Vitamin D might be nicknamed the “sunshine vitamin”, but it offers far more than just a sunny disposition. It’s an important nutrient for physical and emotional wellbeing — from your bones to your mood.
At Garden Organics, we believe in nurturing wellness through nature and empowering daily rituals. That’s why we’re exploring not just why vitamin D matters but also how you can naturally support your body’s ability to produce and maintain it — including the role of herbs you may not expect.
The Bright Side: Why Vitamin D Matters
Vitamin D isn’t just another supplement on the shelf. It plays a multi-faceted role in maintaining balance and vitality. Let’s take a closer look at some of the benefits this nutrient delivers.
Supports a Healthy, Positive Mood
Have you ever noticed your mood lifts after time spent in the sun? That’s not just a coincidence. A 2020 study shows a connection between vitamin D levels and emotional wellness. Vitamin D is involved in the synthesis of neurotransmitters like serotonin, the “hormone of happiness" in your brain. Vitamin D may help promote a balanced, upbeat mood throughout the day.
Promotes Radiant, Healthy-Looking Skin
Vitamin D also plays a role in supporting skin cells against oxidation. While it's not a substitute for your skincare routine, it supports the processes that promote skin health.
It also supports a healthy complexion and radiant glow.
Supports Strong Bones and Teeth
Perhaps the most well-known benefit of vitamin D is how it supports calcium absorption — a critical process for maintaining healthy bones and teeth. It’s especially important for women, aging adults, or anyone focused on long-term bone health.
Ways to Naturally Support Vitamin D Production
Supporting your body’s vitamin D production doesn’t have to be complicated. It just takes a little intention and connection to the rhythms of nature.
Soak Up the Sun (Safely)
The body produces vitamin D when your skin is exposed to UVB rays. Spending 10–30 minutes in the sun a few times a week — ideally on your arms, legs, or back — can make a real difference. Of course, everyone’s needs vary depending on skin tone, location, and season. Always be mindful of sun safety and use non-toxic sunscreen when appropriate.
Enjoy Foods Rich in Vitamin D
Include fatty fish, egg yolks, liver, and dairy products in your diet.
While few plant-based foods contain significant amounts of vitamin D, certain mushrooms (especially when exposed to sunlight) and fortified plant kinds of milk can be helpful. Look for maitake and UV-exposed shiitake mushrooms in your grocery store or farmer’s market.
Keep Your Liver and Kidneys in Balance
Vitamin D must be activated in the liver and kidneys before it can be used by the body. Supporting these organs with nourishing foods, clean hydration, and herbal formulations can promote your vitamin D metabolism. Incorporate leafy greens, dandelion tea, and adequate rest in your daily routines.
Movement and Circulation
Daily movement — whether it’s yoga, walking, or a full workout — supports the body’s natural detox pathways and helps nutrients like vitamin D travel where they are needed most. Just 20 minutes a day of mindful movement can spark a meaningful shift.
Herbs That Contain Vitamin D
Nature offers a few surprising allies when it comes to vitamin D. While most herbs don’t contain large amounts of this nutrient, some stand out for either their vitamin D content or their support of vitamin D-related systems (like mood and nerve health). Here are three to consider:
Pine Pollen
Often harvested from wild pine trees in early spring, pine pollen is a powerhouse of natural nutrients. Rich in vitamins, minerals, and amino acids, pine pollen contains measurable amounts of vitamin D and helps maintain energy and endocrine health. It’s also known for its adaptogenic qualities, which support your body during occasional environmental challenges. You might also consider one of these female health supplements.
How to use it: Add a small amount of pine pollen powder to your morning smoothie or tea for natural support. You can also consume it in a Pine Pollen Tincture.
Lion’s Mane
While Lion’s Mane is technically a mushroom, not an herb, it earns a rightful place on this list. Lion’s Mane offers a source of vitamin D — especially when cultivated with exposure to sunlight or UV light.
This mushroom also supports cognitive clarity and nervous system function.
How to use it: You can roast or sauté Lion’s Mane and then eat it in a sandwich or as the main course. You can also take it in a Lion’s Mane Tincture.
Alfalfa
Alfalfa is a classic tonic herb, long revered for its nutrient density. It contains amounts of vitamin D alongside vitamins A, K, and a wide spectrum of minerals. Traditionally used to support vitality and overall well-being, alfalfa gently nourishes the body and supports internal balance.
How to use it: You can add alfalfa sprouts to salads or infuse it with herbal teas. Another way to consume it is an Alfalfa Tincture.
Bringing It All Together
Supporting vitamin D levels doesn’t have to mean drastic lifestyle changes or synthetic pills. By weaving in simple daily practices — mindful sun exposure, whole foods, gentle movement, herbal support, and some of the best vitamin D supplements — you’re honoring both your body and the natural world around you.
At Garden Organics, we believe in tapping into the wisdom of plants to promote balance and build wellness from the ground up. Whether you're sipping alfalfa tea on your porch, walking in the sunlight, or incorporating pine pollen into your morning ritual, you're taking meaningful steps toward a more nourished, vibrant life.