Decreased sun exposure in our modern world often results in suboptimal levels of vitamin D, contributing to conditions such as autoimmunity, depression, anxiety, and metabolic issues.

While a few foods can provide vitamin D (fish & liver), most of your daily supply is synthesized from sun exposure.

A diet that provides colorful, antioxidant-rich plant foods and healthy fats is ideal for supporting vitamin D synthesis.

NATURAL SOURCES OF VITAMIN D

UVB SUNLIGHT EXPOSURE

ideal source (80%)
synthesized in skin, converted to active forms as needed
achieve with 15-30 min midday sun exposure to large skin areas (more if northern latitude, winter, dark skin, clothing, increased need)

WHOLE FOOD

not primary source (20%)
fish, cod liver oil, liver, mushrooms
fortified foods contain less active D2 form

SHOULD I SUPPLEMENT VITAMIN D?

PROS

+ deficiency common

+ toxicity rare

+ abundant research showing benefits of supplementation for many conditions (metabolic issues, autoimmunity, cancer, mental health, infection defense, etc)

+ some people require more D3 than can be achieved by sun exposure alone (genetic differences in receptors & enzymes, skin tone, job, geography, etc)

CONS

- no consensus on best amount for supplementation OR optimal blood levels of 25(OH)D

(no clear way to know how much to take)

- taking more D3 does not necessarily change levels of active 1,25(OH)2D (tightly regulated by the body)

*If you do choose to supplement vitamin D, it is ideal to choose the D3 form and to supplement along with vit K2, vit A, & magnesium.

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References

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Should I supplement vitamin D?

THE SUNSHINE VITAMIN

ROLES OF VITAMIN D

A CRITICAL NUTRIENT