Vitamin D
Type
vitamin
Dosage Summary
Sunlight exposure should be the primary source, aiming for 10-30 minutes of midday sun to generate 10,000-20,000 IU naturally. Blood levels should target 50-80 ng/mL. When supplementing, use 2,000-5,000 IU/day D3 with magnesium and K2.
Innate Stores
Forms
sunlight, food, capsule, liquid
Vitamin D functions more as a pro-hormone than a vitamin, acting as the immune system's conductor and playing crucial roles in dopamine synthesis, bone integrity, and calcium metabolism. Its optimal form comes from sunlight rather than supplementation, with UV-B rays sulfating skin cholesterol into bioavailable, water-soluble Vitamin D.
Modern deficiency stems from indoor lifestyles, artificial light exposure, sunscreen overuse, and nutrient deficiencies. Non-native EMF exposure can further impact vitamin D status by altering lipid metabolism and calcium channel dysregulation affecting vitamin D receptors.
Key Benefits
- Regulates immune system function
- Supports testosterone and hormonal health
- Enhances dopamine synthesis and mood
- Controls inflammation
- Promotes calcium absorption and bone strength
- Improves stress resilience
The optimal approach to vitamin D follows a clear hierarchy: sunlight exposure first, dietary sources second, and supplementation as a last resort.
Sunlight Exposure
Daily sessions—starting early to prime the skin with NIR for midday UV radiation—enable the skin to synthesize Vitamin D and related metabolites naturally, guided by individual skin type.
View important metabolites
- Cholesterol Sulfate: stabilizes cell membranes and supports skin barrier function, while acting as a precursor for steroid hormones
- Sulfated Sterols: contribute to cellular signaling and cardiovascular health
- Pregnenolone Sulfate: enhances cognitive function and neuroprotection
Dietary Sources
- Cod liver oil and fatty fish (salmon, mackerel, sardines)
- Pasture-raised egg yolks
- Organ meats, (especially liver)
- UV-exposed mushrooms
Supplementation Cautions
Not generally recommended. Supplemental forms are fat-soluble storage versions of vitamin D that lack the metabolites synthesized during natural sulfation.
- May increase LDL cholesterol levels
- Cannot replicate full spectrum of sun-derived benefits
- Consider lifestyle changes before increasing dosage
Seasonal Approach
Summer is for building reserves, where excess water-soluble vitamin D is converted to fat-soluble forms stored for winter release. This natural cycle aligns with traditional seasonal eating patterns—building reserves in summer abundance and gradually releasing them during winter's relative scarcity as weight is lost.
If supplementation is necessary, refer to the dosage guidelines below
Under specific conditions, supplementation may be necessary. Should this be the case, blood levels should target 50-80 ng/mL (125-200 nmol/L).
Supplementation Guidelines
- Maintenance: 2,000 IU/day D3 (if sun-deprived in high latitude winter)
- Therapeutic: up to 10,000 IU/day short-term for deficiency
- Always pair with magnesium and K2 (50-100 mcg)
- Monitor blood levels to stay within 50-80 ng/mL (125-200 nmol/L) range
Note: Optimal dosage may vary based on individual factors like age, weight, health conditions, and goals. It's always best to start with a lower dose and gradually increase as needed.
These compounds enhance, balance, or otherwise are required for the proper metabolism of this compound.
Compounds
- Cholesterol: The precursor to vitamin D synthesis in the skin
- Sulfur: Supports sulfate-based vitamin D metabolism and detoxification
- Vitamin K2 (MK-7 & MK-4): Directs calcium into bones, preventing arterial calcification
- Magnesium: Required for vitamin D activation
- Vitamin A (Retinol): Balances vitamin D activity
- Boron: Regulates vitamin D activity and enhances sulfate metabolism
- Zinc: Modulates vitamin D receptor function and immune signaling
Products we think are good
