Vitamin D

🧠 What Does Vitamin D Do?

🦴 1. Supports Bone Health

  • Helps absorb calcium and phosphorus from food

  • Prevents rickets (in children) and osteomalacia/osteoporosis (in adults)

🛡️ 2. Boosts Immune System

  • Helps regulate immune cell activity

  • May reduce risk or severity of infections and autoimmune conditions

🧠 3. Supports Brain & Mood

  • Linked to lower risk of depression

  • May play a role in cognitive function and protecting against neurodegenerative conditions

💪 4. Supports Muscle Function

  • Low levels can lead to weakness and fatigue

  • May help with recovery and strength maintenance

🫀 5. May Support Heart Health

  • Some research links low vitamin D to higher risk of hypertension and cardiovascular issues

⚠️ Signs of Vitamin D Deficiency

  • Fatigue and low energy

  • Muscle aches or weakness

  • Bone or joint pain

  • Frequent infections

  • Mood issues (especially winter blues)

  • Slow wound healing

  • Hair loss

Many people are deficient—especially those who:

  • Live in northern climates or get little sunlight

  • Have darker skin (which reduces natural vitamin D production)

  • Are older or overweight

  • Spend most time indoors or use sunscreen consistently

🌞 Where Do We Get Vitamin D?

✅ 1. Sunlight (best source)

  • When UVB rays hit your skin, your body makes D3

  • 15–30 mins of midday sun exposure on face/arms/legs (without sunscreen) a few times a week can help

  • Factors that affect this: skin tone, latitude, season, time of day, age

✅ 2. Food Sources (limited)

  • Fatty fish – salmon, sardines, mackerel, tuna

  • Cod liver oil

  • Egg yolks

  • Liver

  • Fortified foods – milk, plant milks, cereals, orange juice (check label)

✅ 3. Supplements

  • D3 (cholecalciferol) is preferred over D2

  • Often paired with vitamin K2 to help direct calcium into bones (not arteries)

  • Dosage depends on your blood levels, but common maintenance range is 1000–4000 IU/day

💡 A blood test (25(OH)D) is the only way to know your vitamin D level accurately.

💊 Who Might Need a Supplement?

  • People in low-sunlight regions

  • Elderly individuals

  • People with darker skin tones

  • Vegans (since few plant sources exist)

  • People with malabsorption issues (e.g., celiac, IBD)

  • Those who cover skin for religious/cultural reasons

🛑 Can You Get Too Much?

Yes—but it’s rare and usually from high-dose supplements over time.

Too much vitamin D can cause:

  • High blood calcium

  • Nausea, vomiting

  • Kidney stones or damage

Stick to safe, moderate doses unless prescribed by a doctor.

🏁 Final Thoughts

Vitamin D is like internal sunshine: it strengthens bones, boosts immunity, and helps you feel energized and resilient.

  • Get safe sun exposure

  • Eat fatty fish and fortified foods

  • Supplement wisely if needed—especially in winter or cloudy climates