You Might Not Need More Coffee… You Might Need More Sun
Feeling tired, achy, foggy, or just a little “off” lately?
It might not be your age. It might not be your motivation. It might not even be your workouts.
It might be your vitamin D.
In this week’s Nourish to Flourish, Megan the Trainer RD is talking about one of the most overlooked pieces of nutrition, energy, immune health, muscle function, and overall wellness: vitamin D.
☀️ The Sun Isn’t the Enemy
Especially here in Wisconsin, after a long stretch of cold, cloudy months, many of us are crawling out of winter feeling low on energy, stiff, achy, and not quite ourselves.
And while sunscreen and skin protection absolutely matter, Megan reminds us that our bodies were also designed to use sunlight to help produce vitamin D.
Why Vitamin D Matters
Vitamin D plays an important role in:
- Bone formation and bone structure
- Immune system support
- Muscle health and recovery
- Cognition and brain function
- Energy levels and overall well-being
So if you’ve been feeling more fatigued, more achy, or simply not like yourself, vitamin D may be one piece of the puzzle worth paying attention to.
Food Sources of Vitamin D Are Pretty Limited
One of the reasons vitamin D can be tricky is because the food list is fairly short.
Some food sources include:
- Fortified milk and dairy products
- Egg yolks
- Fatty fish like salmon and sardines
These foods can help, but Megan points out that one of the coolest things our bodies can do is make vitamin D with help from the sun.
Small Habit. Big Impact.
This doesn’t need to be anything extreme. A short walk, morning coffee on the patio, opening the blinds, or getting outside for 10–20 minutes can be a simple way to support your health.
How Much Sunlight Do You Need?
Megan gives a practical baseline: get your face, hands, and maybe a little bit of your arms exposed to sunlight for around 10–20 minutes before sunscreen, depending on factors like skin tone, UV index, location, and time of day.
This is not a call to throw sunscreen away. Skin protection matters. But there can be a balanced approach where we protect our skin while still allowing the body to benefit from safe, reasonable sun exposure.
Supplement Tip: D3 + K2
If you choose to supplement, Megan recommends looking for Vitamin D3 with K2.
She also notes that magnesium can play a role in vitamin D absorption and utilization, making it another important nutrient to keep in mind.
Megan’s Little PSA
If you’re going to supplement with vitamin D, consider D3 + K2, and don’t forget that magnesium also plays a role in how your body uses vitamin D.
Simple Ways to Get More Sunshine
- Take your morning coffee outside
- Walk the dog in the morning or evening
- Open the blinds and let natural light in
- Step outside between tasks
- Go for a short walk before or after work
Sometimes feeling better doesn’t require a complete life overhaul.
Sometimes it starts with stepping outside.
Watch This Week’s Nourish to Flourish
Megan breaks it down in a way that is simple, practical, and easy to apply — because nutrition and wellness should support your life, not complicate it.
At Fitness Lying Down in La Crosse, WI, we believe strength training, nutrition, mobility, and lifestyle habits all work together.
That’s why Nourish to Flourish exists — to help you better understand your body and give you practical tools to support your health.
Now that you know better, let’s do better — so we can all be better.