Most of us know that vitamin D builds strong, healthy bones and teeth, and some of us know that it has other health benefits, from protecting against serious diseases to supporting our immune system. But does vitamin D give you energy too?

To an extent, vitamin D does play a role in reducing fatigue and boosting energy levels. This is because it aids the function of the mitochondria within the body’s cells, which is responsible for creating energy.

Here, we’ve taken a deeper dive into the research around vitamin D and energy, and spoken to the experts to explain how it all works.

What is vitamin D?

Vitamin D (sometimes referred to as calciferol) is a vitamin that we obtain from exposure to sunlight, certain foods and supplements. It enables the body to absorb calcium and phosphorus from food passing through the gut, which helps to grow strong, healthy bones and teeth. If we don’t get enough vitamin D, our bones can become brittle, weak and misshapen.

There are several other health benefits of vitamin D:

It supports a strong and healthy immune system by fighting off bacteria and viruses It regulates heart function and reduces blood pressure It may reduce the risk of certain diseases, such as cancer, type 2 diabetes and multiple sclerosisThere is also evidence that low vitamin D levels may contribute to low mood, according to a review in the Depression and Anxiety journal. However, we need more research to establish the exact link.

Does vitamin D affect your energy levels?

The evidence suggests that it does. According to the Cleveland Clinic, some of the top symptoms of vitamin D deficiency in adults are fatigue, muscle weakness and low mood, all of which can make us feel down and exhausted.

A double-blind trial in the Medicine journal compared the results of two groups who experienced fatigue and vitamin D deficiency. One group was given vitamin D supplements, while the other was given a placebo. Researchers found that the group given vitamin D experienced significant improvements in energy levels in just four weeks.

Dietitian Rahaf Al Bochi, a spokesperson for the Academy of Nutrition and Dietetics, also tells Live Science vitamin D deficiency is associated with low energy levels. “Vitamin D has been shown in research to aid the function of the mitochondria within the body’s cells, which is responsible for creating energy,” she says.