Vitamin D: facts and benefits

What is Vitamin D?

  • Fat-soluble vitamin (but really a hormone)
  • Synthesized when sun rays hit our skin
  • Naturally present in very few foods (some fish, egg yolks, beef liver, mushrooms)
  • Converted by our liver and kidneys into a hormone

What does it Do?

It is required for:

  • Adequate calcium absorption
  • Optimal bone health
  • Regulating the immune system
  • Reducing inflammation


Too little vitamin D can make you more prone to infection, illness, cardiovascular disease, and mood disorders like depression.

It’s important to get your vitamin D level routinely checked and supplement accordingly with the direction of your health care provider.️ Optimal Vitamin D status can be achieved by:

  • Spending time in the sun
  • Consuming vitamin D-fortified foods
  • Taking a supplement (D3 typically animal sourced but can be vegan, D2 plant sourced)

Personal Story:

I had my vitamin D level checked in May 2019 and it was 26 ng/mL, which is low (reference range: 30.0-100 ng/mL). I was reading that about 40% of the US population is vitamin D deficient. I’m currently supplementing (10,000 IU/day) with the direction of my health care provider and will get it re-checked in a few months.

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