Get Your D Back: How to Stay Energised This Winter
The Sunshine Hormone:
When the sun dips lower and the days grow shorter, it’s not just our mood that can take a hit — our Vitamin D levels often do too. But did you know that Vitamin D isn’t actually a vitamin at all? It’s a hormone, and its role in the body is absolutely vital, particularly during the darker winter months.
So, what exactly is Vitamin D?
While commonly called a vitamin, Vitamin D is technically a hormone that your body produces in response to sun exposure. When UVB rays from the sun hit your skin, your body synthesizes Vitamin D3 — which is then converted into its active form to help regulate calcium, support immunity, influence mood, and assist with hundreds of cellular functions.
Why is it extra important in New Zealand?
In New Zealand, especially during the winter months (May to August), UVB levels drop significantly, particularly in the South Island. With shorter days, colder weather, and more time spent indoors, many of us simply don’t get enough sun exposure to maintain healthy Vitamin D levels.
Studies suggest that up to 30–40% of Kiwis may have suboptimal Vitamin D levels during winter. This can lead to issues like:
Low immunity (catching every cold that’s going around)
Seasonal mood changes (hello, winter blues)
Fatigue and low energy
Muscle aches or joint pain
Weakened bone health
Can supplements help? Absolutely.
For most people in NZ, taking a Vitamin D3 supplement through the winter is a smart move. Here’s why:
It’s hard to get enough Vitamin D from food alone. While oily fish, eggs, and fortified foods contain small amounts, they usually don't meet daily requirements.
Sun exposure is limited and less effective in winter, even on sunny days.
A daily supplement helps maintain optimal levels for immunity, energy, mood, and hormonal balance.
Most people do well with 1000–2000 IU of Vitamin D3 per day in winter, but it’s a good idea to check with a practitioner (like me!) for personalised guidance. Personally I like using BePure's Vitamin D drops.
Tips for Boosting Your Vitamin D Naturally
If you want to top up your levels through lifestyle and diet as well, here are a few helpful habits:
Chase the morning sun – Try to expose your face, neck, and arms to the sun for 10–15 minutes a day when possible, even in winter. Midday sun is best.
Eat smart – Add foods like salmon, sardines, eggs (with the yolk), mushrooms, and fortified plant milks to your diet.
Get outside daily – Even a brisk walk during daylight can help with mood and light exposure.
Consider testing – If you're often tired, low in mood, or catching every cold, a simple blood test can check your Vitamin D levels.
In a nutshell
Vitamin D is a hormone powerhouse that supports your immune system, bones, energy, and mood — and in a country like New Zealand with distinct seasonal changes, winter is the perfect time to give your levels some love.
If you’re unsure where to start or want personalised support, I offer free 30-minute consultations to help you get clear on what your body needs this season. Flick me an Email today.
