Vitamin D: What You Need to Know
Is this popular supplement really worth taking? Here's what doctors want you to understand.
Every day, millions of Americans take vitamin D pills. But many people don't really know what this vitamin does or if they actually need it. Let's break down the facts about vitamin D in simple terms.
What Is Vitamin D?
Vitamin D is different from other vitamins. Your body can actually make it when your skin gets sunlight. There are two main types: vitamin D2 and vitamin D3. You get D2 from certain foods like mushrooms. You get D3 from animal foods like fish and eggs, plus your body makes it when you're in the sun.
When doctors test your vitamin D, they look for something called 25-hydroxyvitamin D in your blood. If your level is below 20, doctors call this deficient. Between 20 and 29 is called insufficient. A level of 30 or higher is considered good. Some studies suggest the best range might be between 70 and 90, but levels over 100 can be dangerous.
Why Your Body Needs Vitamin D
For many years, doctors knew that kids without enough vitamin D got a disease called Rickets. This makes their bones grow wrong and can cause problems walking. But now we know vitamin D does much more than just help bones.
Recent studies show that people with good vitamin D levels may have a 6% lower chance of dying from any cause. They also seem to get fewer lung infections and have less cancer. However, vitamin D doesn't appear to help prevent heart disease.
How to Get More Vitamin D
The best way to get vitamin D is from the sun. About 60% to 90% of your vitamin D comes from sunlight hitting your skin. Fair-skinned people need about 15 minutes in the sun three times a week, showing their face, arms, and hands. In winter, you might need 45 minutes. People with darker skin or those living in northern areas may need more time in the sun.
But here's the tricky part: too much sun can cause skin cancer. This is why it's important to talk with a skin doctor about how much sun is safe for you.
Food gives you only about 10% of your vitamin D. The best food sources are fatty fish such as like salmon, mushrooms, and drinks with added vitamin D like milk and orange juice.
Should You Take Supplements?
If you can't get enough vitamin D from sun and food, supplements can help. Studies show that vitamin D3 works better than vitamin D2 at raising your blood levels. Taking 2,000 units of vitamin D3 every day appears to be both safe and effective for most adults.
Daily supplements work better than taking one large dose once a week. Many doctors recommend the daily approach because it keeps your vitamin D levels steady.
The Bottom Line
Vitamin D is important for your health, especially your bones. It may also help prevent infections and some cancers, though more research is needed to be completely sure about these benefits.
The best approach is to get some safe sun exposure while protecting yourself from skin cancer. If your vitamin D level is low, a daily supplement of 2,000 units is a simple and safe way to fix the problem.
Remember, everyone is different. Your age, skin color, where you live, and your health history all affect how much vitamin D you need. The most important step is to talk with your doctor about testing your vitamin D level and making a plan that's right for you.
This article is for educational purposes only. Always talk with your healthcare provider about your specific health needs and before starting any new supplements.
Stay Healthy, Stay Strong
Dr. Leon Katz
https://drkatzweightloss.com
To my wonderful patients, if you believe that you are receiving high quality care please consider telling your loved ones and your friends about our practice.
Sources:
Vitamin D Supplementation: A Review of the Evidence Arguing
for a Daily Dose of 2000 International Units (50 µg) of Vitamin D
for Adults in the General Population. Pawel Pludowski et al. Nutrients 2024, 16, 391. https://www.mdpi.com/2072-6643/16/3/391
Vitamin D: Analytical Advances, Clinical Impact, and Ongoing Debates on Health Perspectives. Etienne Cavalier et al. Clinical Chemistry 70:9 (2024) https://academic.oup.com/clinchem/article/70/9/1104/7665900
Comparison of vitamin D2 and vitamin D3 supplementation in
raising serum 25-hydroxyvitamin D status: a systematic review
and meta-analysis1–3. Laura Tripkovic et al. Am J Clin Nutr 2012;95:1357–64. https://www.sciencedirect.com/science/article/pii/S0002916523028204
