As a result, almost all Americans are failing to consume just 400 IU of vitamin D from their daily diet, and clinical vitamin D insufficiency persists in almost half of the population (41 percent2, to be exact). Here’s a look at what vitamin D is and the important roles it plays in the body, as well as how to test your levels and boost them if they’re low (which is thankfully pretty easy to do!).* We can also get some (though not enough to impact our vitamin D status in a meaningful way) vitamin D from specific foods. Vitamin D supplements are also popular—and a necessity—for people who aren’t able to get their fix from sunshine or food (which, it turns out, is pretty much all of us) or for those who are simply interested in achieving and maintaining a consistent state of vitamin D sufficiency throughout life.* Pregnancy is another key period to be keenly aware of your thyroid health. To proactively support a healthy postpartum period of recovery, it’s best to take care of your thyroid before, during, and after pregnancy―and, given its role in supporting thyroid health, getting enough vitamin D is a great place to start.* Further studies have associated low levels of vitamin D with thyroid issues5. Repeated clinical research clearly demonstrates that vitamin D3 supplementation is critical for both maternal and infant vitamin D sufficiency6.* Further, healthy vitamin D status during this unique life stage in mom and baby is linked with better maternal and infant outcomes7, for example related to bone density, immune function, fetal growth, and maternal metabolic health, to name a few.* Vitamin D deficiency has also been associated with a variety of autoimmune issues10. Further, a variety of studies have shown that vitamin D plays a key role in the health and integrity of the gut mucosal lining11, which acts as a barrier between your digestive system and bloodstream.* The bottom line: Maintaining sufficient vitamin D levels is a must for regulating mineral balance and promoting bone density, strength, and health for life.* The optimal (not just “normal”) amount you want to see, is 50 ng/ml plus. In some cases, even higher levels may be appropriate. The cutpoint to avoid (because it’s the cutoff for vitamin D insufficiency12) is 30 ng/ml. I recommend having your 25(OH)D levels tested twice a year—and perhaps even more often if your health care provider thinks it useful. The benefit of knowing your serum vitamin D status is to track progress and have peace of mind that your vitamin D ritual is achieving and maintaining sufficient levels throughout life.* As a quick rule-of-thumb, to achieve a 50 ng/ml or higher 25(OH)D lab test result, this will require 5,000 IU of vitamin D3 for most normal-weight adults. Individuals with more weight will need proportionately more vitamin D.12 One quick way to up your vitamin D is to get moderate sunlight exposure13 each day. That means never letting your skin burn, and I like to personally follow the Vitamin D Council’s recommendations for skin type, location, etc., as follows: A few foods also contain vitamin D, such as shiitake and button mushrooms (leave them in the sun to elevate their vitamin D levels), mackerel, sockeye salmon, cod liver oil, sardines, and eggs—but consuming them in high enough quantities to meet your nutritional requirements and move the needle on your 25(OH)D levels is a tall, tall order. So what’s the solution? Vitamin D supplements, a key tool for most. I suggest choosing a high-quality, high-potency supplement that contains vitamin D3 (which is the body’s preferred form) and optimizes the fat-soluble absorption of this critical micronutrient. Want specific recommendations? Check out our vitamin D supplement roundup.
