Quarantine Tip: Don’t Forget Your Vitamin D

Thanks to the coronavirus, many of us are now quarantined and working from home.

While this may seem like the best thing to do to decrease the spread of the virus, problems still lurk:

1. Indoor air could be up to 10x more polluted than outdoor air;

2. Staying indoors could increase our risk for a vitamin D deficiency.


In other words, yes, we may be quarantined, but we MUST get outside a little bit, every day to get some sun.

man wearing gray t shirt and black denim jeans walking towards gray concrete pathway
Photo by Peter Fazekas on Pexels.com

The Reality

An estimated one billion people worldwide are deficient in this important nutrient.  A few studies indicate a deficiency in vitamin D may be linked to the following:

·         Multiple Sclerosis

·         Type 1 Diabetes

·         Common cold

·         The flu

·         Heart disease

·         Bone fractures (in older adults)

·         Head sweating

·         Gluten sensitivity

·         Inflammatory bowel disease

·         Crohn’s Disease

·         Achy bones

As you look at this list, ask yourself:

1. How many people think of a vitamin D deficiency as the potential cause of these health issues?

2. How many people are taking meds for something that could possibly be the result of not getting enough sun?

Going Outside

The majority of us spend more time indoors than outdoors, and as a result, we increase our risk of being deficient in this important nutrient. We also don’t get enough fresh air. By venturing outdoors, we help our bodies 2 ways.

(There are many ways to increase air quality in your home. Here is some info about potential home allergens.)

Please note: sitting by an open window will get you fresh air, but most windows provide UV protection, which means sitting by that window may not give your body the Vitamin D it desperately needs. The same goes for most car windshields.

In other words, you still must go outside. Just 15 minutes per day is all that the average person needs to get a healthy dose of vitamin D.

Take a brief, 15 minute walk outdoors daily. Walking is an underrated exercise that is great for the cardiovascular system. The movement also helps burn calories and  improve blood circulation after sitting for long periods of time.

Top Foods For Vitamin D

In addition to the sun, the following foods are rich in vitamin D:

  • Cheese
  • Egg yolk
  • Cod liver oil
  • Beef liver
  • Mushrooms
  • Fatty fish
  • Food fortified with vitamin D: cereals, orange juice
  • Soymilk
  • Dairy products

There are many spices that have vitamin D as well, such as cloves, cinnamon, ginger, nutmeg and mustard seeds. For a comprehensive list, click HERE.


A vitamin D deficiency could lead to a variety of health problems. While trying to avoid the coronavirus, be wary of other issues that could arise. Make an effort to get outside for 15 minutes a day. Your body will thank you.

Get more tips in my book The Diet of Success: Healthy Eating Tips for Hard Working Professionals. Available in Kindle, paperback and audible formats.

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