Optimising Health Through Vitamin D Supplementation

Vitamin D, often referred to as the “sunshine vitamin,”  has been popularised in the media since the beginning of the COVID-19 pandemic for its potential role in promoting overall health and well-being. Beyond its primary benefits, emerging research suggests that vitamin D may have a significant influence in various areas of health, from disease prevention to mood regulation and weight management.

Vitamin D is essential for maintaining overall health, playing a pivotal role in various bodily functions. From promoting healthy bones to aiding in weight management and boosting mood, it’s evident that maintaining optimal vitamin D levels is key part of maintaining a healthy balanced lifestyle. Adequate vitamin D is necessary for maintaining bone mass; without it, calcium absorption is compromised, leading to weakened bones and an increased risk of fractures and osteoporosis. However, the significance of vitamin D extends beyond bone health. Low levels of this vital nutrient have been linked to obesity, with studies indicating a higher prevalence of vitamin D deficiency among individuals with obesity. Furthermore, emerging research suggests that increasing vitamin D levels may support weight loss efforts and improve metabolic health. Additionally, vitamin D plays a role in mood regulation and the synthesis of neurotransmitters like serotonin, which may explain why exposure to sunlight often leaves us feeling uplifted.

Reasons why you may be Vitamin D deficient:

  • Uses regular SPF 
  • Spends a lot of time indoors 
  • Lives in an area with high pollution 
  • Have a darker skin tone  (The higher the levels of melanin, the less vitamin D your skin can absorb)

Food sources of Vitamin D:

Some foods contain Vitamin D , naturally such as mushrooms or fortified such as breakfast cereals and dairy products. 

  • Eggs
  • Salmon 
  • Sardines 
  • Mushrooms 
  • Milk (fortified)
  • Cereals ( fortified)
  • Baby formula 

However, it can be difficult to reach your daily requirements through dietary intake alone. 

The Recommended Dietary Allowances for vitamin D are as follows 

  • infants (0–12 months): 10 mcg (400 IU)
  • children and teens: 15 mcg (600 IU)
  • adults ages 18–70: 15 mcg (600 IU)
  • adults over age 70: 20 mcg (800 IU)
  • pregnant or breastfeeding women: 15 mcg (600 IU)

Considering these factors, choosing a dietary supplement to ensure adequate vitamin D levels for optimal health and well-being. As a precautionary measure, it is strongly recommended that individuals undergo a blood test to assess their vitamin D levels before initiating supplementation. Given that vitamin D is fat-soluble and can be stored in the body, it’s essential to proceed with caution. When selecting a vitamin D supplement, prioritise vitamin D3 (cholecalciferol) for its superior effectiveness in raising blood levels compared to vitamin D2 (ergocalciferol). Additionally, opting for a capsule formulation that disperses the vitamin D in an oil emulsification enhances its bioavailability and absorption in the body. Look for  “ transparent” like capsules or sublingual sprays to ensure you are getting the most out of your Vitamin D supplement.


Here at Dr. Eva’s Clinic, we offer the essential vitamin D test and we’re delighted to guide you towards efficient supplementation. Ensuring adequate levels of vitamin D is crucial for optimal health and lasting well-being.


Leave a Reply

Your email address will not be published. Required fields are marked *