As the days stretch longer, many of us feel the drag of spring fatigue: our bodies are still waking up from the dark, sun-deprived winter months. Fitness coach Antonia Hartmann shared with German Elle how proper vitamin intake—especially vitamin D—plays a starring role in regaining that spring energy.
Hartmann points out that spring isn’t just nature’s time to bloom; it’s a perfect moment for us to refresh, set new goals, and become stronger and fitter versions of ourselves.
Why Is Vitamin D So Important in Spring?
Vitamin D is a special nutrient—more of a hormone precursor than a classic vitamin. It helps regulate calcium and phosphate, supports healthy bones and muscles, and keeps your teeth strong.
The catch? Our bodies produce most of our vitamin D from UVB rays in sunlight. But in many places—including Hungary—the sun’s rays aren’t strong enough in fall and winter to make enough vitamin D. Hartmann stresses that as spring approaches, our vitamin D stores are often empty, so supplementation is needed to get our energy back.
Who’s Most at Risk?
Vitamin D deficiency mainly affects those who:
- Spend little time outdoors or always cover their skin,
- live in countries with short winter days and weak sunlight,
- have diets low in vitamin D-rich foods like fatty fish, eggs, or fortified products.
Long-term effects can include fatigue, muscle weakness, and bone issues, so topping up your stores at spring’s start is especially important.
How to Supplement Vitamin D
If you can’t get enough vitamin D naturally, Hartmann recommends D3 supplements as the most effective option. Typical choices include:
- D3 vitamin tablets or drops—simple and effective,
- combined D3 + K2 supplements that help calcium absorb optimally into bones (not always necessary).
Recommended daily amounts:
- During cold months, 10 µg (400 IU) daily is enough for many adults,
- when sunlight is scarce, international guidelines suggest up to 15 µg daily.
Hartmann advises listening to your body and consulting a doctor or dietitian if you’re unsure about the right dose.
How to Support Vitamin D Absorption
- Get outside and move—even short sunny moments count.
- Eat healthy fats—vitamin D is fat-soluble, so good fats like olive oil, avocado, and nuts help absorption.
- Enjoy vitamin D-rich foods like salmon, mackerel, eggs, mushrooms, and fortified dairy.
- Regular testing—blood tests can pinpoint your vitamin D level for personalized supplementation.
Don’t forget about sun protection! While sunlight helps vitamin D production, protecting your skin with a quality sunscreen every day is a must.
Hartmann’s Extra Tips for a Spring Energy Boost
The fitness coach highlights that alongside vitamin D, movement and a nourishing diet are essential:
- Regular light cardio: walking, jogging, or cycling outdoors,
- Strength training: supports muscle recovery and bone strength,
- Seasonal fresh veggies and fruits: packed with vitamins and antioxidants to support your immune system,
- Good sleep: resetting your body clock is just as important as vitamin D levels.
Hartmann encourages us to tune into our bodies, discover what truly energizes us, and do something good every day for ourselves and those around us. Even small changes—like a sunny morning walk or trying a fresh new recipe—can make a big difference for your mind and body over time.
When will you kick off your spring with some sunshine and movement?
