Sunlight + a little from food.

Your skin makes vitamin D when exposed to direct sunlight. A small amount also comes from a few specific foods. Together, they help your body absorb calcium, support immunity, and steady your mood.

When levels are low.

• Tiredness most days
• Bone or joint aches
• Frequent colds
• Low mood, especially in winter
• Hair thinning
• Slow recovery from workouts

Why so many of us miss it.

Long hours indoors, sun-protective clothing, AC offices, polluted skies and high-rise apartments all reduce direct exposure. Add a largely vegetarian diet, and food sources alone often aren't enough.

Easy, daily habits.

1. 1. Aim for 15–20 minutes of morning sun on arms and face, 3–4 days a week.
2. 2. Take walking calls outside whenever possible.
3. 3. Include mushrooms, fortified milk, eggs (if you eat them).
4. 4. Don't shower immediately after sun exposure — let your skin settle.
5. 5. Pair with healthy fats; vitamin D is fat-soluble.