More than Just a Workout

Why Vitamin D is Important

What is Vitamin D?

Vitamin D is a fat-soluble vitamin that is essential for good health. It exists in several forms, but the two primary forms important for human health are vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol).

  • The skin produces vitamin D3 in response to sunlight exposure and in animal-based foods such as fatty fish, egg yolks, liver, and supplements.
  • Vitamin D2 is primarily found in plant sources, such as mushrooms, yeast, & fortified foods. 

Why is Vitamin D important?

  1. Calcium metabolism: Vitamin D is essential for absorbing and utilizing calcium and phosphorus, important minerals for bone & teeth health.  
  2. Immune function: Vitamin D regulates the immune system and enhances the ability of immune cells to fight off infections and diseases.
  3. Mental health: Some evidence suggests that low vitamin D levels may be associated with an increased risk of depression and other mental health conditions.
  4. Heart health: Some studies have found that low vitamin D levels may be associated with an increased risk of cardiovascular disease, including high blood pressure and heart attacks.
  5. Pregnancy and lactation: Adequate vitamin D is essential during pregnancy and lactation for the healthy development of the fetus and the production of breast milk.

How Much Vitamin D do I need?

The optimal vitamin D level in the blood is an ongoing debate among experts.

Source One: is a significant resource, and they recommend maintaining between 40 to 60 ng/ml – see Disease Prevention Infographic Below

Source Two: The Institute of Medicine (IOM) recommends a minimum serum 25(OH)D level of 20 ng/mL (50 nmol/L) for bone health, while some experts suggest a higher level of at least 30 ng/mL (75 nmol/L) for overall health.

Source Three: Dr. Rhonda Patrick,

Dr. Patrick is a meta-researcher. She takes multiple studies and simplifies them into actionable steps. For a deep dive, read more here – Vitamin D Overview also her infographic is below

How much Vitamin D do I currently have?

It can only be determined through a blood test, which can be a doctor’s order or online through places like

How much Vitamin D must I take to reach my desired threshold?

Here is a precise Vitamin D Calculator and below a rule of thumb infographic

Can I trust my vitamin is what it says it is?

Vitamin D supplements – USP Verified Brands

  • NatureMade 
  • MembersMark (Sam’s Club)
  • Kirkland (Costco)
  • Natrol Tested Brands

  • Swanson
  • Vitacost
  • Doctor’s Best
  • Nordic Naturals
  • Carlson
  • Healthy Origins
  • Garden of Life
  • Kirkland (Costco)
  • Nature Made
  • Thorne
  • Pure Encapsulations
  • Natrol

The Low Down On Low Vitamin D Levels –