How to boost vitamin d
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How to Boost Vitamin D: Effective Strategies and Recommendations
Importance of Vitamin D
Vitamin D is crucial for various bodily functions, including the regulation of calcium and phosphate absorption, bone metabolism, and immune system modulation. Adequate levels of vitamin D are associated with improved outcomes for several chronic, communicable, and non-communicable diseases .
Recommended Vitamin D Levels and Supplementation
Optimal Serum 25(OH)D Concentrations
Different guidelines recommend varying target levels of serum 25-hydroxyvitamin D [25(OH)D]. For bone health, a target concentration of 20 ng/mL (50 nmol/L) is suggested, with daily doses of 400-800 IU depending on age. For broader health benefits, a higher target of 30 ng/mL (75 nmol/L) is recommended, with doses ranging from 400 to 2000 IU/day based on factors like age, body weight, and ethnicity.
Vitamin D2 vs. Vitamin D3
Research indicates that vitamin D3 is more effective than vitamin D2 in increasing serum 25(OH)D levels. A study comparing the two forms found that vitamin D3, whether in juice or biscuit form, led to a significantly greater increase in serum 25(OH)D levels compared to vitamin D2. Therefore, vitamin D3 is generally preferred for supplementation.
Natural Sources of Vitamin D
Sunlight Exposure
Sunlight is a primary natural source of vitamin D. Sensible sun exposure can help maintain adequate vitamin D levels, especially in regions with sufficient UVB radiation. However, in areas with limited sunlight, especially during winter months, supplementation becomes necessary .
Dietary Sources
Few foods naturally contain significant amounts of vitamin D. Good sources include fish, egg yolk, and liver. Some countries fortify foods like milk with vitamin D to help increase intake. Despite these sources, dietary intake alone is often insufficient to maintain optimal vitamin D levels, making supplementation important.
Supplementation Strategies
General Population
For the general population, especially in regions with limited sunlight, daily supplementation of at least 10 micrograms (400 IU) is recommended. The elderly may require higher doses, up to 25 micrograms (1000 IU) daily, to maintain optimal levels.
Specific Health Conditions
Vitamin D supplementation has shown benefits in various health conditions. For instance, it can improve muscle strength, particularly in individuals with low baseline levels of 25(OH)D and those aged 65 and older . Additionally, vitamin D plays a role in modulating immune responses and may help in managing autoimmune diseases and reducing the risk of infections .
Conclusion
Maintaining adequate vitamin D levels is essential for overall health. While sunlight and dietary sources contribute to vitamin D intake, supplementation is often necessary to achieve optimal serum 25(OH)D concentrations. Vitamin D3 is generally more effective than D2, and recommended doses vary based on individual factors. Regular supplementation, combined with sensible sun exposure and dietary adjustments, can help ensure sufficient vitamin D levels year-round.
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