Vitamin D could be called the unsung hero of the nutrient world, basking in the glow of its nickname, the "sunshine vitamin." This inconspicuous powerhouse is a game-changer for your well-being, playing pivotal roles in everything from bone strength to immune system health.*
Yet, despite its star status, many of us are in the dark about how to soak up enough of this critical vitamin. In this guide, we'll shed light on the benefits of vitamin D, learn about the different types, explore supplementation strategies, and arm you with practical tips so you can get all the vitamin D you need.
Whether you're on a quest for better health or just curious about this sunny nutrient, we've got you covered.
What Is Vitamin D?
Vitamin D is both a nutrient we eat and a hormone our bodies make. It’s a fat-soluble vitamin that helps the body absorb and retain calcium, which is critical for building bones. It has many additional benefits, which we’ll explore below, but first let’s learn more about this vital vitamin.1
There are two types of vitamin D: D2 and D3. D2 (ergocalciferol) is found naturally in plants, fungi, and yeast. D3 (cholecalciferol) can be found in fatty fish and is also the same form synthesized by your body when you’re exposed to direct sunlight.2
Supplemental vitamin D3 is generally considered more effective because it’s more readily absorbed by the body; after all, it’s the same form we produce. However, a vitamin D2 formula is a great option if you don’t consume animal products. Both types of vitamin D are converted into their active form, calcitriol, in the liver and kidneys and have similar effects on the body.3
The Many Benefits of Vitamin D
You might be wondering why you need vitamin D. Here are some of the primary ways your body uses this vital nutrient to help keep you feeling your best:
- Strong Bones & Teeth: Vitamin D is crucial for healthy bones as well as teeth, playing a key role in bone and tooth mineralization.4
- Calcium Absorption: Proper vitamin D levels help support the absorption of calcium so you can get the most from your calcium supplement and calcium-rich foods.
- Immune System Support: Vitamin D provides support for the immune system, modulating both innate and adaptive immune responses.*5 As you likely know, a healthy immune system supports every part of your body so you can keep feeling and functioning at your best.
- And More: Many of the body’s organs and tissues have receptors for vitamin D, which suggests it may have roles beyond bone and immune system health. Researchers are currently investigating other potential functions, so stay tuned as the science unfolds.6
How to Get Vitamin D
Now that you know its many benefits, you’re probably wondering how to get the right amount of vitamin D. According to the National Institutes of Health, almost one out of four people have vitamin D blood levels that are too low or inadequate for bone and overall health.7 So it’s important to prioritize your vitamin D intake.
Luckily, there are tried and true ways to get the vitamin D you need. Here’s a hint: they involve what you eat, where you go, and what supplements you take. Let’s explore the three main sources of this important nutrient:
- Foods High in Vitamin D: Vitamin D is found in some foods like salmon and egg yolks, but it’s not especially common, even in fruits and vegetables that are packed with other nutrients. Although some cereals and processed foods are fortified with vitamin D, most people do not consume enough from diet alone.
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Sunlight: Unlike other vitamins, vitamin D is also obtained through direct sunlight. It’s synthesized in your skin after exposure to ultraviolet B radiation.8 But before you abandon your sunscreen, it’s important to know that the amount of vitamin D you absorb depends on several factors:
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Time of day: Midday exposure (10 a.m. to 3 p.m.) when UVB rays are strongest is most effective. Be sure to limit your time in the sun to 10-20 minutes and use sunscreen and protective clothing the rest of the time.9
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Seasonal changes: In many parts of the world, there are significantly fewer hours of daylight during the winter. In North America, you might be more likely to exercise indoors or cover up your skin with a coat when it’s cold out. Winter could be an excellent time of year to add a D3 supplement to your routine.
- Location: People living farther away from the equator tend to absorb less vitamin D through sunlight. In these areas, more of the sun’s rays, especially UVB rays, are absorbed by the earth’s ozone layer.10
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- Skin color: Lighter skin typically absorbs more vitamin D from sunlight than darker skin. Melanin in darker skin can act like a natural sunscreen and requires a longer exposure time to manufacture vitamin D3.11
- Supplements: Your body needs a dependable source of vitamin D, even when the sun won’t shine. That’s where trusted supplements can come into play. Keep reading to learn more about D2 and D3 supplements.
When, Why, & How to Supplement
The most reliable way to know when you might need a vitamin D supplement is through a blood test. Levels below 30 nanomoles per liter (nmol/L) are too low and 50 nmol/L or above are adequate.12 If your levels are low, you may want to talk with your doctor or healthcare practitioner about a supplement. Be sure to ask what dosage would be best and what kind of vitamin D you need.
As we described earlier, there are two main types of vitamin D supplements: D2 and D3. D3 provides the same form of vitamin D your body generates from the sun and is generally considered more absorbable. D2, while less absorbable, is ideal if you follow a vegan or vegetarian diet. Both have similar benefits and either is a good choice if you want to increase your intake of vitamin D.
It’s important to consider dosage as well. D3 supplements typically range from 1,000-10,000 IU (International Units). IU are a unit of activity or potency for vitamins, hormones, and other substances that measures the active ingredients.13 It’s important to know how much vitamin D you need and what form so you can get the most from your supplement.
Solaray has a range of dosages of D3 as well as a D2 supplement. All are tested for purity and potency so you know exactly how much vitamin D you’re getting every day:
- D3 + K2 delivers a potent dose of vitamin D3 and K2 to help you get the strong bones and teeth you want with the immune support you need.* It contains 5,000 IU of vitamin D3 per serving, plus 50 mcg of vitamin K2 from chickpea for additional support.*
- Super Strength Vitamin D3 provides the same form of vitamin D your body generates from the sun in a high-potency dose. It delivers 10,000 IU per serving for bone strength and immune system support you can count on from sunup to sundown.*
- Super Bio Vitamin D3 Coconut oil makes this D3 supplement stand out. It contains 5,000 IU of D3 in a nourishing coconut oil base. Medium chain triglycerides in coconut oil may help enhance absorption of this fat-soluble vitamin.*
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Vitamin D2 is a type of vitamin D that is sourced from plants and fungi—perfect for people who don’t consume animal byproducts. Solaray’s supplement delivers 1,000 IU of vitamin D2, providing powerful support for bone strength.*
The Sunshine Vitamin That Helps You Live Brighter
Vitamin D plays a critical role in maintaining overall health and well-being. From bone and tooth health to supporting the immune system, its benefits are vast and essential.*
You can help ensure you’re getting the vitamin D you need by getting safe sun exposure, eating fatty fish or egg yolks if your diet allows, and adding a supplement to your routine for support you can count on every day.
Remember, a balanced approach to vitamin D can lead to a healthier and more vibrant life. Let Solaray’s family of vitamin D supplements be a cornerstone of your wellness journey.
Resources
1 “Vitamin D” The Nutrition Source, Harvard T.C. Chan School of Public Health nutritionsource.hsph.harvard.edu/vitamin-d.
2 “Vitamin D Deficiency” Cleveland Clinic my.clevelandclinic.org/health/diseases/15050-vitamin-d-vitamin-d-deficiency.
3 Ross AC, Taylor CL, Yaktine AL, et al., editors. “Dietary Reference Intakes for Calcium and Vitamin D.” National Academies Press (US); 2011. 3, Overview of Vitamin D. ncbi.nlm.nih.gov/books/NBK56061.
4 Botelho J, Machado V, Proença L, Delgado AS, Mendes JJ. “Vitamin D Deficiency and Oral Health: A Comprehensive Review.” Nutrients. 2020 May 19;12(5):1471.
5 Botelho J, Machado V, Proença L, Delgado AS, Mendes JJ. “Vitamin D Deficiency and Oral Health: A Comprehensive Review.” Nutrients. 2020 May 19;12(5):1471.
6 “Vitamin D” The Nutrition Source, Harvard T.C. Chan School of Public Health nutritionsource.hsph.harvard.edu/vitamin-d.
7 “Vitamin D” National Institutes of Health ods.od.nih.gov/factsheets/VitaminD-Consumer.
8 “Food Sources of Vitamin D” USDA Dietary Guidelines for Americans dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials/food-sources-select-nutrients/food-sources-vitamin-d.
9 “How to Safely Get Vitamin D From Sunlight” Healthline healthline.com/nutrition/vitamin-d-from-sun.
10 “How to Safely Get Vitamin D From Sunlight” Healthline healthline.com/nutrition/vitamin-d-from-sun.
11 “Vitamin D and Human Skin Color” University of Pennsylvania sas.upenn.edu/~zhall/chem507/vitDskin.html.
12 “Vitamin D” National Institutes of Health ods.od.nih.gov/factsheets/VitaminD-Consumer.
13 “Vitamin D” Mount Sinai mountsinai.org/health-library/nutrition/vitamin-d.