Sun, Mood & Vitamin D:
How to Avoid Deficiency All Year Long
It’s often called the sunshine vitamin—but for many of us, vitamin D is more of a shadow.
Deficiency is incredibly common, especially in countries like Switzerland where winter light is limited, and office life keeps us indoors. And it doesn’t just affect your bones—it can impact your mood, energy, immune system, and even muscle strength.
At Labology, we believe understanding your body is the first step toward taking care of it. Let’s explore how vitamin D works, what can go wrong, and how to stay balanced—whatever the season.
🧬 Why Vitamin D Matters More Than You Think
Vitamin D plays a central role in more than just bone health. It supports:
🧠 Mood and mental health
💪 Muscle strength and recovery
🛡 Immune response
🩺 Inflammation regulation
🩸 Calcium absorption and bone mineralisation
Low levels can contribute to:
Fatigue
Low mood or seasonal depression
Frequent infections
Bone pain or muscle weakness
🔬 How Can You Tell If You're Deficient?
Vitamin D deficiency is often silent. You might feel tired or “off,” but not know why.
At Labology, we include vitamin D (25-OH) testing in several panels because it’s one of the most overlooked yet powerful markers in preventive health.
Most people don’t realise they’re low until they test. And once they correct it, they notice the difference.
🧪 What Affects Your Vitamin D Levels?
1. Sun Exposure (or lack of it)
Our skin makes vitamin D when exposed to sunlight—especially UVB rays. But during autumn and winter (and indoors jobs), this production drops drastically.
2. Skin Type & Sunscreen
Darker skin tones naturally produce less vitamin D, and high-SPF sunscreen blocks UVB—even while it protects against skin damage.
3. Diet
Few foods contain meaningful amounts of vitamin D. Fatty fish, egg yolks, and fortified products help, but usually not enough to prevent deficiency.
4. Age, Weight & Absorption
Older adults, people with higher body fat, or those with digestive issues may absorb or convert less vitamin D.
💡 How to Stay Balanced Year-Round
✔️ Get tested at least once a year
Especially at the end of winter or if you have symptoms. A simple blood test will show if you’re in the optimal range.
✔️ Consider supplementation
For many people, safe, evidence-based vitamin D supplements are the easiest way to maintain healthy levels—especially between October and April.
✔️ Catch natural sunlight when possible
Short daily exposure on hands and face (10–30 minutes depending on skin tone) can help. Morning or midday sun is most effective.
✔️ Combine with other key nutrients
Vitamin D works better when your body also has enough magnesium, vitamin K2, and calcium. If you're deficient in multiple areas, a broader panel may help.
🛠️What to Do If You’re Deficient in Vitamin D
If your test results show that your vitamin D levels are below optimal, don’t worry—it’s common, and it’s treatable. Here are science-backed recommendations to restore healthy levels safely and effectively.
💊 1. Follow Evidence-Based Supplementation Guidelines
According to leading health authorities:
General daily recommendation for adults:
600–800 IU/day (15–20 µg) for maintenance, depending on age and sun exposure
To correct a deficiency:
1,000–2,000 IU/day is commonly used short-term
In some cases, doctors may recommend higher therapeutic doses (up to 4,000 IU/day) for a limited time
Always consult a healthcare provider before taking high-dose supplements.
🕒 2. Timing Matters
Take vitamin D with a meal that includes fat (like olive oil, nuts, or fish) to boost absorption.
For consistency, take it at the same time each day (morning or evening is fine).
☀️ 3. Combine with Sunlight and Diet
Aim for 10–30 minutes of midday sunlight on your hands and face, 3–4 times a week—depending on your skin tone and season.
Add vitamin D–rich foods:
Fatty fish (salmon, sardines)
Egg yolks
Fortified dairy or plant-based drinks
However, food and sun exposure alone are often not enough to correct a deficiency—supplementation is usually needed.
🔁 4. Retest to Track Your Progress
After 8–12 weeks of daily supplementation, it’s helpful to repeat your blood test to confirm your levels are back in the healthy range.
Target blood level: 30–40 ng/mL (75–100 nmol/L) is considered optimal for overall health and well-being.
🌞 Your Energy and Mood Deserve Full Light
Vitamin D isn’t just for your bones—it’s essential for how you feel, think, and function every day.
Knowing your levels is a small action that can make a big difference in your daily well-being.
📍 Available in Zürich and Geneva
🖥️ Book your Check-Up at labology.ch
Your body knows. Let’s listen.
A simple blood test can help you stay in balance, all year long.