Vitamin D, Summer, and Serotonin…Or Why Touching Grass Is Actually Important

Neurodiversity
Written By Lex Parisi

If you've ever spoken to me, you've likely heard my gratuitous use of "hella." I am, in fact, a born and raised NorCal girl. Like legit. I'm a 90s Sacramento Kings gal because I used to watch them at Arco Arena (I think I just aged myself there). All this to say: when I was growing up I was used to triple-digit dry heat, sun-blazing summers kicking it in the river fishing, swimming, and making crazy outdoor forts. I'd crack eggs on the sidewalk to decide if it was time to go inside and play the SNES.

As I've gotten older, hobbies and health have changed. Was I slowly sinking into the gamer "lack of vitamin D" trope? When I was at Red Bull, our Esports team did a fun exchange with our High Performance team; these are the doctors, scientists, and trainers that get athletes in shape and back on into their sport after an injury, etc and they also study brains (which is really cool!). We were working on how to apply traditional performance athletics to gamers and vice versa—let me tell ya, these Olympic-level trainers really got into Overwatch. Conversely, I got to show off my little springboard diving experience working on the Cliff Diving trampoline. They also did a full blood breakdown on the esports crew—all 5 of us were super low on our vitamin D.

Mind you, we were based in Santa Monica, California…right by the beach.

Was it the self inflicted lack of light? Or was it my brain just not doing what it needed to do because BRAIN?

Now, I'm in the Pacific Northwest. I love The Great Dark, but at the end of that 5 month period, I'm itching for a little sun. In fact, I learned from several medical professionals (as well as several studies), it was more I was itching for vitamin D. It was my brain reminding me: Oh, yeah, I'm a carbon-based organism. I need sunlight to function.

I’ve heard it. You’ve heard it. We’ve all been told “go touch some grass.” But now I’m telling you to do it because it’s summer, y’all (at least, in my hemisphere) and now is as good as time as ever to absorb that Vitamin D to help synthesis some beautiful Serotonin which helps regulate executive function, sensory gating, and social behavior and can contribute to neuroplasticity.

Aka – it helps your brain feel good.

I’m going to share some tips and low-key activities you can do (as well as my favorite sun screens) to get them vitamins flowing and help your brain get your brain a little happier.

Wait, WTF Is Vitamin D/Serotonin and Why Should I Care?

SCIENCE!

Vitamin D isn’t just a “nice to have” thing—it’s a fat-soluble vitamin that exists in a few foods but we mainly get it when UV from the sun hits our skin and we synthesize it. We’re part plant! In general, when we think about Vitamin D, you probably think of it for your bones—it helps in calcium absorption—but it also massive role in regulating mood, immune function, and brain chemistry. And serotonin? That’s one of your brain’s “feel good” chemicals. Often, we talk about dopamine, but this is the other one—mood regulation, sleep, appetite, even memory all tie back to it.

Research has established a clear mechanism: vitamin D activates the transcription of the TPH2 gene, which produces an enzyme crucial for serotonin synthesis in your brain. Without enough vitamin D, this process gets disrupted, potentially affecting your mood regulation, executive function, and social behavior. One landmark study published in The Lancet found that serotonin production in the brain directly correlates with sunlight exposure—on bright sunny days, serotonin levels are measurably higher than on cloudy ones, regardless of temperature.

Here's the kicker: low Vitamin D = lower serotonin. And that's not just vibes.

When sunlight enters your eyes, it stimulates parts of your retina that then signal your brain to produce serotonin. Astudy by researchers at Baker Heart Research Institute measured serotonin levels flowing directly from the brain and found they were lowest during winter months and highest during periods with the most sunlight. The relationship was so direct that researchers could predict serotonin production based on the minutes of sunlight on a given day.

So, yes—when your therapist, your parent, or that one overenthusiastic wellness TikTok says "go outside," they're not wrong. Sunlight literally helps regulate the stuff in your brain that makes you feel okay.

So… Let’s Touch Some Grass!

Getting outside doesn't mean running a marathon or becoming a nature witch overnight (unless you want to). Here are a few serotonin-boosting ideas that work for a variety of energy levels, brains, and budget ranges:

Gardening – I have receipts

This is the one I chose several years ago as my “oh fine. I’ll go outside” based on feedback from my therapist who did the initial pep talk about sunlight, serotonin, and living in…The Great Dark. I have many reasons for starting a garden (my yard was a disaster when I moved here, wanting kiddo to know where food comes from, and prove to myself I, in fact, did not have an entire black thumb). It took honestly about 6-9 months to really see the effects, but eventually, there was a switch that could only be contributed to going outside consistently to get said vitamin D.

Even if it's just a pot of herbs or a wild chaotic planter box. You get dirt under your nails, a hit of dopamine when something grows, and often some snacks or flowers at the end. Or if you’re like me, get your yard certified as a Wildlife Habitat!

Favorite Gardening Resources:

  • The Sill for indoor plants that are hard to kill (though…I do….)

  • True Leaf Market is where I get my own seed varietals and this link gives you a $5 off!

  • Epic Gardening has free guides for beginners and a fun YouTube channel

  • Grow Veg is another great YouTube channel and I love this garden planner

  • Seed Savers Exchange for heirloom and rare seeds if you're feeling fancy

  • Local community gardens often offer plots and mentorship - Search "[your city] community garden" or garden club. Your local library may have a seed library as well!

PS, if you have any questions about chaos planting, companion planting, native planting, gardening, etc, hit me up!

Hiking / Camping – pick your own adventure

Whether it's a local trail or a full glamp-tastic weekend, nature immersion helps reset your nervous system. Even 15 minutes of forest exposure can reduce cortisol levels!

Favorite Resources:

Join a Rec League – don't ghost your city

Many cities have adult leagues for soccer, softball, dodgeball—you name it. Or coach a kids' team if you want structured chaos and instant street cred with your neighborhood baristas.

Favorite Resources:

  • Your city's Parks & Recreation department website usually lists all local leagues

  • VOLO Sports operates recreational leagues in multiple cities

  • Meetup often has casual sports groups that are less competitive

  • Women's Flat Track Derby Association - find your local roller derby because yes, anyone can be fresh meat says Betty Clock Her.

Volunteer Walking Pets – serotonin AND furry friends?!

Shelters often need folks to walk dogs or play with cats. You don't have to commit to adoption, just… be a cool auntie/uncle for some pets who need a walk and a cuddle.

Favorite Pet Resources:

This isn't just good for the animals – it's scientifically proven to help your brain too. According to research published in Frontiers in Psychology, petting an animal increases levels of oxytocin (the bonding hormone) while decreasing cortisol (the stress hormone). Studies from the University of Missouri-Columbia found that even brief petting sessions with dogs significantly increased serotonin production – boom: two hormones, one pet.

DIY Baby – Build mode IRL

Love LEGO? Obsessed with IKEA hacks? Turn your fix-it, build-it brain loose outside—birdhouses, vertical planters, solar lights. It scratches the builder itch with extra sunshine.

Favorite Resources for things I suck at:

Vacation Somewhere New – even if it's local

You don't need to hop on a plane. Take the bus to a town 20 minutes away, explore a different farmer's market, or find a weird roadside attraction near you. Novelty + sun = a brain treat.

Favorite Trip Resources:

In a study by Mind, people who walked outdoors in nature showed dramatically better improvements in self-esteem and depression compared to those walking indoors in a shopping center. The outdoor walkers experienced a 71% reduction in depression symptoms versus just 45% for indoor walkers. Your brain literally functions differently when you're outside.

But How Much Sun Do I Actually Need?

The science shows we don't need to bake ourselves for hours to get the benefits. Research suggests that just 10-30 minutes of midday sun exposure several times a week is generally sufficient for most people to produce adequate vitamin D (keyword: “adequate”). This varies based on your skin tone (darker skin needs more time to produce the same amount of vitamin D), geographic location, and season.

For most people in the US between 30 and 40 degrees north, the recommendation is between 4 and 15 minutes of midday sun from February through November. If you're further north, like in the Pacific Northwest where I am, you might need a little more during our gray months.

Don't worry—you don't need to strip down to your swimsuit in February (though props if you do). Even just exposing your face, arms, and hands for that short period can make a difference. And if the weather truly won't cooperate, this is where supplements can help fill the gap until summer returns.

Let's Talk Sunscreen – Because Balance Matters

I know what you're thinking: "Wait, I thought I was supposed to wear sunscreen every day?" You're right—excessive UV exposure isn't good for us either. The key word is balance.

For those quick 10-15 minute vitamin D sessions, you can skip sunscreen if your skin tolerates it or if, like me, you live in a place with limited sunlight it was recommended to do my 10 minutes of vitamin D absorption and THEN put my sunscreen on so absolutely slather on that SPF! My personal favorites that don't feel gross or leave a white cast:

  • Supergoop! Unseen Sunscreen (completely invisible, works as a primer)

  • Unicorn Snot SPF 30 (because who doesn't want glitter protection?)

  • Versed - Daily Mineral Sunscreen (shout out to the one I personally use daily)

  • Black Girl Sunscreen (moisturizing, no white cast on any skin tone)

  • La Roche-Posay Anthelios Melt-In Milk (if you have sensitive skin)

Remember, you want to get your vitamin D without getting a sunburn. It's all about that sweet spot.

Go Get Some Sun

Science backs up what we've intuitively known for generations – humans aren't designed to be indoor creatures 24/7. Studies show we need as little as 10-15 minutes of direct sunlight a few times a week to maintain healthy vitamin D levels. That's totally doable, even for the most dedicated gamers among us. Your serotonin pathways are literally counting on it.

You can put your gaming rig outside. I believe in you.

Whether you're grinding in Baldur's Gate, tending your Animal Crossing island, or working remotely with 14 tabs open, you can take it outside (I will neither confirm nor deny if I’m in a hammock right now). Or at least take a break and touch some grass, get some sun, and breathe. Your brain will thank you. 

Remember: you're not just a brain in a jar. You're a full human who deserves joy, light, and weird little adventures this summer.

Curious About More? Check These Out:

If you're as nerdy about this stuff as I am, here are the studies and resources I found while researching this topic:

Lex Parisi

I’m Lex, founder of Paper Crane Advisors. I help women and neurodivergent folks—especially in games and tech—build careers (and lives) that actually feel good to live. Through coaching, skill-building, and real talk, I’m here to help you take back control and move forward with confidence.

I’ve spent nearly 20 years leading marketing for global brands like Red Bull, Amazon, IGN, VIZ Media, and PlayStation. Now, I’m putting that experience to work for you—whether you’re shifting careers, looking for a better fit, or just trying to survive corporate chaos. From resumes and LinkedIn makeovers to career coaching and neurodivergent support, I’ve got your back. Let’s go!

https://www.papercraneadvisors.com/
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