Vitamin D FAQ

Are you getting enough of the sunshine vitamin?

Statistically speaking, odds are that you aren’t. 1 billion people globally are clinically deficient in vitamin D. Current data suggest that optimal levels are 20 nannograms/milliliter to 50 ng/ml, while levels less than 12 ng/ml are considered deficient.¹

What is Vitamin D?

A fat-soluble vitamin that is important for mental health, immunity, hormonal health, mood, body composition, bone health, gut health and more. It also plays a factor in the intestinal absorption of other vitamins and minerals such as calcium, phosphorus and magnesium. All of these are important for bone health.²

Why are so Many People Deficient?

In the past couple of decades, our lifestyles have drastically changed. We went from working on farms to working in offices with artificial light. Children went from spending their entire days outside to being glued to tablets, computers and televisions. People are traveling in their cars more than walking (it can’t be absorbed through a window). People spend hours exercising inside gyms with artificial light rather than outdoor workouts. We’ve essentially become hermits.

What is the Best Form?

Oil-based is best and take with a fatty meal. It’s important to combine it with vitamin K2 (MK7) because of how they work together to regulate calcium.⁣ D3 is the best form (over the vegan D2). Recent studies demonstrate that it’s best to take vitamin D in the morning as ingesting it later in the day can affect melatonin production, therefore disrupting your sleep.

My go-to brands are:⁣

• NOW Foods⁣
• Life Extension⁣
• Sports Research⁣

How Much Should I Take?

The US Institute of Medicine recommends 400-800IU (or 10-20mcg) per day, but recommendations are continuously adjusted upward as some recommend 2000 IU/day or 60IU/kg. It is best to get your levels tested to see what dose you should be taking. The upper limit is 4000IU per day, but taking vitamin D is generally very safe with little to no risks.³ Check out the free Vitamin D Guide for additional information on dosages.

How Much Sun Exposure is Needed?

Recent recommendations say that 15 minutes of sun exposure (or until the skin turns slightly pink) between 10 am and 3 pm can produce roughly 3000IU. When produced from the sun, it can last twice as long in the blood compared to consumed through diet.

How Much is Too Much?

Though incidences of toxicity are rare, getting too much can be harmful. It could lead to:

• Nausea
• Vomiting
• Muscle Weakness
• Confusion
• Loss of Appetite
• Dehydration
• Kidney Stones

Extremely high levels can cause:

• Kidney Failure
• Irregular Heartbeat
• Death

This is typically only seen in individuals who have accidentally or intentionally taken extremely high doses for long periods.⁴

Which Foods Contain Vitamin D?

• Fish such as Salmon, Tuna, Swordfish and Sardines
• Egg yolk
• Fortified Milk and Orange Juice
• Mushrooms

Although these foods contain it, the best way to get enough is a combination of foods, supplementation and sunlight.³

Conclusion

Vitamin D plays a crucial role in the body’s overall health and well-being. It is essential for the absorption and metabolism of calcium and phosphorus, which are vital for maintaining healthy bones and teeth. It also supports the immune system, brain health and nervous system and aids in regulating inflammation, which can protect against a variety of diseases. The body naturally produces it when exposed to sunlight, highlighting the importance of adequate sun exposure for optimal health. Additionally, a deficiency can lead to a range of health issues, including bone disorders and weakened immune function, underscoring its significance in the diet and through sun exposure.

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Sources

1. https://www.webmd.com/diet/guide/vitamin-d-deficiency
2. https://www.hsph.harvard.edu/nutritionsource/vitamin-d/
3. https://www.healthline.com/nutrition/how-much-vitamin-d-to-take#How-much-vitamin-D-should-you-take?
4. https://www.healthline.com/nutrition/how-much-vitamin-d-to-take#How-much-is-too-much?