As I continue on this mission to reclaim my health, I have to talk about something that has been a total game-changer for me and my family: Vitamin D. It’s incredible how one vitamin can be this crucial in everything from immune support to bone health and mental wellness. If you’re on your healing journey or perhaps want to stay well, understanding vitamin D could seriously shift everything.
Why Vitamin D Matters
Vitamin D isn’t just a “bone vitamin.” It acts more like a hormone in the body. It supports your immune system, helps with calcium absorption, reduces inflammation, and may even protect against things like autoimmune conditions, heart disease, depression, and even certain cancers. I was shocked to learn how many people have low levels and don’t even know it. Our bodies make vitamin D naturally when our skin is exposed to sunlight. However, between working indoors, sunscreen, and long winters, many of us aren’t getting enough.
Sunlight Source
The best and most bioavailable way to get vitamin D is through safe sun exposure. Ideally, the skin should be exposed to the sun several minutes a day a few times a week, depending on your skin tone and where you live. Lighter skin makes vitamin D more quickly but burns faster, while Darker skin needs more sun exposure to produce the same amount.
If you live up north (like I do!) or it’s winter then that’s where food and supplements come in.
Food Sources
There are only a few foods naturally high in vitamin D, and most are animal-based:
- Fatty fish like salmon, mackerel, sardines
- Cod liver oil (old school but effective!)
- Egg yolks (from pasture-raised hens are best)
- Beef liver
- Fortified foods (like cereal and milk), which sometimes include synthetic fortification in processed foods
Supplements
When the sun and food are not sustainable, supplements can help us maintain the required vitamin D. Supplements include Vitamin D2 (ergocalciferol) which is Plant-derived, and less effective in raising blood levels. Vitamin D3 (cholecalciferol) is Animal-derived or lichen-based for vegans and is more potent and bioavailable. Some supplements are made from lanolin extracted from sheep’s wool, and others from lichen for vegan options. Always read the label to ensure products correlate with needs, goals and values. Vitamin D is often paired with vitamin K2 to assist with the movement of calcium to the bones.
The Dangers of Deficiency
Low vitamin D levels can lead to many issues, mimic diseases, and increase the risk factor for chronic diseases. Most individuals with vitamin D deficiency have a Weakened immunity, Mood swings, depression, and seasonal affective disorder. Hormonal imbalances, issues with bone, fatigue and increased risk of autoimmune diseases are other results of low vitamin D. I have had so many of these symptoms and just thought it was related to stress or aging. I proceeded to ask for a 25(OH)D blood test and found out that I was seriously deficient.
Can You Get Too Much?
Vitamin D is fat-soluble and can build up in your system over time if taken in excess. Overdoses are usually from high-dose supplements and not food or the sun. Some symptoms may include nausea, vomiting, weakness, kidney damage, and high blood calcium levels. Testing is crucial when supplementing long-term.
My Healing Journey
I am not saying vitamin D is a miracle fix, but it was a missing puzzle piece in my healing. If you are feeling off and haven’t explored your vitamin D levels, consider talking to your doctor about testing. Choose high-quality D3 supplements (with K2). Spend mindful time in the sun and eat nutrient-dense foods that support absorption.
Our bodies are capable of healing and recovery with required nutrients, movements, and lifestyle practices.
References:
- Holick, M.F. (2007). Vitamin D Deficiency. New England Journal of Medicine, 357, 266–281. https://www.nejm.org/doi/full/10.1056/NEJMra070553
- Institute of Medicine (US) Committee. (2011). Dietary Reference Intakes for Calcium and Vitamin D. https://www.ncbi.nlm.nih.gov/books/NBK56070/
- Harvard T.H. Chan School of Public Health. Vitamin D: Fact Sheet. https://www.hsph.harvard.edu/nutritionsource/vitamin-d/
- National Institutes of Health Office of Dietary Supplements. Vitamin D Fact Sheet for Consumers. https://ods.od.nih.gov/factsheets/VitaminD-Consumer/
Food Hypocrites 
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