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It's summer in Barcelona… But are you getting enough Vitamin D?
You could be deficient even with the sun out
When the sun is shining and you're soaking up those golden rays, it’s easy to assume your vitamin D levels are thriving. But here’s the surprising truth: many people in sunny climates like Barcelona are still deficient or not reaching optimal levels of vitamin D.
We've put together this article for our fellow Barcelona friends and other sun seekers to explain how vitamin D deficiency can occur and what you can do to help it.
Signs you’re not getting enough vitamin D
- Fatigue and low mood
- Frequent colds or infections
- Muscle aches or joint pain
- Weak bones or delayed recovery
- Hormonal imbalances
Why all this sun doesn’t necessarily mean enough vitamin D
Here’s where things get sneaky. Just because the sun is out doesn’t mean your body is absorbing what it needs. Here are a few things that could be blocking your sun:
☂️ Sunscreen (yes, it matters)
Wearing SPF is great for skin protection, but it blocks UVB rays, which are essential for your skin to produce vitamin D. We’re not saying don’t use sunscreen but never letting your skin naturally see the sun is harmful.
🍳 Diet and absorption
Even with good nutrition, factors like low-fat diets, gut health, and low magnesium can affect how well you absorb and use vitamin D.
⏰ Time of Day
UVB rays are strongest between 10am and 2pm - outside of this window, you might not be getting the right type of light.
🏙️ Urban Living
Pollution and tall buildings can actually reduce UVB exposure.
🧬 Skin tone
The more melanin your skin contains (you darker skin tones!), the longer you need in the sun to produce vitamin D naturally.
What you can do to make sure you're taking advantage of the vitamin D available this summer:
1. Get tested
Ask your doctor for a 25(OH)D blood test to check your baseline levels. It’s the only way to know where you stand.
2. Get strategic sun exposure
Aim for 10–20 minutes of midday sun on bare skin (arms and legs) a few times a week - without sunscreen for that short window. Then protect your skin as needed.
3. Add D-rich foods
Include foods like fatty fish (salmon, sardines), egg yolks, and fortified options like plant milks and mushrooms grown under UV light.
4. Support absorption
Make sure to also get sufficient healthy fats and magnesium-rich foods (like leafy greens, nuts, and seeds). If needed, supplement - we recommend reading further about appropriate supplementation via Healthline.
5. Move and rest well
Exercise, sleep, and stress regulation all affect how well your body manages inflammation and absorbs nutrients. (As we keep mentioning, it's all about balance!)
So what about Vitamin D Supplements?
Whilst a balanced diet is always recommended first, supplements can always help to get us to an optimal level if we aren't already. Just make sure to consider these tips:
Form matters
- Vitamin D3 (cholecalciferol) is the most effective and absorbable form - better than D2.
- Vitamin D3 with K2 added is also better for absorption (Learnt at a Sagar Kumar Workshop here at ATTIKA!)
- Liposomal vitamin D or vitamin D in oil capsules (not tablets) are better absorbed because vitamin D is fat-soluble.
Take it with fats
If you take D3 with a meal containing fat (like olive oil, nuts, eggs, or avocado), your absorption goes up significantly.
Check for gut or liver issues
If you have gut problems (like IBS, Crohn’s, or low stomach acid) or issues with liver/kidney function, your ability to convert and utilise vitamin D may be reduced. Even supplements may not get you all the way there. In those cases, discuss with your doctor first.
Consistency matters
Vitamin D is fat-soluble and builds up gradually. One-off high doses don’t help much unless you're consistent daily or weekly, depending on the dose.
Your next steps?
Get tested. Get advice from your doctor. Be aware of daily sun and nutrition needs and supplement where appropriate.
When the sun is shining and you're soaking up those golden rays, it’s easy to assume your vitamin D levels are thriving. But here’s the surprising truth: many people in sunny climates like Barcelona are still deficient or not reaching optimal levels of vitamin D.
We've put together this article for our fellow Barcelona friends and other sun seekers to explain how vitamin D deficiency can occur and what you can do to help it.
Signs you’re not getting enough vitamin D
- Fatigue and low mood
- Frequent colds or infections
- Muscle aches or joint pain
- Weak bones or delayed recovery
- Hormonal imbalances
Why all this sun doesn’t necessarily mean enough vitamin D
Here’s where things get sneaky. Just because the sun is out doesn’t mean your body is absorbing what it needs. Here are a few things that could be blocking your sun:
☂️ Sunscreen (yes, it matters)
Wearing SPF is great for skin protection, but it blocks UVB rays, which are essential for your skin to produce vitamin D. We’re not saying don’t use sunscreen but never letting your skin naturally see the sun is harmful.
🍳 Diet and absorption
Even with good nutrition, factors like low-fat diets, gut health, and low magnesium can affect how well you absorb and use vitamin D.
⏰ Time of Day
UVB rays are strongest between 10am and 2pm - outside of this window, you might not be getting the right type of light.
🏙️ Urban Living
Pollution and tall buildings can actually reduce UVB exposure.
🧬 Skin tone
The more melanin your skin contains (you darker skin tones!), the longer you need in the sun to produce vitamin D naturally.
What you can do to make sure you're taking advantage of the vitamin D available this summer:
1. Get tested
Ask your doctor for a 25(OH)D blood test to check your baseline levels. It’s the only way to know where you stand.
2. Get strategic sun exposure
Aim for 10–20 minutes of midday sun on bare skin (arms and legs) a few times a week - without sunscreen for that short window. Then protect your skin as needed.
3. Add D-rich foods
Include foods like fatty fish (salmon, sardines), egg yolks, and fortified options like plant milks and mushrooms grown under UV light.
4. Support absorption
Make sure to also get sufficient healthy fats and magnesium-rich foods (like leafy greens, nuts, and seeds). If needed, supplement - we recommend reading further about appropriate supplementation via Healthline.
5. Move and rest well
Exercise, sleep, and stress regulation all affect how well your body manages inflammation and absorbs nutrients. (As we keep mentioning, it's all about balance!)
So what about Vitamin D Supplements?
Whilst a balanced diet is always recommended first, supplements can always help to get us to an optimal level if we aren't already. Just make sure to consider these tips:
Form matters
- Vitamin D3 (cholecalciferol) is the most effective and absorbable form - better than D2.
- Vitamin D3 with K2 added is also better for absorption (Learnt at a Sagar Kumar Workshop here at ATTIKA!)
- Liposomal vitamin D or vitamin D in oil capsules (not tablets) are better absorbed because vitamin D is fat-soluble.
Take it with fats
If you take D3 with a meal containing fat (like olive oil, nuts, eggs, or avocado), your absorption goes up significantly.
Check for gut or liver issues
If you have gut problems (like IBS, Crohn’s, or low stomach acid) or issues with liver/kidney function, your ability to convert and utilise vitamin D may be reduced. Even supplements may not get you all the way there. In those cases, discuss with your doctor first.
Consistency matters
Vitamin D is fat-soluble and builds up gradually. One-off high doses don’t help much unless you're consistent daily or weekly, depending on the dose.
Your next steps?
Get tested. Get advice from your doctor. Be aware of daily sun and nutrition needs and supplement where appropriate.
