Itz Holistically Wholesome

When days grow shorter and we spend more time indoors, our bodies miss out on the natural “sunshine vitamin.” Vitamin D is unique because our skin produces it when exposed to sunlight. Without enough, we risk low levels that affect both physical and emotional health.

Plant-Based Sources of Vitamin D

For those living a plant-based lifestyle, here are reliable options beyond mushrooms:

• Fortified plant milks (almond, soy, oat, rice)
• Fortified orange juice
• Fortified tofu
• Fortified nutritional yeast
• Supplements (vegan D2 or D3)

These foods are often enriched because natural plant sources are limited.

Benefits of Vitamin D

• Bone and teeth health: Helps absorb calcium and phosphorus (Healthline).
• Immune support: Strengthens defenses against infections (Healthline).
• Muscle function: Keeps muscles working properly (Mayo Clinic).
• Mood regulation: Linked to reduced risk of depression and seasonal affective disorder (Healthline).
• Disease prevention: May lower risk of osteoporosis and certain chronic illnesses

Causes and Risks of Deficiency

Low vitamin D can result from:

• Limited sun exposure (common in winter months)
• Darker skin tones, which produce less vitamin D from sunlight
• Age, especially over 65 (Cleveland Clinic)
• Dietary restrictions (vegan/plant-based without fortified foods) (MedlinePlus)
• Medical conditions affecting absorption

Symptoms may include fatigue, frequent illness, bone pain, muscle weakness, and mood changes.

Encouragement to Seek the Sun

Even in the cold, stepping outside for a few minutes of daylight can lift your spirit and help your body naturally produce vitamin D. The brightness of the sun truly pushes back winter blues.

Scripture

Psalm 84:11 reminds us: “For the Lord God is a sun and shield; the Lord bestows favor and honor; no good thing does he withhold from those whose walk is blameless.”

Just as the sun nourishes our bodies with vitamin D, God’s light nourishes our souls with hope and strength.

Be well, be blessed, and let both the sunshine and God’s Word keep you radiant this winter.

With love and purpose,
Tomika Chance
Itz Holistically Wholesome