Psst... your kid might be sunshine-deficient—even in summer. 😲

If focus is slipping, moods are swinging, or your house feels more like a zoo than a zen den… the missing piece might be Vitamin D.

This week, we’re diving into the shockingly common deficiency that’s stealing calm and focus from our kids - and how to fix it fast (without a side of liver and caviar 🤢).

Why Your Child with ADHD Might Still Be Missing This Sunshine Vitamin (Even in Summer)

It’s almost summer. ☀️  Your child is outside playing in the sunshine. They're happy, active, and not on a screen (for once!). Everything seems perfect, right?

But…what if I told you they still might be low on Vitamin D? 😳

Yep. Even in summer. Even with sun. Even with all the things done “right.”

Wait, what’s going on?!

Let’s break it down:

What Is Vitamin D?

Vitamin D is a fat-soluble vitamin. That means it dissolves in fat, not water, and your body stores it in fat tissue.

You make it through sunlight ☀️ and get a little from food (but not much). It helps your body absorb calcium and phosphorus (hello, strong bones ), boosts the immune system, helps cells grow, and reduces inflammation.

And here’s where it gets really interesting: Vitamin D helps your brain, too. It supports mood, memory, focus, and yes, it may even ease inattention, hyperactivity, and impulsiveness.

🔬 What the Science Says:

✅ A 2018 study in Advances in Nutrition showed that kids with ADHD are more likely to be deficient in Vitamin D.

✅ A 2022 study in Nutrients showed that Vitamin D plays a huge role in the central nervous system, which helps your child stay calm and focused.

✅ Low levels of D are linked to symptoms like anxiety, forgetfulness, and mood swings.

✅ Vitamin D helps make dopamine, the "feel-good, focus" brain chemical.

And get this—even in summer, many kids still don’t make enough D. 😳 Why?

Why Are Kids Still Deficient in Summer?

🎮 Too Much Screen Time: 

Today’s kids are logging more indoor hours than ever. 

Minecraft > backyard tag. 

TikTok > trampoline. 

The problem? No sun = no Vitamin D.

🧴 Sunscreen Struggles: 

Even the best mineral-based, reef-safe, mom-approved sunscreen (like this zinc oxide one we love) blocks the UVB rays your child needs to make Vitamin D.

🧬 Genetic Gaps: 

Some kids (and yes, even parents like me 🙋‍♀️) just don’t absorb or use Vitamin D the way others do. Their bodies need extra help, and sun alone just won’t cut it.

Here’s what most people don’t know:

There are three key steps your body has to go through to actually use Vitamin D properly. If any one of these steps isn’t working right, your child can end up deficient, even if they’re playing outside all day or taking supplements.

Let’s break it down real quick:

Step One: Activation

Your body has to convert Vitamin D from the sun or food into a usable form.

👉 A gene called CYP2R1 handles this step.

If that gene isn’t pulling its weight, your child may not activate enough Vitamin D.

Step Two: Transport

Once activated, Vitamin D has to travel through the body to do its job.

👉 That’s where the GC gene comes in. 

It controls a protein that carries Vitamin D in the blood. If this system’s sluggish, the D doesn’t get where it needs to go. (Pro tip: In this case, splitting the dose throughout the day may help.)

Step Three: Receptor Binding

Finally, Vitamin D needs to attach to special receptors to work its magic.

👉 That’s the job of the VDR gene.

If there’s a hiccup here, even normal levels might not be enough for the brain and body to fully benefit.

I wish someone had told me all of this years ago, because I mistakenly assumed that I had enough Vitamin D. 

I was supplementing in the fall, winter, and spring, but stopped in summer thinking I didn’t need it. I was outdoorsy! I was eating well!

But when I had genetic testing done, I was shocked to learn I was severely deficient.

Turns out I have mutations in all three genes—CYP2R1, GC, and VDR—which meant my body couldn’t activate, move, or use Vitamin D efficiently. It was like trying to water my garden with a kinked hose. ☹️

👉 So yeah… genetics matter. And they might be the invisible roadblock keeping your child from thriving.

Bonus Tip:

If you live north of Texas, the angle of the sun from fall to spring isn’t strong enough for your skin to make Vitamin D, even if you’re outside every day. That’s why even outdoorsy kids (and grown-ups!) can still be deficient.

Why Food Alone Doesn’t Cut It: 

There aren’t many foods with high levels of Vitamin D. Here are some that have it:

• Sardines 🐟

• Cod liver oil (no thanks, right?) 😝

• Beef liver 🐄

• Egg yolks 🍳

• Mushrooms 🍄

• Caviar (your kid’s fave, I’m sure 😂)

Let’s be real. Your child’s not jumping for joy at the thought of mushroom-caviar liver stew for dinner. So even with a good diet, they may still need help.

Why I Recommend Supplementing

You could try to guess if your kid’s getting enough sun, food, and nutrients.

Or…

You could make it easy on yourself with a high-quality Vitamin D supplement (like Shine Essentials—my go-to for families I work with).

If your child’s body isn’t getting or using enough D, that’s when supplements can be a game changer.

But here’s the catch. Not all supplements are created equal.

⚠️ The Big Supplement Mistake (Most Parents Don’t Know)

Vitamin D isn’t just about bones and brains. It also stimulates bone-building cells. But without enough Vitamin K2, those cells can’t become strong bones.

When kids take D without K2, it can cause problems—like K2 depletion, which can mess with their heart and other systems.

That’s why I ONLY recommend Vitamin D paired with K2.

My Go-To: Shine Essentials

This one’s my fave. It’s:

✅ Formulated with D3 and K2

✅ Clean and easy to take

✅ Designed with growing kids in mind

✅ Backed by science

And right now, because I want your little sunshine to shine bright, you can get it for 20% off using code SHINE20 at checkout (from NOW through May 31, 2025). 🎉

Your Step-by-Step Summer Plan for Smart Vitamin D: 

1. Start with Food 

Focus on real food first. Even if it’s small changes, like adding more eggs or mushrooms to their plate.

2. Smart Sun Time 

Let your child get 10–20 minutes of early morning or late afternoon sun without sunscreen. Just enough for the skin to say “thanks!”

3. Choose a Safe Sunscreen (like this one from Badger!) 

Use non-toxic mineral sunscreens like those with zinc oxide. Protect skin, not block all the D.

4. Choose the Right Supplement 

Look for D3 + K2, and consider adding Omega-3s (this is my favorite one!), which work super well with Vitamin D to support mood and attention.

5. Talk to Your Doctor 

Ask about a Vitamin D test. It’s a simple blood test, and you’ll get exact numbers to work with.

The Big Takeway: 

Even in the brightest season of the year, our kids might be missing the sunshine inside.

If your child with ADHD is cranky, foggy, or just off their game… their Vitamin D tank might be on empty.

Let’s fill it back up. Because sunlight is the best medicine you don’t need a prescription for. 🌞

The Sunshine Reset: A 15-Minute Morning Routine

Light movement + morning rays = Vitamin D and emotional regulation. Win-win!

Here’s your 15-minute Sunshine Reset:

5 mins of barefoot walking or stretching in the backyard

5 deep breaths in sync with the rising sun 

5 mins of trampoline jumping, bike riding, or sidewalk chalk fun

Why it works: 

Early sun exposure kickstarts natural Vitamin D production and sets the brain’s circadian rhythm for better mood and sleep later.

Pro tip: No sunscreen during this time—just 10–15 mins is all it takes.

Your Essential Guide: Vitamin D & ADHD Made Simple

Feeling lost in the sea of supplement advice? We’ve got you.

This week’s must-have resource is the Vitamin D for ADHD Cheat Sheet—your one-stop guide to understanding the “Sunshine Vitamin.” 

Inside you’ll get:

✅ What Vitamin D actually does (in plain English)

✅ Natural ways to boost vitamin D

✅ Signs of deficiency to watch for

✅ The smart way to supplement (D3 + K2 matters!)

✅ My trusted product pick 

Download it below. 

Last week, we talked about how inflammation affects more than just the body—it impacts behavior, emotional regulation, and yep… friendships.

Well, meet Tara, one of our Warrior Mamas, who shared this heart-melter:

“My 9-year-old son, Jake, has always struggled with playdates. He’d get overstimulated, blurt things out, and sometimes melt down over small stuff. He hadn’t been invited back to a friend’s house in months.

After reading last week’s newsletter, we doubled down on reducing inflammation in his body and practicing some social stories. 

It might totally be a fluke, but today, he had a friend over and it went GREAT! No yelling. No crying. No awkward phone call afterward.”

❤️ I could not love this more! 

Have your own success story to share?

Reply and tell us about it! You might be featured in next week’s edition! 

Here’s another newsletter we thought you might enjoy! Check it out below!

Anjum I, Jaffery SS, Fayyaz M, Samoo Z, Anjum S. “The Role of Vitamin D in Brain Health: A Mini Literature Review.” Cureus. 2018 Jul 10;10(7):e2960. doi: 10.7759/cureus.2960. PMID: 30214848; PMCID: PMC6132681.

Cui X, Eyles DW. Vitamin D and the Central Nervous System: Causative and Preventative Mechanisms in Brain Disorders. Nutrients. 2022 Oct 17;14(20):4353. doi: 10.3390/nu14204353. PMID: 36297037; PMCID: PMC9610817.

Greenblatt, James M. “Mental Health in the Sun: The Role of Vitamin D Deficiency in Mental Illness.” psychiatrictimes.com. 2024 Oct 16. https://www.psychiatrictimes.com/view/mental-health-in-the-sun-the-role-of-vitamin-d-deficiency-in-mental-illness  Accessed 2024 Jan 28. 

Hemamy M, Pahlavani N, Amanollahi A, Islam SMS, McVicar J, Askari G, Malekahmadi M. “The effect of vitamin D and magnesium supplementation on the mental health status of attention-deficit hyperactive children: a randomized controlled trial.” BMC Pediatr. 2021 Apr 17;21(1):178. doi: 10.1186/s12887-021-02631-1. Erratum in: BMC Pediatr. 2021 May 12;21(1):230. doi: 10.1186/s12887-021-02683-3. PMID: 33865361; PMCID: PMC8052751.

Khoshbakht Y, Bidaki R, Salehi-Abargouei A. “Vitamin D Status and Attention Deficit Hyperactivity Disorder: A Systematic Review and Meta-Analysis of Observational Studies.” Adv Nutr. 2018 Jan 1;9(1):9-20. doi: 10.1093/advances/nmx002. PMID: 29438455; PMCID: PMC6333940.

Sharif MR, Madani M, Tabatabaei F, Tabatabaee Z. “The Relationship between Serum Vitamin D Level and Attention Deficit Hyperactivity Disorder.” Iran J Child Neurol. 2015 Fall;9(4):48-53. PMID: 26664441; PMCID: PMC4670977.