Why You Should Prioritise Vitamin D in 2026: Your Guide to Its Benefits

Clardoon Health
4 hours ago
4 min read

Woman smiling with arms raised in a sunflower field at sunset, wearing a denim jacket and white shirt. Bright, cheerful mood.

As we settle into a new year, many of us are focusing on healthier routines, better energy, and stronger immunity. One simple nutrient plays a surprisingly powerful role in all of these areas: Vitamin D.

Often called the “sunshine vitamin”, vitamin D supports the growth and development of bones and teeth. It also contributes to healthy immune function and may offer protection against certain illnesses. Since many people begin the year with low vitamin D levels after months of limited sunlight, now is the perfect time to understand why it matters and how to get enough.

Below is your guide to vitamin D benefits, deficiency risks, food sources, how much you need, and the best way to maintain healthy levels throughout 2026.

1. Vitamin D May Help Fight Disease

Research continues to show that vitamin D plays an important role in protecting the body.

Studies suggest it may help:

Reduce the risk of multiple sclerosis
Lower the chance of heart issues such as hypertension, stroke, and heart failure
Reduce the likelihood of severe respiratory illnesses
Support the immune system and lower the risk of infections and autoimmune conditions

While research is ongoing, what we do know is that healthy vitamin D levels contribute to a stronger, more resilient body.

2. It May Regulate Mood and Support Mental Well-being

Vitamin D is closely linked with emotional health. Several studies show that supplementing with vitamin D can help ease low mood, particularly in those who are already deficient.

Low vitamin D levels are also associated with symptoms such as anxiety, depression, and more severe fibromyalgia discomfort. Supporting your levels may help you feel more balanced and emotionally resilient.

3. It May Support Weight Management

Although vitamin D is not a weight loss supplement, there is a relationship between healthy vitamin D levels and overall weight. People with higher body weights are more likely to have low vitamin D, and some studies suggest that vitamin D combined with calcium may help support appetite regulation.

Maintaining adequate levels of vitamin D is one piece of the bigger picture when it comes to metabolic health and long-term weight management.

Understanding Vitamin D Deficiency

Many factors can make it harder for your body to produce enough vitamin D from sunlight, including:

Living in an area with high pollution
Indoor-based lifestyles
Regular sunscreen use
Living in cities where tall buildings block the sun
Having darker skin, which reduces vitamin D absorption

Common signs of vitamin D deficiency include low energy, bone or muscle pain, and stress fractures. A simple blood test from a healthcare professional can confirm whether your levels are low.

Is It Good to Take Vitamin D Daily?

If you are deficient, your healthcare provider will likely recommend a supplement. For most people, taking a daily vitamin D supplement along with safe sun exposure and foods rich in vitamin D can help maintain healthy levels year-round.

Risks of Getting Too Much Vitamin D

Vitamin D toxicity is rare but can occur if you take extremely high doses through supplements alone. It may lead to high calcium levels, causing symptoms such as nausea, abdominal pain, frequent urination, and dehydration. Always follow recommended intake levels and check with a professional if unsure.

Food Sources of Vitamin D

You can increase dietary vitamin D by including foods such as:

Salmon, sardines, tuna, and herring
Egg yolks
Beef liver
Mushrooms
Fortified milk, cereals, yoghurt, and orange juice

Since food alone often is not enough, especially in winter months, supplements are a practical way to support healthy levels.

How Much Vitamin D Do You Need?

Recommended daily intake:

Infants 0 to 12 months: 10 mcg (400 IU)
Children and teens: 15 mcg (600 IU)
Adults 18 to 70 years: 15 mcg (600 IU)
Adults over 70: 20 mcg (800 IU)
Pregnant or breastfeeding individuals: 15 mcg (600 IU)

Blood levels between 50 to 100 nmol/L are considered adequate. Your specific needs may vary depending on lifestyle, location, and overall health.

The Bottom Line

Vitamin D supports immunity, bone health, mood, and may play a role in weight management. Because many people struggle to get enough through diet and sun exposure alone, supplementation is often helpful, especially during the winter and early months of the year.