Vitamin D is an important nutrient that can support your health and well-being in a variety of ways. Let’s examine the various roles vitamin D plays in your body, the different forms of vitamin D, and where to get this key nutrient to ensure you’re meeting your unique needs.
What is Vitamin D?
Vitamin D is a fat-soluble vitamin that is naturally present in some foods, fortified in others, and also available as a dietary supplement. The nutrient is unique, as your body can make Vitamin D when your skin is exposed to sunlight.
Vitamin D is best known for its role in helping your body absorb both calcium and phosphorus, two important minerals to support strong and healthy bones. The nutrient also has other important roles in your body, including nerve functioning, promoting a healthy inflammatory response, and supporting your immune system.
What Does Vitamin D Do?
The following are ways in which getting enough vitamin D can support your health and well-being:
Supports bone health
Not only can vitamin D help your body absorb minerals like calcium and phosphorus, it can also help restore and maintain the calcium already residing in your bones. Therefore, having adequate amounts of vitamin D can help support bone health and strength as you age.
Promotes muscle strength
The health of your bones relies on support from the surrounding muscles to help with balance. Enough vitamin D is required for the normal development of healthy muscle fibers and can help support muscle strength and balance, reducing the risk of falling.
One 2018 study found that vitamin D supplementation may help increase muscle strength, particularly in people who may not be getting enough of the nutrient. Additionally, people with higher levels of vitamin D may have reduced injury rates and improved sports performance.
Enhances immune functioning
Vitamin D functions as an immune enhancer. One of the main functions of vitamin D is to help activate important immune system cells like T cells in your body. These T cells play a critical role in your body’s immune response. Current research suggests that sub-optimal levels of vitamin D can negatively impact your immune system, making you more susceptible to germs.
Supports your oral health
Vitamin D can support your oral health by helping your body absorb calcium. Calcium is critical for the health of your teeth as it acts as a remineralization agent for tooth enamel, helping to repair damage caused by bacteria. One 2020 review found that because vitamin D can help the body absorb calcium, having adequate amounts may help support the health of your teeth and gums.
Reduces inflammation
According to one recent study, vitamin D may help regulate your body’s normal inflammatory response. Additionally, researchers found that low levels of vitamin D may contribute to increased inflammation which can negatively impact your overall health.
Types of Vitamin D
There are two different forms of vitamin D, including vitamin D2 and vitamin D3.
What is Vitamin D2?
Vitamin D2, also known as ergocalciferol, is a form of vitamin D that mainly comes from plant sources, fortified foods, and in supplement form. You may find vitamin D2 in mushrooms grown in UV light, fortified cereals, and fortified dairy products.
What is Vitamin D3?
Vitamin D3, also known as cholecalciferol, is mainly found in animal-sourced foods like fish oil, egg yolk, and liver. It can also be found in dietary supplements. Vitamin D3 is made by your body when the skin is exposed to natural sunlight.
Research has found that Vitamin D3 may be more easily absorbed and thereby more effective at improving vitamin D status for people needing supplementation.
Sources of Vitamin D
You can get vitamin D from certain food sources, sun exposure, and also through supplementation.
Vitamin D Foods
Very few foods naturally contain vitamin D. Therefore, getting enough vitamin D through diet alone can be difficult. The following are foods that either naturally contain vitamin D or are fortified with the nutrient:
- Fish like trout, salmon, and tuna
- Eggs
- Fortified milk
- Fortified plant-based milk
- Beef liver
- Cheese
- Fortified juices
- Fortified breakfast cereals
Sun Exposure
Vitamin D production in the skin is one way to acquire this important nutrient. The sun’s ultraviolet B (UVB) rays interact with a protein in your skin, converting it into vitamin D3.
It’s important to note that many factors can affect UVB exposure, including where you live, the season, the time of day, and sunscreen use. Additionally, people with darker skin pigmentation and older adults may not be able to produce vitamin D from sunlight as effectively.
Vitamin D Supplementation
Because very few foods have enough vitamin D to reach recommended levels, and sun exposure can be unreliable and dangerous, many people rely on supplementation to meet their needs.
While dietary supplements can contain vitamins D2 or D3, it’s best to choose one that provides D3, as this form helps enhance vitamin D absorption. Additionally, look for a third-party tested supplement to verify it is free of contaminants and of the highest quality.
Garden of Life Vitamin Code Raw D3 is made with whole food nutrition, specifically formulated with 50mcg (2,000 IU) or 125mcg (5,000 IU) of vitamin D3, depending on your individual needs. The unique formulation is delivered in a whole food lipid base of cracked wall chlorella to promote absorption. † Additionally, the product is made with 23 powdered organically grown fruits and vegetables and supporting antioxidants, vitamins, and nutrient cofactors, all within a vegetarian capsule.
If you’re looking for a vegan D3, try mykind Organics Vegan D3 made from lichen. This delicious raspberry-lemon whole food chewable offers a potent and easily absorbable form of vitamin D (cholecalciferol), and remains vegan, Certified USDA Organic, and Non-GMO Project Verified.
If your child’s diet doesn’t regularly consist of trout, salmon, tuna, and beef liver, chances are they aren’t meeting their vitamin D needs through food alone. Garden of Life offers Kids Vitamin D3 gummies, a clean and convenient way to give your kids 100% of the daily value for vitamin D. These gummies are delicious, made without sugar, artificial flavors, or toxic pesticides, and are Certified USDA Organic, Non-GMO Project Verified.
How Much Vitamin D Do I Need?
How much vitamin D you need will depend on a variety of factors, including your age, where you live, your lifestyle, sunscreen use, and your current health status. As a general rule of thumb, the average daily recommended amounts are as follows:
| Age | Recommended Amount |
| Birth to 12 months | 10 mcg (400 IU) |
| Children 1–13 years | 15 mcg (600 IU) |
| Teens 14–18 years | 15 mcg (600 IU) |
| Adults 19–70 years | 15 mcg (600 IU) |
| Adults 71 years and older | 20 mcg (800 IU) |
It is estimated that over 40% of Americans aren’t getting adequate amounts of vitamin D. Individuals with increased vitamin D needs may include people that live further from the equator, older adults, those with darker skin tones, people with obesity, people with certain gastrointestinal conditions, and those with limited sun exposure.
How Do I Know If I’m Getting Enough Vitamin D?
A simple blood test with your healthcare provider will tell you if you are vitamin D deficient. The test will measure your 25-hydroxyvitamin D levels to see if they are in an optimal range. Most experts agree that a vitamin D level of less than 20 ng/mL is considered deficient.
Takeaway
Vitamin D is an important nutrient that supports various aspects of your health and well-being. The nutrient can be found in some foods, in supplement form, and can also be made by your body when your skin is exposed to sunlight.
While some people can meet their daily recommendation for vitamin D through food and lifestyle, others may consider vitamin D supplementation. It’s always best to speak with your healthcare provider before beginning any supplement to ensure its safety for you.
