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.

• Disease Prevention With Vitamin D Levels – GrassRootsHealth.org

How Much Vitamin D do I need?

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

Source One: GrassRootsHealth.org 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, FoundmyFitness.com

Dr. Patrick is a meta-researcher. She takes multiple studies and simplifies them into actionable steps. For a deep dive, read more here – FoundMyFitness.com 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 GrassRootsHealth.org

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

• Vitamin D Supplement Amounts to Reach Desired Levels – GrassRootsHealth.org

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

ConsumerLabs.org 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 – FoundMyFitness.com

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