• Vitamin D is crucial for immune and bone health, potentially reducing risks of cardiovascular disease, type 2 diabetes and improving mood, especially for women over 50.
• Deficiency is common, particularly among older adults, those with darker skin, individuals with certain medical conditions, and those living in colder climates or with limited sun exposure.
• Supplementation is often necessary, especially for those at risk of deficiency; experts recommend morning intake with food for optimal absorption.

Vitamin D is an essential nutrient vital for maintaining overall health, with significant roles in immune function, bone health, and mental well-being. While it can be obtained through sunlight exposure, certain foods, and supplementation, deficiency is widespread. Risk factors include age, skin pigmentation, geographic location, medical conditions affecting absorption, and certain medications. Supplementation is often recommended to address deficiencies, with experts advising a morning dose taken with food to enhance absorption. Maintaining adequate vitamin D levels can contribute to improved health outcomes, particularly in bone density, immune response, and mood regulation.

• What: Vitamin D is a fat-soluble vitamin essential for calcium absorption, bone health, immune function, and potentially mood regulation. Deficiency is linked to fatigue, muscle weakness, and increased risk of osteoporosis and other chronic diseases.
• Who: Individuals at risk of vitamin D deficiency include older adults, people with darker skin, those with limited sun exposure, individuals with certain medical conditions (e.g., celiac disease, IBD, liver disease, kidney failure), vegans, hospitalized patients, and nursing home residents.
• When: Experts recommend taking vitamin D supplements in the morning with a meal containing fat to enhance absorption. Deficiency is more prevalent during winter months due to reduced sunlight exposure.
• Where: Vitamin D is synthesized in the skin upon exposure to sunlight. Dietary sources include fatty fish (salmon, trout), cod liver oil, mushrooms, and fortified foods like milk and cereals. Geographic location affects sun exposure and thus vitamin D synthesis.

The information from multiple sources converges on the importance of vitamin D for overall health and the prevalence of deficiency. Sources highlight various ways to obtain vitamin D, including diet, sunlight, and supplements. There is a consensus that supplementation may be necessary for certain populations, especially during winter months or for individuals with risk factors for deficiency. Differing figures exist on optimal daily intake, but general recommendations suggest at least 600 IU. The emphasis on morning intake with food for supplements is consistently recommended for optimal absorption.

Vitamin D3 and weight-bearing exercise remains irreplaceable for bone health. The combination yields 2-3 times greater bone mineral density improvements than supplements alone.

When I check vitamin D levels in my female patients over 50, I’m consistently shocked at how many have levels below 20 ng/mL—that’s severe deficiency territory. These women typically report fatigue, muscle weakness, and unexplained aches that they’ve simply attributed to ‘getting older.’

For a lot of people, it’s convenient to take vitamin D—or any vitamin—in the morning. It can become a part of your daily getting-ready ritual.

Vitamin D plays a vital role in maintaining overall health, with benefits ranging from bone and immune support to potential mood regulation. Deficiency is common, particularly among specific demographic groups and those with certain health conditions. While dietary intake and sunlight exposure are important, supplementation is often necessary to achieve optimal levels. Experts recommend taking vitamin D supplements in the morning with a meal containing fat for optimal absorption. Consulting with a healthcare provider is advised to determine individual needs and address any underlying conditions contributing to deficiency.