Vitamin D written in the sand link integrated health

Your Ultimate Vitamin D Guide – Everything You Must Know

Vitamin D is a fat-soluble vitamin that is found organically in a few foods. Due to a few natural foods containing Vitamin D, it is added to many (bread, milk etc) and available as a supplement. Vitamin D is also produced endogenously when skin is exposed to UV rays from the sun, depending on your position in the world this could be limited.

It is important to note that Vitamin D intake from; food, UV rays and supplements is biologically inert meaning it needs to undergo certain processes in the body to be used. The first area of processing is the liver the second is mainly the kidneys where Vitamin D is converted into a usable bio-active form calcitriol.

Bone Health

Low levels of Vitamin D contribute to osteopenia, osteoporosis and other bone disorders.

Vitamin D helps bone mineralization by signalling calcium to be stored.

Muscle Strength 

Athletes who had lower vitamin D status had reduced performance scores on explosive and resistance training exercises. Increasing Vitamin D levels, especially in athletic populations can help muscle strength

Body Fat Reduction

In a 12 week study, those supplemented and increased their bio-active levels of Vitamin D experienced body fat mass reductions

Improved Cognitive Function

Low levels of Vitamin D along with low physical activity have been linked to the development of cognitive impairment in older adults.

Supplementing and Dosages

Below is the recommended dosages for those with adequate levels. Note this may vary from someone who is doing a loading protocol, though a functional medicine practitioner.

Table 4: Tolerable Upper Intake Levels (ULs) for Vitamin D 

9–18 years4,000 IU
(100 mcg)
4,000 IU
(100 mcg)
4,000 IU
(100 mcg)

4,000 IU
(100 mcg)

19+ years

4,000 IU
(100 mcg)
4,000 IU
(100 mcg)
4,000 IU
(100 mcg)
4,000 IU
(100 mcg)

We recommend the following Vitamin D supplement HERE

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