by Dr. Joseph Mercola, Mercola:
Story at-a-glance
- Vitamin D3 is important for bone strength and immune function; your body produces it naturally from sunlight or you can get it through supplements when sun exposure is limited
- The optimal blood level of vitamin D is between 60 and 80 ng/mL; to stay in this range, test your levels regularly and adjust sun exposure or supplementation accordingly
- Getting safe sun exposure requires monitoring your skin for even a slight shade of pink, while avoiding peak hours until you’ve reduced seed oil consumption for six months
- Risk factors for vitamin D deficiency include darker skin, older age, living in northern climates, limited outdoor time, obesity and certain digestive conditions
- Beyond bone health, optimal vitamin D levels help reduce your risk of chronic diseases, autoimmune conditions and mood disorders, while improving COVID-19 outcomes
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You’ve probably heard about vitamin D from your doctor or a friend — and how your body produces it when you spend time outside on a sunny day. But why does vitamin D matter so much for your health? In the video above, Dr. Sunil Wimalawansa breaks it all down for you in a simple way, explaining the essentials of why you need vitamin D to keep your body feeling great.1
Vitamin D is like a superhero for your body. It’s a nutrient that helps your bones stay strong, your immune system fight off germs and even boosts your mood. You probably think of it as something you get from the sun — and you’re right. Because sun exposure has many health benefits beyond vitamin D, it’s useful to view your vitamin D level as a marker showing you’re getting the right amount of sun exposure. But there’s more to the story.
What Is Vitamin D and Why Should You Care?
There are a few types of vitamin D, but the one you really need to know about is vitamin D3 (cholecalciferol). Your skin makes vitamin D3 when sunlight hits it, and it’s found in supplement form. There’s also vitamin D2 (ergocalciferol), which comes from plants, including yeast and mushrooms exposed to ultraviolet (UV) light, making it a popular option for vegetarians and vegans.
However, vitamin D3 is significantly more effective than D2 at raising blood vitamin D levels. Another form, called calcifediol, is a vitamin D3 analog used in special medical cases, but for everyday life, stick with D3. The active version your body uses is calcitriol, which helps control things like calcium levels and regulates gene expression, influencing many cellular processes, including cell growth and differentiation, immune function and inflammation.
Why should you care? Because without enough vitamin D, your body can’t work at its best. It’s key for strong bones, fighting colds and even lowering your risk of serious diseases.
How Does Vitamin D Work in Your Body?
Your body uses vitamin D in two primary ways, and both are important for your health.
1.Keeping your bones strong — This is the job of your endocrine system. When you have enough vitamin D, it turns into calcitriol in your kidneys. This helps your gut pull calcium from food to build strong bones. Without it, children get rickets (soft bones) and adults develop osteomalacia, or weak, painful bones. Vitamin D gives your skeleton the tools it needs to stay tough.
2.Boosting your immune system and more — Other cells — like your immune cells — use vitamin D differently. These are called peripheral target cells. They need vitamin D3 directly to make calcitriol inside themselves. This powers up your immune system to fight off viruses, keeps your heart healthy and even helps your brain stay sharp.
Here’s the catch: these two systems need enough vitamin D3 to do their jobs. If you’re low, your bones might weaken and you could get sick more often. So, how do you make sure you’re getting enough?
