Vitamin D: Effectiveness, Benefits and Safety

updated August, 2016

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What is Vitamin D?

Vitamin D is a steroid hormone, a group of fat-soluble prohormones, which encourages the absorption and metabolism of calcium and phosphorous. There are two major forms of vitamin D: D₂ (ergocalciferol) and D₃(cholecalciferol).

People who are exposed to adequate of sunlight do not need vitamin D supplements because sunlight promotes sufficient vitamin D synthesis in the skin. Aim for 15 minutes in the sun without sunscreen! Expose your face, arms and hands at least twice a week. And wait to wash off the sun! It takes up to 24 hours to absorb vitamin D through the skin.

Vitamin D₃ is produced naturally in human skin exposed to ultraviolet B light and occurs in some animal products, such as cod liver oil, and, in smaller amounts, in other fatty fish such as herrings, mackerel, sardines, and tuna. Vitamin D₃ is the most common form found in dietary supplements and is the form generally used to fortify foods such as milk (which naturally contains a small amount of vitamin D₃), orange juice, cereal and yogurt.

Why do we need Vitamin D? Vitamin D:

Regulates the amount of calcium and phosphorous in the body, partly by controlling their levels of absorption
Treats and prevents rickets in children and osteomalacia (bone softening) in adults
Helps reduce inflammation in the airways caused by asthma
Regulates the immune system
Arms the immune system against infections
May keep the brain working well in later life
Is probably linked to maintaining a healthy body weight.
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Reduces the risk of developing rheumatoid arthritis in women.
Can protect the body against damage from low levels of radiation
Lowers risk of developing cancer
Reduces risk for heart attacks, congestive heart failure, peripheral arterial disease (PAD), strokes, and the conditions associated with cardiovascular disease, such as high blood pressure and diabetes.
Provides protection against Parkinson’s disease
Lowers risk and severity of depression
Reduces risk of allergy in children and adolescents
Taken with calcium, vitamin D can help decrease post-menopausal bone loss and prevent osteoporosis (loss of bone density), as well as improve tooth retention in the elderly.
Increases bone density significantly in girls ages 9 to 13

Approved Vitamin D Product List

An independent lab tested 21 Vitamin D supplements, but only 18 products passed. Three Vitamin D supplements were found UNSAFE for consumption due to incorrect labeling. These three are:

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County Life Bone Solid contained its claimed amount of vitamin D, but did not contain its claimed amounts of Vitamin K.
Shaklee OsteoMatrix was found to contain much more vitamin D than listed. There are potentials risks with getting too much vitamin D from supplements.
Hero Nutritional Yummy Bears for children provided only 89% of the total vitamin D promised.

Among products that were approved, those with the lowest cost to obtain 400 IU of vitamin D were the following,

Vitamin D only for less than 1 cent per day:
- Source Naturals Vitamin D-3
- Swanson’ High Potency Vitamin D-3
- Simply Right (Sam’s Club) Vitamin D-3
Vitamin D and Calcium: Dollar General provides 800 IU vitamin D-3 and 600 mg calcium for 6 cents.
Vitamins D and K: NOW Vitamin D-3 & K-2
Children’s Vitamin D: Carlson® Super Daily D3 costs only 3 cents per 400 IU drop.
Children’s Vitamin D and Calcium: Bayer Flintstones Healthy Bone Support Calcium and Vitamin D3

The following are approved and safe vitamin D supplements:

Bluebonnet Earth Sweet® Chewable Vitamin D3 5000 IU
Garden of Life® Vitamin Code® Raw D3™ 5000 IU
GNC Vitamin D-3 1000
Jamieson™ D
Life Extension® Vitamin D3
Metagenics® D3 1000™
Nature’s Bounty® Super Strength D-2000 IU
Nature Made® Maximum Strength Vitamin D 2000 IU
Rite Aid® Pharmacy Vitamin D-3
Simply Right™ Vitamin D-3
Source Naturals® Vitamin D-3
Swanson High-Potency Dry Vitamin D-3
TwinLab® D3 Dots – All Natural Tangerine Flavor
Whole Foods™ Vitamin D3

The absorption of Vitamin D aids in building strong bones and teeth and may protect the body from osteoporosis, autoimmune diseases, hypertension and cancer. Vitamin D deficiency may cause osteomalacia, which not only results in weak bones, but weak muscles as well. When you buy a health product, you want to make sure that it’s the best one for you and reading our reviews will help you discover all the benefits of Vitamin D and more information on how it can help you fight disease.

How Much Vitamin D₃ Do I Need?

Most Americans do not get sufficient sun exposure to produce the levels of vitamin D3 that they need. Also, if you use sunscreen to protect your skin, unfortunately it also blocks the sun’s rays that enable you to make vitamin D.

Dr. Saunders’ weekly recommended levels for vitamin D₃ supplementation:

50,000 IU once per week for adults
20,000 IU per week for children

Note: Take vitamin D supplements with your biggest meal of the day (and one that contains most fat and oils) as this can increase absorption by as much as 50%!