Vitamin D is unusual. Your body can make it from sunlight, which is why it is called the sunshine vitamin. Yet it is one of the most common nutrient shortfalls among American adults, and the odds of falling short rise with age.
What Vitamin D Does
Vitamin D acts more like a hormone than a typical vitamin. It helps your body:
• Absorb calcium to maintain healthy bones
• Support muscle function, which matters for strength and balance with age
• Support normal immune function
Nearly every tissue in the body has receptors for vitamin D, which is why researchers continue to study its broader roles.
Why So Many People Fall Short
Limited Sun
Your skin makes vitamin D when exposed to UVB rays. In much of the United States, the winter sun is too low for meaningful production from roughly November through February. Time indoors, clothing and sunscreen all reduce production further.
Age
Older skin makes considerably less vitamin D from the same amount of sunlight. The kidneys also become less efficient at activating it.
Few Food Sources
Only a handful of foods naturally contain vitamin D, mainly fatty fish like salmon and sardines, egg yolks and UV-exposed mushrooms. Fortified milk and cereals help, but most people do not get enough from food alone.
Other Factors
Darker skin, higher body weight and certain digestive conditions that affect fat absorption can all lower vitamin D levels.
How Much Do You Need?
The Daily Value for vitamin D is 20 mcg (800 IU). The upper limit for adults is 100 mcg (4,000 IU) per day unless your doctor recommends more based on testing.
The best way to know your status is a simple blood test called 25-hydroxy vitamin D. If you have never had one, it is worth asking your doctor, especially if you are over 50, live in a northern state or spend most of your time indoors.
D3 vs. D2
Supplements come in two forms. Vitamin D3 (cholecalciferol) is the form your skin makes and is generally more effective at raising blood levels. Vitamin D2 (ergocalciferol) comes from plant and fungal sources. Most experts prefer D3 for supplements.
Tips for Healthy Vitamin D Levels
• Get sensible sun in warmer months, without burning.
• Eat fatty fish once or twice a week if you eat fish.
• Take supplements with a meal. Vitamin D is fat-soluble and absorbs better with food.
• Check your totals. Add up vitamin D from all your supplements to stay below the upper limit.
The Bottom Line
Vitamin D shortfalls are common, easy to test for and easy to address. Allcerta™ provides 25 mcg (1,000 IU) of vitamin D3 per capsule, a moderate amount that works well for daily use, alongside nutrients that support antioxidant defenses.
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