Vitamin D3 Explained: Why So Many People Run Low
Vitamin D is sometimes called the sunshine vitamin, because your skin makes it when exposed to sunlight. The catch is that many of us spend most of the day indoors, wear sunscreen, or live where winter sun is weak. That's why low vitamin D is so common.
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What it does. Vitamin D helps your body absorb calcium, which supports strong bones and teeth. It also plays a role in muscle function and immune health.
D3 vs. D2. Supplements come as D2 or D3. D3 (cholecalciferol) is the form most commonly recommended and is generally better at raising blood levels. Vegan D3 made from lichen or algae is also available if you avoid animal-derived ingredients.
Why it's often paired with K2. Many formulas combine D3 with vitamin K2, which helps direct calcium toward bones. You'll see this pairing across softgels, liquids, and gummies.
Dose matters, so know your number. Common supplement strengths range from 1,000 IU to 10,000 IU. The right amount depends on your current blood level, diet, skin, and where you live. A simple blood test can tell you where you stand, and your doctor can suggest a dose. Because vitamin D is fat-soluble, more isn't always better, and very high doses over time aren't appropriate for everyone.
Take it with food. Vitamin D absorbs best alongside a meal that contains some fat.
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