Vitamin D: The Essential Guide to Deficiency, Benefits, and the Best Supplements

Feeling tired, moody, or under the weather more often than usual? You might be vitamin D deficient—and you’re not alone! A staggering 35% of Americans don’t get enough of this essential nutrient, which plays a crucial role in everything from bone strength to immune defense. But how do I know if I get enough vitamin D? And can I get enough vitamin D naturally, or should I use supplements? Let’s dive in!

Vitamin D Benefits: More Than Just Bone Health

Most people associate vitamin D with strong bones, but its benefits go far beyond that. Research shows that achieving optimal vitamin D levels may:

• Reduce risk of autoimmune diseases
• Lower risk of insulin resistance, metabolic syndrome, and cardiovascular disease
• Lower risk of type I and type I diabetes.
• Lower prevalence of foot ulcers in elderly with diabetes.
• Reduce severity of COVID-19
• Reduced risk of lung injuries and pneumonia
• Reduce risk and intensity of depressive symptoms
• Increase muscle and grip strength
• Improve bone density

How Do I Know If I Get Enough Vitamin D?

The best way to check your vitamin D levels is with a blood test measuring 25-hydroxy vitamin D (25-OH D).

Optimal Levels:

• Men: 65-100 ng/mL
• Women: 75-100 ng/mL
• Any age: at least 50 ng/mL

To monitor your levels, consider at-home finger prick test kits or consult your doctor. Re-test your vitamin D every 6 months until you reach optimal levels, and then at least once every year.

How Can I Get Enough Vitamin D?

For most people, diet and sun exposure alone are not enough to maintain ideal levels year-round. Achieving optimal, preventive levels usually requires supplementation.

Vitamin D requirements vary widely from person to person. While one individual may need 1,000 IU per day, another may require 10,000 IU or more. The only reliable way to determine your specific needs is through a 25-hydroxy D3 blood test, which allows NCB’s clinicians to recommend a personalized dosage.

We exclusively recommend cholecalciferol (D3) as the preferred form of vitamin D, as it is more effective and better utilized by the body. We advise avoiding ergocalciferol (D2), which is a less efficient form.

General Vitamin D Dosage Guidelines

While testing is the best way to determine your individual needs, the following general guidelines provide a safe starting point:

• Adults: 1,000-2,000 IU/day
• Children: 400-500 IU/day

Keep in mind that these amounts are unlikely to be enough to reach optimal levels, but they are better than no supplementation at all.

For precise dosing and maximum benefits, test your levels first.

Take Control of Your Health

Your Next Steps:

• Get tested – measure your vitamin D levels
• Choose a high-quality supplement
• Share this article to keep friends and family informed

Don’t leave your health to chance! With the wide range of health benefits that optimal vitamin D levels provide, it’s clear that maintaining them is essential for overall well-being.