The Scoop on Vitamin D

Vitamin D is the new "it" nutrient but what are the benefits and signs of deficiency?

How do we know if our levels are good and if not, how do we get them to where they should be?

Check out my latest video where we'll cover these questions and more...


The bullet points covered in the video are below. Please share your thoughts in the comment section below!

What is Vitamin D?

Fat soluble vitamin our body produces via sun exposure and nutrition/supplementation.

What are some benefits?

  • Bone health (helps with processing of calcium)
  • Overall function of immune system
  • Anti-cancer properties

What are some signs of a Vitamin D deficiency?

  • Bone pain
  • Muscle weakness
  • Depression
  • Cardiovascular disease
  • Autoimmune disease
  • Sick often
  • Cognitive impairment
  • Asthma
  • Diabetes
  • MS
  • Obesity
  • Kidney disease

A 2009 study of nearly 19,000 participants across the U.S. found that almost 75% were deficient in their Vitamin D levels.

How do I know what my levels are?

A simple blood test done at your doctor can tell you exactly where your levels are. Ask for the test at your next visit. Low levels take some time to replenish so the sooner you start to increase them the better.

If my levels are do I increase them?

  • Sun exposure: 15-20 minutes of daily sun exposure on BARE skin. Your body won't produce Vitamin D from exposure of you're wearing sun screen, clothing or behind glass/window. It must be bare. (If you burn easily DO NOT stay out that long...a sunburn is the last thing you want).
  • Food (helpful but typically provide low levels of Vitamin D): Fatty fish (salmon, trout, tuna), egg yolks and cod liver oil. 
  • Supplementation: Your doctor may prescribe a high dose Vitamin D supplement if you find your levels are low. You can also pick up a quality supplement on your own. Try to get one with Vitamin K2 to increase the effectiveness. Here's a product that I personally recommend:


Dark skinned folks have a harder time producing Vitamin D from sun exposure. Therefore if this applies to you, you may have to spend additional time and/or supplement to get adequate levels.

Some conditions like Crohn's and Celiac's impair the body's ability to convert and absorb Vitamin D from food.​

Chris Keseling

Chris is a Certified Holistic Health Coach, Personal Trainer and Reiki Master. With over a decade experience, his passion is to support and empower his clients to take control of their health holistically.

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Karin - June 15, 2015 Reply

In a wonderful Article titled What’s Best for Vitamin D, Sunshine, Tanning Bed or Supplement, Nurse Practitioner Vanessa Bennington explores the different Vitamin D sources and how they effect your health. She has presented a wonderful summary of how to use the sun to maximize your vitamin D levels and why you should do it. SunFriend encourages you to add a couple of important points. Know your skin sensitivity level and know how intense the sun is, as they play the largest role in how much sun you should be exposed to. By wearing a SunFriend monitor when you go out, these calculations can be taken into consideration and help you get enough healthy sun, but not so much you may burn.

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