Vitamin D – Benefits, Deficiency, and Dosage

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Vitamin D - Benefits, Deficiency, and Dosage
Vitamin D – Benefits, Deficiency, and Dosage. Graphic ©

The production of vitamin D in the body is the result of a complex cascade that starts with sunlight exposure.

After transforming cholesterol to the precursor of vitamin D, several metabolic reactions take place, eventually leading to the production of the active form of vitamin D. As a result of this mechanism, people are susceptible to vitamin D deficiency during the autumn and winter seasons. To avoid this problem, experts recommend getting 10–30 minutes of daily sunlight exposure without wearing sunblock.

In this article, we will briefly list the benefits of vitamin D, as well as common causes of its deficiency.

Health Benefits Of Vitamin D?

• Promotes muscle growth and strength
• Increases bone mineral density
• Promotes weight loss
• Optimizes the function of the immune system
• Possible association with lower cancer risk [1]

Vitamin D And Cancer Risk

Higher sunlight exposure in southern latitudes was found by early epidemiologic research to be inversely correlated with cancer levels and vitamin D has been hypothesized as the reason why. Experimental research has also found that vitamin D may slow or prevent development of cancer – however this research is not regarded as comprehensive enough to establish the connection. [1]

Causes Of Vitamin D Deficiency

There are several factors associated with vitamin D deficiency [2], including:

• Tanned skin
• Age extremes (e.g., babies, elderly adults)
• Limited exposure to sunlight
• Autoimmune diseases
• Sunscreen overuse
• Obesity
• Poor diet
• Poor socioeconomic status

Vitamin D Dosage

Generally speaking, you will be recommended to take the standard 1000 IU of vitamin D3 supplementation. While this amount may be regarded as sufficient for the average Caucasian, people at risk of deficiency may need a lot more.

At the other end of the spectrum, too much supplementation may precipitate hypercalcemia (i.e., high levels of calcium, kidney damage, and digestive problems (e.g., constipation). [3]

See Also:

FDA: Don’t Use Spray Sunscreens On Children

How To Make Your Own Sunscreen Using Natural Ingredients


[1] NIH: Vitamin D and Cancer Prevention

[2] Kanis, J. A. (2001). Vitamin D deficiency. e LS.

[3] Asif, A., & Farooq, N. (2020). Vitamin D Toxicity. In StatPearls [Internet]. StatPearls Publishing.

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The #1 Muscle That Eliminates Joint And Back Pain, Anxiety And Looking Fat

By Mike Westerdal CPT

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