Vitamin D: The Non-Negotiable Nutrient That Changed My Life
We are living in a time when it’s easier than ever to stay indoors, slather on SPF 50, and think we’re doing the right thing for our health. But what if I told you that this modern lifestyle—so far removed from how we were meant to live—is making us sick? That by avoiding the sun, we’re robbing ourselves of one of the most powerful anti-inflammatory tools we have?
For me, vitamin D isn’t just another supplement. It’s the nutrient that helped change the trajectory of my health—and quite possibly, saved my life. And once you understand its role in inflammation, immune regulation, hormone balance, and chronic disease prevention, you’ll realise why I consider it non-negotiable.
The Indoor Epidemic: Why We're All Vitamin D Deficient
Let’s be honest—how much time do you actually spend outside each day? A 2020 study from the Environmental Protection Agency found that the average person spends more than 90% of their time indoors. That means we’re missing out on the primary source of vitamin D: sunlight.
Add to that modern work-from-home routines, fear of skin cancer, and an overreliance on sunscreen, and you’ve got the perfect storm for widespread vitamin D deficiency.
And no, this isn’t just about weak bones. Low vitamin D levels have been linked to:
Increased inflammation
Autoimmune diseases like MS and rheumatoid arthritis
Depression and mood disorders
Hormonal imbalances
Poor immune function
Increased cancer risk
This isn’t fringe science—it’s published in journals, referenced in oncology clinics, and discussed by integrative doctors around the world.
What Sunscreen Isn’t Telling You
Let’s clear this up: I’m not anti-sunscreen. I’m anti-misinformation.
Sunscreen blocks UVB rays—the exact wavelength your skin needs to produce vitamin D. Most people don’t know that 15–20 minutes of sun on your arms and legs (without sunscreen) a few times a week can help generate adequate vitamin D levels. Instead, we’ve been taught to fear the sun entirely.
But here's the kicker: research shows that people with low vitamin D levels are actually more prone to aggressive skin cancers like melanoma. It sounds counterintuitive until you realise that vitamin D helps regulate cell growth, apoptosis (cell death), and immune surveillance—all crucial for identifying and destroying abnormal cells.
Low vitamin D = low immune oversight = higher risk of cancers.
My Personal Wake-Up Call: From MS Symptoms to Cancer Recovery
Years ago, I started experiencing terrifying neurological symptoms. Muscle weakness. Brain fog. Exhaustion. A vague sense that something wasn’t right. The first whispers of what doctors thought might be multiple sclerosis (MS). It was one of the darkest times of my life—and one that led me down the rabbit hole of functional medicine, genetics, and inflammation.
One of the first tests I ordered for myself showed my vitamin D levels were dangerously low. When I dug into the research, I was stunned: MS rates are significantly higher in people who live further from the equator. Why? Less sunlight. Less vitamin D. More inflammation. More immune dysfunction.
So I got serious. I changed my diet. I began safe sun exposure. I supplemented consistently. I addressed every layer of my health. Over time, those symptoms faded.
Years later, when I was diagnosed with breast cancer, I was shocked but also grounded in the knowledge I had built. One moment still stands out: my breast surgeon looked at my latest blood work and said, “Your vitamin D levels are optimal—this is a good sign for your prognosis.”
And she was right. My tumour was low grade, never metastasised, and my recovery was strong. I truly believe my commitment to keeping inflammation low—especially through vitamin D optimisation—was a key reason.
Why Vitamin D and Inflammation Are Inseparable
Vitamin D isn’t just a vitamin—it’s a prohormone. Once activated in your body, it influences the expression of over 1,000 genes, many of which are involved in immune regulation and inflammation.
Here’s how it helps:
1. Regulates the Immune System
Vitamin D helps calm down an overactive immune response. This is crucial for anyone with autoimmune conditions.
2. Reduces Pro-inflammatory Cytokines
Low vitamin D levels are associated with elevated TNF-alpha, IL-6, and CRP.
3. Boosts Anti-inflammatory Cytokines
Vitamin D increases IL-10, which helps suppress chronic inflammation.
4. Supports Gut Integrity
Vitamin D helps maintain a healthy gut barrier—key to reducing systemic inflammation.
Why Being “In Range” Isn’t Enough
Most labs list “normal” vitamin D levels as anything between 50–125 nmol/L. But let me be blunt: normal is not optimal.
Many integrative practitioners recommend aiming for 100–150 nmol/L, especially for those with chronic illness, autoimmune conditions, or a history of cancer.
When I was first tested, my levels were under 40 nmol/L. Now, I keep them between 120–150—and I feel the difference.
How to Get Your Vitamin D Levels Up
Here’s what I recommend:
1. Get Your Levels Tested
Ask for a 25(OH)D blood test.
2. Sun Exposure (Safely)
Aim for 10–30 minutes of direct midday sun, depending on your skin tone.
3. Supplement Wisely
Use vitamin D3 with vitamin K2 (especially MK-7). Dosage depends on your starting point.
4. Eat Vitamin D-Rich Foods
Wild-caught salmon, sardines, egg yolks, mushrooms, cod liver oil.
Who’s Most at Risk of Deficiency?
People with darker skin, those who cover up, night shift workers, elderly individuals, and those with chronic illness are more prone to vitamin D deficiency.
What’s the Cost of Ignoring It?
You’re not just risking brittle bones. You’re allowing chronic inflammation to run wild—brain fog, joint pain, mood swings, fatigue, hormone imbalances, and poor immunity.
Let me say it plainly: an inflamed body cannot heal.
Final Thoughts: Your Health is in the Light
I share all of this not to scare you, but to empower you. I’ve lived the consequences of vitamin D deficiency. I’ve also lived the healing that comes when you bring it back into balance.
This is not optional. This is not fringe. This is fundamental.
Whether you're dealing with inflammation, fatigue, hormonal chaos, autoimmune disease, or cancer risk—start here. Get your vitamin D levels up. Let your immune system breathe. Let your body finally feel what it’s like to run on full power.
One Last Thing...
If you haven’t already downloaded my Free Anti-Inflammatory Eating Guide, make sure you grab it. It’s packed with low-inflammation recipes and tips to help you build the strong, resilient body you deserve.
Because you’re not just tired. You’re undernourished. And that starts with the sun.