The Crucial “Vitamin” for Optimal Health… But Is It Really a Vitamin? 

Interesting, right? There is so much more emphasis on supplementing Vitamin D in recent news and for good reason! We will break down the basic information so that you can understand more about the importance of Vitamin D and why you may be a candidate for it. 

The Basics 

Vitamin D behaves like a hormone AND a vitamin. Your body makes Vitamin D from sun exposure and also absorbs it from eating certain foods. But is that enough? Globally, researchers are seeing a Vitamin D deficiency in the human population. 

• It is instrumental in combating chronic, complex diseases like: 

• Cancer 

• IBS/Crohn’s 

• Depression/Anxiety disorders 

• Multiple Sclerosis 

• Heart Attacks and Stroke 

• Diabetes 

• Hypertension (high blood pressure) 

• Miscarriages/poor pregnancy outcomes 

Foods that contain Vitamin D: Fatty Fish (salmon, tuna, mackerel), eggs (specifically the yolks), mushrooms, yogurt, cheese, red meat, and several fortified foods. 

How Much Should You Take? 

The adequate dose of Vitamin D is controversial. We have done our best to make sense of the noise for you. 

Standard of Care 

Vitamin D blood level should be between 20-100 ng/ml. 

Dose recommendation for a blood level greater than 20 ng/ml = 600-800 IUs per day. This is the recommended intake to avoid deficiency. 

If your blood level is below 20 ng/ml, it’s best to consult with your doctor as multiple factors are involved and you need personalized dosing. 

Why the Conflicting Opinions? 

Factors like where you live in relation to the equator, your diet, the amount of melanin in your skin, the time of day of sun exposure, cloud cover, sunscreen use, time of year, amount of clothing, environmental pollution, liver and kidney health, certain medications, and genetics all affect how much Vitamin D your body can make. 

The recent message from the World Health Organization is that globally, Vitamin D deficiency is rising. This raises important questions about UVB light strength or other environmental factors influencing Vitamin D synthesis. 

In a perfect world, sun exposure would be our primary source of Vitamin D. Our bodies regulate natural production well, but determining ideal sun exposure for each person is nearly impossible. 

The standard recommendation for sun exposure is 5–30 minutes per day, but due to the many variables above, actual needs vary. 

Our Take 

The best way to know what to do? Ask your doctor to check your blood level and use it as a benchmark. Track your symptoms. Low Vitamin D can contribute to symptoms such as anxiety, fatigue, frequent illness, arthritis, muscle pain, and even hair loss. 

Standard of care recommends Vitamin D supplementation even if your blood level is within the “normal” range, and that says a lot. 

Pro Tip: Many patients feel the most benefit with Vitamin D blood levels between 70–80 ng/ml. 

Bonus Tip: Vitamin D3 is superior to D2 for absorption. If possible, choose a supplement that includes Vitamin K2, which helps guide calcium to the right places in the body. (If you take blood thinners, consult your doctor first.) 

Always consult with your doctor before starting anything new. Hopefully you feel more equipped with questions to ask about Vitamin D at your next visit!