Written By: The Balanced Friends
At Balanced Friends, we love discussing Vitamin D because it's incredibly important, especially in the winter months. If you live somewhere like Indiana, as we do, you're probably not getting much natural Vitamin D from sunlight during the colder months. This is why supplementation is key to preventing deficiencies—not just to avoid conditions like rickets, but also to support mental health, bone strength, energy levels, and more. Vitamin D is vital for preventing issues like depression, poor concentration, weak bones, low energy, hormone imbalances, and even blood sugar regulation.
What Is Vitamin D?
Vitamin D is a fat-soluble vitamin stored in the liver and fatty tissues. Our bodies can naturally produce Vitamin D with the help of sunlight, but it's not always easy to get enough exposure. Many people think drinking milk is a great way to boost Vitamin D, but that's a common misconception. Milk doesn't naturally contain Vitamin D; synthetic Vitamin D is added to help with calcium absorption. Plus, the form added is often Vitamin D2, which is less effective for your body compared to Vitamin D3.
The best way to get Vitamin D is from natural sunlight. However, to absorb it fully, you need to be exposed to sunlight without sunscreen for a few minutes each day. While you definitely don’t want to get sunburned, a small amount of unprotected exposure can help your body naturally produce Vitamin D.
Vitamin D2 vs. Vitamin D3: Which Is Better?
When it comes to supplements, Vitamin D comes in two forms: Vitamin D2 and Vitamin D3. Vitamin D3 is much more absorbable and beneficial for the body. The type your body naturally makes from sunlight is Vitamin D3, also known as cholecalciferol. While your body can convert some Vitamin D2 for use, it prefers D3, which is converted up to 500 times faster than D2.
Vitamin D3 is the more active form, closely mimicking what sunlight produces in your skin, making it the superior choice for supplementation.
Benefits of Vitamin D
Here are some key health benefits of maintaining optimal Vitamin D levels:
Bone Health: Vitamin D helps your body absorb calcium, which is essential for strong bones.
Heart Health: It supports cardiovascular function and helps regulate blood pressure.
Immune System: Vitamin D plays a role in boosting immunity, helping the body fend off infections and inflammation.
Hormone Regulation: It helps balance hormones, which is crucial for overall well-being.
Mood Support: Vitamin D deficiency is linked to mood disturbances, including depression.
Blood Sugar Balance: It helps regulate blood sugar levels, making it important for metabolic health.
Reduced Inflammation: Vitamin D has anti-inflammatory properties that help reduce swelling and pain.
Why Testing Your Vitamin D Levels Is Important
As Integrative Health Practitioners, we always recommend testing your Vitamin D levels to determine what your body specifically needs. In the winter, the recommended intake can vary from 3,000 to 10,000 IU daily, depending on factors like your location, skin color, body weight, and overall health. During the summer, if you're spending more time outside, you might need less supplementation—but even then, sunscreen can block your skin from absorbing enough Vitamin D.
Symptoms of Vitamin D Deficiency
If you're experiencing any of the following symptoms, it may be time to test your Vitamin D levels:
Fatigue
Osteoporosis or weak bones
Heart disease or high blood pressure
Cancer
Autoimmune diseases
Depression or mood disturbances
Poor skin health (redness, inflammation, dryness)
Insomnia
Joint pain or arthritis
Diabetes
Difficulty concentrating
Asthma
Hair loss
Muscle or bone pain
Psoriasis
Fibromyalgia
Autism
Anxiety
Weakened immune system
Chronic fatigue
How to Get Tested and Find the Right Supplement
At Balanced Friends, we make it easy for you to get a comprehensive look at your health. The functional medicine lab we use offers a simple at-home test that checks not only your Vitamin D levels but also your thyroid and hormones. The test is delivered right to your door, and shipping it back is free. This allows you to take control of your health from the comfort of your own home—making it easier than ever to get the information you need to heal.
If you're interested in learning more about testing your Vitamin D levels or finding the right supplement for your needs, feel free to reach out to us. We’re here to guide you on your journey to better health!
