Vitamin D, often referred to as the "sunshine vitamin," is important for maintaining our overall health. It’s primarily known for its ability to aid calcium absorption in the body, promoting bone and teeth health. But the benefits of vitamin D extend beyond just skeletal well-being. It also supports healthy immune system function, mood health, heart health, and muscle health.

There are two primary types of vitamin D: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Both types are important, but they differ in their sources and how they impact the body. Vitamin D2 is primarily obtained from plant-based foods such as mushrooms exposed to ultraviolet light, while vitamin D3 is naturally produced by our skin when it's exposed to sunlight and can also be found in certain animal-based foods like fatty fish and egg yolks. Unfortunately, many of us do not get enough vitamin D3 from our diet and the sun, so a supplement can be a great option.

The recommended dose of vitamin D3 varies depending on age and individual needs. For infants up to 12 months, a daily intake of 400 IU (10 mcg) is recommended. Children aged 1 to 18 years should aim for 600 IU (15 mcg) per day. Adults up to age 70 may need as much as 600 IU (15 mcg) daily, increasing to 800 IU (20 mcg) after the age of 70. However, it's important to note that these are general guidelines and individual requirements may vary based on specific health conditions or lifestyle factors. As always, we recommend consulting with your healthcare provider before starting any new supplement regimen.

Vitamin D can be tracked back to the early 20th century when scientists were studying rickets, which caused soft bones in children. The pivotal role of sunlight exposure in producing vitamin D was recognized, leading to its naming as an essential 'vitamin.’ In the years that followed, researchers developed methods for synthesizing vitamin D, making it possible to fortify foods and create supplements.

Vitamin D deficiency can often go unnoticed as its symptoms are subtle and may not appear until the levels drop significantly low. However, there are certain signs that could indicate a possible deficiency. These include, fatigue and tiredness even after adequate sleep, bone pain and backache resulting from reduced calcium absorption, mood issues especially in older adults, impaired wound healing, hair loss, and muscle pain. If you're experiencing these symptoms persistently, it's important to consult your healthcare provider who can diagnose through simple blood tests and recommend appropriate supplements. Carlson also offers an easy at-home test kit to check vitamin D blood levels.

While sunlight exposure can provide us with a good amount of this vitamin, certain foods also contribute to its intake. Fatty fish like salmon, mackerel, and tuna are among the top food sources of Vitamin D. Additionally, fortified dairy products such as milk and yogurt, as well as eggs (specifically the yolks), contain notable amounts of this valuable nutrient. For those following plant-based diets, mushrooms exposed to ultraviolet light significantly increase their Vitamin D content. Remember though, while these foods do provide some Vitamin D, it may not be enough to meet your daily requirement which is where Carlson Labs' high-quality Vitamin D supplements can fill in any nutritional gaps.