your spine and joints!

Why Vitamin D Matters

Vitamin D plays a key role in:

Bone health: It helps your body absorb calcium, which keeps your bones and spine strong and reduces the risk of fractures or conditions like osteoporosis.
Muscle function: Low vitamin D can contribute to muscle weakness, aches, and fatigue, all of which can affect posture, movement, and even how your body responds to chiropractic adjustments.
Inflammation and immunity: Vitamin D helps regulate inflammation and support your immune system, keeping you more resilient through the colder months.

When your vitamin D levels dip, you might notice:

More stiffness or achiness (especially in your back or joints)
Fatigue or low energy
Mood changes, like feeling a bit more “blah” or unmotivated

How Much Vitamin D Do You Need?

Health Canada recommends the following daily intakes:

0-1 year: 400 IU (10 mcg) per day
1–70 years: 600 IU (15 mcg) per day
70+: 800 IU (20 mcg) per day

However, it can be hard for some people (like us here in Canada!) to maintain optimal levels, especially through fall and winter.

Where to Get Vitamin D

You can get vitamin D from three main sources:

Sunlight: About 10–30 minutes of direct sunlight on your skin a few times a week can help, but this is tough to achieve during darker months.
Food sources:
- Fatty fish
  - Salmon has between 200 - 557 IU (5.1 - 13.9 mg) depending on the catch
  - Tuna has 106 - 219 IU (2.6 - 5.5 mg)
  - Sardines 70 IU (2 mg)
  - Mackerel 78 IU (1.7 mg)
    all noted for 75g (2.5oz) serving size
- Egg yolks
  - 1 has 32 UI (0.8 mg)
- Fortified Plant-based milks
  - 250mL (1 cup) has 84 IU (2.1 mg)
- Mushrooms
  - White (exposed to UV light) has 366 IU (9.2 mg)
  - Portabello has 4 IU (0.1 mg)
    noted for 1/2 cup serving size
Supplements: A simple daily vitamin D3 supplement can help bridge the gap when sunshine and diet aren’t enough.

What Does This Have to Do with Chiropractic Care?

As chiropractors, we’re all about keeping your neuro-musculo-skeletal system healthy. That means your nervous system, bones, muscles, and joints all work together as a team.

When vitamin D levels are low:

Bone strength decreases, meaning your spine and joints have less support.
Muscles can feel tighter or more fatigued, affecting alignment and increasing strain.
Inflammation can rise, making recovery slower and pain levels higher.

By supporting your body with enough vitamin D, you’re not just helping your immune system you’re also setting your spine and muscles up for success. Think of it as giving your body the right fuel so that chiropractic care works even better.

🌤 The Takeaway:

As we head into the darker months, be mindful of your vitamin D intake. A few simple changes like adding more vitamin D-rich foods, getting outside for some midday sun (when it is available), or taking a supplement can go a long way in supporting your spine, muscles, and overall wellness.

Your body thrives when it has the right tools to heal, adapt, and stay balanced and vitamin D is one of those quiet superheroes that keeps everything working smoothly.

Sources:

Office of Dietary Supplements, National Institutes of Health. (n.d.). Vitamin D: Fact sheet for health professionals. U.S. Department of Health & Human Services. Retrieved from https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

HealthLink BC. (2021, September 1). Vitamin D and your health (HealthLink BC File No. 68n). Government of British Columbia.. Retrieved from https://www.healthlinkbc.ca/healthlinkbc-files/vitamin-d-and-your-health