Do I Need a Vitamin D Supplement?

Do I Need a Vitamin D Supplement?

Our bodies produce vitamin D naturally with exposure to the sun. However, especially during the winter months, it is hard to get enough sunshine. As a result, many people may not be generating adequate amounts of vitamin D.

What is Vitamin D?

Also called the sunshine vitamin, this nutrient plays an important role in a healthy immune system, having good energy levels, and muscle and bone health. While the primary way to get enough vitamin D is with sun exposure, it is also found in some foods, or can be taken as a supplement.

Especially in the winter, it can be difficult to get enough vitamin D from the sun. Even for those who go outside in a cold climate, so little skin is exposed to the sun for the necessary absorption to occur.

Researchers suggest you may only need 10 minutes a day of sun exposure during the summer, but upwards of 130 minutes per day during the winter months (1)! Vitamin D deficiency is one of the most common nutrient deficiencies in the world.

Nearly half of Americans have low D levels. Older people and people with darker skin tones tend to take longer to produce vitamin D and are more susceptible to vitamin D deficiencies. Vegans and vegetarians who don’t get enough sun are also susceptible.

Benefits of Vitamin D

  • Immune function
  • Energy
  • Healthy bones and teeth
  • Calcium absorption
  • Muscle strength
  • Especially important for growing kids

How to Get the Vitamin D Your Body Needs

For those who do not get enough sun exposure, this fat-soluble vitamin can be obtained from certain foods. It is found in a variety of fish such as cod, herring, mackerel, salmon, tuna, and sardines. It is also in egg yolks and mushrooms.

Did you know that you can make vitamin D enriched mushrooms by placing mushrooms in the sunlight? On a sunny day, sun-dry your mushrooms; shitake, button, maitake, or a variety of other mushroom species.

Then place them in a sealed container for storage in your cupboard or freezer. The dried shrooms can last for over a year and contain significant vitamin D levels (2).

Vitamin D is fat soluble, and best taken with a meal for better absorption. Choose high fat foods like avocados, nuts, seeds, dairy, and eggs.

Current US guidelines suggest consuming 600 IU (15 mcg) from age 1 to 70 and 800 IU (20 mcg) over age 70 daily, but more may be needed with people susceptible to deficiencies and those who lack sun exposure (3).

Vitamin D is often recommended as a supplement for those who do not get enough from the sun or their diet. Homeopathy Store offers a liquid vitamin D3 that is highly absorbable. 

Liquid Vitamin D3

Liquid Vitamin D3 by Anna's Remedies

Mega-doses consist of 50,000 IU per week and are used for severe deficiencies, thus should not be used long-term. Consult closely with your physician if you are taking high doses of vitamins and before giving vitamins to your child (3). 

Sunshine Smoothie Recipe

When it’s gray outside, brighten your morning with this delicious and nutritious citrus smoothie. This recipe includes 1 ml of Anna’s Remedies Liquid Vitamin D3. 

Note: You can add liquid vitamins from to a variety of non-heated liquid recipes. Follow daily dosage guidelines and enjoy your vitamins in the form of a healthy drink.


  • 4 clementines
  • ½ cup of coconut milk
  • ½ cup of water
  • 1 frozen banana
  • ¼ tsp of ground dry turmeric
  • ¼ tsp of ground dry ginger
  • ¼ tsp of vanilla extract
  • 1 ml of liquid vitamin D3


Combine all ingredients in a high-powered blender. Blend on high for about one minute. Enjoy!

    Nutritional Information

    • Clementines contain about 35 calories each, 1.3 g of fiber, 36 mg of vitamin C, and 131 mg of potassium.
    • ½ a cup of coconut milk contains about 250 calories and is rich in medium chain triglycerides that give you good energy and help you feel full longer. It’s a good source of minerals including iron, phosphorus, and magnesium, and contains a variety of vitamins and electrolytes.
    • One banana contains 72 calories, and is a good source for vitamin B6, vitamin C, potassium, and magnesium.
    • A quarter tsp of ground turmeric contains about 2 calories and small amounts of iron, potassium, magnesium, and vitamin. It is known for its beneficial anti-inflammatory properties.   
    • A quarter tsp of ground ginger contains about 2 calories and small amounts of copper, vitamin B6, manganese, magnesium, potassium, and iron. It may help with indigestion, improving cholesterol levels, boosting immunity, and lessening inflammation.
    • A ¼ tsp of vanilla extract contains about 3 calories and contains antioxidants and anti-inflammatory benefits.
    • Vitamin D helps promote healthy bones and teeth and is needed for optimal calcium absorption.


    1. Whitaker, A. (2021). Exactly How Much Sun do We Need to be Healthy?
    2. Stamets, P. (2012). Place Mushrooms in Sunlight to Get Your Vitamin D. (2012).
    3. Adams-Kaplan, J. (2021), Can You Over-Do Vitamin D?

    Please note: Content and product descriptions are grounded in natural wellness practice. They have not been evaluated by the Food and Drug Administration.

    Kathy | Natural Health and Wellness Writer
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