on June 02, 2026
Vitamin D may be best known as the “sunshine vitamin”, but its benefits extend far beyond beach days and summer tan lines. Behind the scenes, vitamin D plays a critical role in supporting bone health, immune function, muscle performance and overall wellness – helping you feel your best long after the sun goes down.
Most vitamin D in the body is produced through sunlight exposure, although it can also be obtained through foods such as fatty fish, eggs, fortified dairy products and dietary supplements (NIH Office of Dietary Supplements, 2025; Mavar et al., 2024; Pasidi & Vareltzis, 2024).
Vitamin D exists in 2 primary forms: vitamin D3 (cholecalciferol), obtained through sunlight exposure and certain foods, and vitamin D2 (ergocalciferol), which comes primarily from food sources (NIH Office of Dietary Supplements, 2025; Mavar et al., 2024). Both forms are biologically inactive and require activation before they can support body functions
Think of vitamin D like pasta salad at a summer barbecue. Absorbing vitamin D from sunlight or food is like cooking the pasta – the foundation is there, but it still needs a few finishing touches before it’s ready to serve.
First, vitamin D travels to the liver, where it undergoes its first activation step, like adding dressing to a pasta salad (NIH Office of Dietary Supplements, 2025).
Next, vitamin D moves to the kidneys, where a second activation step occurs similar to adding toppings (NIH Office of Dietary Supplements, 2025).
Only after both steps is vitamin D transformed into its active form and ready to be served to its final destination: your hungry cells.
Once activated, vitamin D gets to work supporting several essential systems throughout the body.
We often associate vitamin D with beach days and summer tan lines, but it is deeply involved in other physiological processes below the surface of our skin:
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Bone health & Mineral Balance: Vitamin D regulates both blood calcium and phosphorus levels through intestinal absorption, renal reabsorption, and release from bone (NIH Office of Dietary Supplements, 2025; Mavar et al., 2024).
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Muscle Function: Vitamin D functions as a hormone, and controls various genetic pathways through binding to vitamin D receptors (VDRs), activating and enabling them to turn genes “on” and “off” (Mavar et al., 2024; Wang et al., 2025). Vitamin D specifically regulates genes for growth and differentiation of cells involved in facilitating muscle movement (Wang et al., 2025).
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Immune Support: Vitamin D binding to vitamin D receptors (VDR) regulates immune cell responses, supporting key defense pathways that contribute to overall wellness (Mavar et al., 2024).
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Long-term Vitality: By supporting foundational systems throughout the body, vitamin D contributes to overall health and quality of life
With the weather warming up, consistent vitamin D support can help you power through all your summer side quests – from beach days and hikes to travel plans and backyard barbecues.
Despite spending more time outdoors during summer, maintaining adequate vitamin D levels remains a challenge for many Canadians.
Despite its importance, vitamin D insufficiency remains common in Canada, especially during the fall and winter months when sunlight exposure is limited (Health Canada, 2020; Statistics Canada, 2024).
While spending time outdoors can help support healthy vitamin D levels, consistency through nutrition and supplementation can play an important role in maintaining foundational wellness year-round.
At Daily Dose, we believe foundational nutrients should be simple to get consistently. Wellness works best when healthy habits fit naturally into your lifestyle – not when they add more complexity to your day.
That’s why vitamin D is included across several of our curated wellness stacks – helping support bone health, immune function, and overall vitality without adding complexity to your routine.
Vitamin D is included in:
Wellness works best when it fits naturally into your life.
Our curated stacks are designed to simplify your routine, helping you stay consistent with the nutrients that support your health through every season.
Put your health on autopilot this summer
NOTE: This content was created for educational purposes only, and is not a substitute for professional medical advice. Always consult with your healthcare provider before modifying your wellness routine.
References
Health Canada (2020, December 29). Do Canadian adults meet their nutrient requirements through food intake alone? Government of Canada. https://www.canada.ca/en/health-canada/services/food-nutrition/food-nutrition-surveillance/health-nutrition-surveys/canadian-community-health-survey-cchs/canadian-adults-meet-their-nutrient-requirements-through-food-intake-alone-health-canada-2012
Laird, E., Ward, M., McSorley, E., Strain, J., & Wallace, J. (2010). Vitamin D and bone health; potential mechanisms. Nutrients, 2(7), 693-724. https://doi.org/10.3390/nu2070693
Mavar, M., Sorić, T., Bagarić, E., Sarić, A., & Sarić, M. M. (2024). The power of vitamin D: is the future in precision nutrition through personalized supplementation plans? Nutrients, 16(8), 1-24. https://doi.org/10.3390/nu16081176
NIH Office of Dietary Supplements. (2025, June 27). Vitamin D. National Institutes of Health. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
Pasidi, E., & Vareltzis, P. (2024). Vitamin D3 bioaccessibility from supplements and foods – gastric pH effect using a static in vitro gastrointestinal model. Molecules, 29(5), 1-15. https://doi.org/10.3390/molecules29051153
Statistics Canada (2024 July 18). Shedding light on Canada’s vitamin D levels as we approach the shortest day of the year. Government of Canada. https://www.statcan.gc.ca/o1/en/plus/5095-shedding-light-canadas-vitamin-d-levels-we-approach-shortest-day-year
Wang, J. J-D., Quak, G. S-W., Lee, H-B., Foo, L-X., Tay, P., Mah, S-M., Tong, C., & Koh, F. H-X. (2025). The role of vitamin D supplementation in enhancing muscle strength post-surgery: a systemic review. Nutrients, 17(9), 1-17. https://doi.org/10.3390/nu17091512
