1. Health Benefits

Vitamin D plays a crucial role in:

  • Bone Health
  • Immune Function
  • Cardiovascular Health
  • Overall sense of well-being
2. Supplementation

Ideally, check existing vitamin D levels first.

  • If unknown, take 5000 IU/day.
  • It is best to take vitamin D3 with K2 100 mcg/day, or 800 mcg/week.
  • Include magnesium (250-500 mg/day) when doses of vitamin D > 8000 IU/day are
3. Sunshine and Foods

Natural sunlight is a significant contributor, but factors such as geographic location, skin color, and sunscreen use can impact synthesis.

Foods that contain Vitamin D:

  • Salmon
  • Sardines
  • Tuna
  • Cod
  • Liver oil
  • Beef
  • Liver
  • Egg yolks
  • Shrimp
  • Mushrooms
  • Milk & Yogurt
4. Adequate Levels:

It is essential to test blood (serum) levels to determine deficiency or sufficiency accurately.

  • Vitamin D 25-Hydroxy is the most accurate measure of an individual’s vitamin D status
  • The optimal range for Vitamin D 25-Hydroxy is typically considered to be above 50 ng/mL
5. Risk Factors 

Certain groups are at higher risk of vitamin D deficiency:

  • Older adults
  • People who have limited access to sun exposure
  • Darker skinned individuals
  • Those with medical conditions that decrease fat absorption