From Sluggish to Strong…you might need some more D!
When it comes to our body goals some nutrients get a lot more PR than others. Magnesium for energy production and sleep, and creatine to support muscle growth and maintenance are having their well-earned moment in the spotlight; but sometimes missing pieces of the puzzle are the less obvious and very much underestimated nutrients.
Take vitamin D. We know that this is vital for bone health, and perhaps you’re familiar with its importance in regulating our immune system. But what else is it involved in, and why should it get more attention? Especially for those of us struggling with low energy, stubborn weight gain, mood swings, or ADHD-related overwhelm. And is this really just a seasonal concern?
The Sunshine Vitamin
Although vitamin D is known as the sunshine vitamin (because sun can help us make vitamin D via our skin), unless you’re consistently outdoors in shorts and sleeveless tops from April to September (and live in the south of Spain), there’s a good chance you’re still not getting enough, especially in the UK.
Even during a good summer here, things like SPF, skin tone, and indoor living (ie. At work) reduce how much our body can make from sunlight.
How does it relate to your body goals?
Vitamin D acts more like a hormone than a regular vitamin, and is involved in more body systems than you might realise. This includes those involved in help us with weight loss, energy and feeling body confident.
Mood & Motivation: Vitamin D supports the part of the brain responsible for mood and drive, especially important if you’re also navigating ADHD.
Hormone Balance: From PMS to perimenopause, vitamin D can support healthy oestrogen and progesterone balance.
Thyroid Health: If you’ve got low energy, brain fog, or you’re gaining weight more easily than before, it’s worth considering your thyroid function. Vitamin D supports how your thyroid hormones actually work inside your cells.
Immunity and Inflammation: Frequent colds? Bloating? Sluggishness? Vitamin D helps regulate immune function and reduce the inflammation that can make us feel heavy, tired, or stuck.
Body Composition: Studies show that low vitamin D is linked with higher body fat, especially around the middle. Optimising levels of this can help to improve insulin sensitivity and fat metabolism.
Muscle Strength and Performance: Whether you’re training with me or moving more on your own, vitamin D plays a role in muscle recovery and strength. This helps you feel more powerful and less sore after a workout.
How do you know if you’re low in vitamin D?
Unlike some other nutrient deficiencies, it’s not always obvious that vitamin D is low. Statistically speaking, 1 in 6 adults have vitamin D levels below government recommendations. And government recommended levels are not the same as optimal levels (which are higher). So the proportion of adults with sub optimal levels is likely to be much higher!
Signs that it’s worth testing include:
Feeling flat or foggy, especially in winter or early spring
Struggling to lose weight even with good habits
Joint or muscle aches
Low motivation or drive
Long recovery time after exercise or illness
Test, don’t guess
Supplementing with vitamin D can be very useful, but how much? Daily recommendations of 400IU are recommended in the UK; but for some of us, that might be much higher (especially to correct a deficiency).
So is going straight for a high dose the answer? Not necessarily. As a fat soluble vitamin, excess levels are stored in the body, and this can be toxic and problematic. Therefore, testing is our best option.
The good news, is that vitamin D testing is super easy and very affordable. I often run these for clients. If levels are low, we’ll look at therapeutic supplementation (not just a token amount) alongside food and lifestyle strategies.
This isn’t just about avoiding deficiency. It’s about giving your body what it needs to function at its best — so you can feel more in control, more energised, and more you again.
If you’re curious about your own vitamin D levels, or wondering what else could be silently holding you back from feeling good in your body let’s chat about a one to one programme that’s tailored to your personal goals and needs.