Vitamin D is one of the essential vitamins that you require to live a healthy life. Its main function is enzyme regulation, but it can also improve the following:

  • cognition
  • bone density
  • mood
  • reduction in cancer risk
  • boost in testosterone levels (though these are not guaranteed).

In this article we will look at some of the benefits of Vitamin D, the correct dosage, and whether you need to supplement with Vitamin D or not.

Benefits of Vitamin D Supplementation

One of the more interesting benefits of increased vitamin D supplementation is a reduction in injury risk.

Studies have found that people with low vitamin D levels are more susceptible to injury than people with optimal levels [1]. Other studies have found that it can reduce the risk of falling in elderly people (potentially due to stronger bones).

Speaking of which, studies have found that supplementing with vitamin D can improve bone health and reduce the risk of fractures.

A 2009 meta-analysis found that high doses of vitamin D “should reduce fractures by at least 20% for individuals aged 65 years or older” [2].

Other benefits include:

  • increased testosterone in men who were deficient in vitamin D
  • a risk reduction in catching the flu
  • a reduction in asthma attacks in kids
  • some studies have even seen a slight reduction in body fat in overweight and obese people [3].

There are also reductions in the risk of cardiovascular disease, and colorectal cancer!

Recommended Dosage of Vitamin D

According to “For moderate supplementation, a 1,000-2,000IU dose of vitamin D3 is sufficient to meet the needs of most of the population” [4].

Vitamin D can be combined with Calcium and Vitamin K for improved bone health, and you will often find supplements that do so.

Note: safe upper-limit of Vitamin D = 10,000IU per day.

Though this is significantly higher than the amount we recommend, it gives you an idea of how much you can safely take if you require it.

Should I Take Vitamin D?

There are many factors that affect whether you are getting enough vitamin D or not.

(1) Your geographical location:

If you are living nearer the equator then you will probably get enough vitamin D from just spending time outside. The further away you are from the equator (Northern states, Canada, UK, Scandinavian countries etc) the less vitamin D you will have.

(2) skin color:

People with darker skin are less good at absorbing sunlight (which is why fairer skinned people get sunburned easily) and therefore require more sunlight to create enough vitamin D. Darker skinned people who live in colder environments will often require vitamin D supplementation during the winter months.

(3) diet:

Dairy products are excellent sources of vitamin D (milk, cheese, butter etc), as are many types of fish. There are also foods that have been fortified with vitamin D, such as orange juice, cereal, and milk.

During summer, eating a diet which contains these foods will probably be enough, but in winter you should probably consider supplementation.




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