💊 The Supplement Scoop: Vitamin D

Welcome to The Supplement Scoop!

Ok, let’s be real - supplements can be overwhelming. What do you actually need? What should you take when and with or without what? What’s just clever marketing? (Spoiler: A LOT!) Ugh, it’s exhausting. 

So, here’s my truth: I’m not here to tell you what supplements to take - ever! That is for you and your doctor to decide. I am here to share information so you can have confident and informed conversations with your physician to make the best choice for your health. (And if you’re interested in my take on taking supplements in the first place, check out this blog post about Why Supplements Aren’t The Whole Solution.)  

Every other Friday, I’ll spotlight a supplement that plays a crucial role in women’s health. Leaning into my background in research and copywriting, you can expect research-backed insights, key studies, and actionable takeaways - no fluff or fear-mongering here. Just some good hard facts and probably a handful of silly puns, because life’s too short for boring health talk. 

Short on time? Check out The Mini Scoop for a quick rundown. Want The Full Scoop? You got it -  just keep reading to dive deep. And if you know a woman who could benefit from this, pass it along - because life takes a village, so let’s do this together! 💪

Spencer Moore
Founder, The Hairy Chin
Host, The Hairy Chin Podcast

(read time: 2 minutes) 

We are starting off with a bang - diving deep into a very important vitamin - drum roll please - Vitamin D!

This one is a bit of a doozy to be honest, there’s a lot of information coming at ya. But it’s packed for a reason - it really is that important. (1)

• Vitamin D is an important vitamin for women to take seriously with strong correlations to osteoporosis, breast cancer and even those really annoying UTIs. Check out this conclusion to a 2012 study on breast cancer and vitamin D deficiency: “Invariably almost all patients with breast cancer were vitamin D deficient.” (Yikes.)

• An estimated 50% of the population have insufficient levels of vitamin D with close to 1 billion being vitamin D deficient. Yes, it’s common. No, it shouldn’t be ignored. Work with a Dr. who can help you achieve your optimal levels. 

• Vitamin D is checked through a blood test. It is not included in a basic blood panel. Ask your physician to include it in your testing if you are interested in monitoring your levels. 

• Vitamin D is fat-soluble - meaning it needs fat to be absorbed. Take vitamin D with your biggest meal! (Preferably an hour before or after caffeine, aka coffee.) 

• Looking for a reputable vitamin D supplement? Check out this list that I quite like from Healthline.com and remember, always supplement under supervision! https://www.healthline.com/nutrition/best-vitamin-d-supplements

(read time: 10 minutes) 

Modern life keeps us indoors and modern science (and aestheticians) have told us that SPF is crucial to preventing skin damage, so it’s no wonder that an estimated 50% of the population has vitamin D insufficiency and around 1 billion people have vitamin D deficiency. (2) 

But why would living indoors and wearing sunscreen matter? Because vitamin D, aka ‘the sunshine vitamin,’ is absorbed through our skin from, you got it, the sun! (Which also explains why many people become deficient during the winter months when there is even less sun exposure.) But before you go run outside sans sunscreen, there’s a bit more you should know! 

Vitamin D plays a crucial role in calcium absorption for bone health. Did you know that “of the estimated 10 million Americans with osteoporosis, about eight million or 80% are women?” (3) 

Vitamin D also plays a big role in immune function (think inflammation and chronic infections like UTIs), mood (depression/anxiety), skin health (eczema/psoriasis), hormone function (PCOS/peri/menopause), energy levels (fatigue) and even your circadian rhythm (sleep). (4) Yeah, that’s a lot. 

Remember when Andrew Huberman (yes, the hunky neuroscientist) went viral for telling his audience to wake up and immediately sit in the sun for 15-20 minutes (sans sunscreen and sunglasses)? Yep, that’s for absorbing vitamin D, which can help get your ‘rhythm’ working like a German train schedule. (Speaking of Germany, this morning sunlight trick is a great way to beat jetlag - take off the sunglasses and get squinting to reset those clocks!)  

And most importantly for ‘us women,’ science has some strong correlations between breast cancer and vitamin D deficiency. (5) Check out the conclusion for a 2012 study correlating breast cancer patients and vitamin D levels: “Conclusion: Invariably almost all patients with breast cancer were vitamin D deficient.” (6) 

Wow. Did your mind just blow up? Mine sure did! 

(A quick true story here - My vitamin D level was 8 ng/mL when I was diagnosed with early-stage breast cancer. The general laboratory range falls somewhere around 30 ng/mL depending on the lab, so this was far from optimal.)

You can get your vitamin D level checked with a blood test called 25-Hydroxyvitamin D (25(OH)D). This test is not included in a basic blood panel (called a CBC or a Complete Blood Count). Some doctors will monitor vitamin D levels frequently, others won’t. The best way to ensure you are on top of your levels is to ask for it to be included in your next blood test. From To-Do to TA-DA!

This really depends on where your levels are and where they need to be. Vitamin D can be especially confusing considering Amazon sells doses ranging from 200 IU to 10,000 IU! 

To give you an idea, the general daily dose for a female aged 9-70 is 600 IU, increasing to 800 IU for women over 70. (7) Again, always speak with your physician about a) if you need to be supplementing, b) with how much and c) for how long. 

Absolutely. Our body regulates our vitamin D absorption from the sun, but with supplementation it’s a bit different. Taking additional vitamin D supplements over a long period of time can cause some issues, including calcium buildup in the body. This can actually weaken your bones (the opposite intention) and cause damage to the kidney and the heart. (8)

Here’s a study (with 52.2% female participation) that showed ‘Vitamin D may increase the incidence of hip fractures among elderly healthy women. This finding suggests refraining from prescribing high intermittent doses of vitamin D, without calcium, to individuals aged 60 or older.” (9) Let’s say it together - always supplement under supervision! 

• Sunlight: The practicality of this depends on where you live, the time of year and other factors (like rain!), but if you are looking to boost your levels naturally, 15 minutes of direct sunlight exposure (without sunscreen), a few times a week, might actually do the trick. 

(And in case you’re wondering, soaking up extra sun won’t give you more vitamin D - your body has a natural limit. So stick to 15 minutes, set a timer, and then protect your skin with sunscreen.)

• Food: Fatty fish (think salmon, mackerel and sardines), egg yolks, red meat and liver all contain vitamin D. While food can help, it’s less likely to give enough of a boost to increase your level or maintain optimal levels. 

• Fortified Foods: Some foods are fortified, meaning they have vitamins added to them. (My honest take on fortified foods is ‘just say no!’ Hit reply and ask me why if you’re interested!) In this case, it’s important to know that the form of vitamin D called D2 is commonly used to fortify foods, which is the least efficient form. Biggest takeaway here: Don’t expect to raise or maintain your vitamin D levels from fortified foods. 

• Supplements: Let’s dive deeper into this below…

We chatted for a second about vitamin D2 and fortified foods, let me explain further. There are two types of vitamin D: D2 and D3. (9) 

• Vitamin D2 (Ergocalciferol): This type is plant-based, coming from fungi and yeast. It is the least effective at raising and maintaining blood levels of vitamin D. You would need to take a lot more vitamin D2 to have the same effect as a smaller dose of vitamin D3. 

• Vitamin D3 (Cholecalciferol): This type is animal-based or lichen-based (vegan). It is more effective at raising and sustaining blood levels. This type mimics the natural form produced by your skin from sunlight. It is the preferred form for supplementation. 

• (Another name you might see out there is Hidroferol. This is a prescription medication containing calcifediol, a form of vitamin D3 used to treat vitamin D deficiency in adults. Think patients with osteoporosis, malabsorption syndrome, kidney failure or long term corticosteroid treatment.)

There are a lot of options in the vitamin D market, but the reality is that absorption is priority numero uno. If you are trying to raise your levels and aren’t taking the right amount at the right time, it’s literally money down the drain. Annoying, I know. Let’s talk about some options so you can find the right fit for your lifestyle. 

• Pills: From the research, this is the least effective option. vitamin D needs fat for absorption, so pills without added oil may not be as well absorbed. 

• Vitamin Gummies: A definite convenient option with better absorption than pills. Many gummies do have added sugar and can also have lower vitamin levels. If you’re really into these then then no worries, but do check the label to make sure you’re getting the dose you need. 

• Chewables: This is another option if you’re not into taking pills or are looking for a convenient option. Some of these products are made with cellulose and contain a form of vitamin D less absorbable than oil-based capsules. 

• Softgels: Research shows these have the best absorption. They are usually formulated with oil and when taken with food they have a high absorption rate. 

• Liquid Drops: These show equally effective as softgels. It is easy to adjust dosage and they are ideal for those who don’t like swallowing pills. 

(FYI: If you have a really hard time swallowing pills, you might be a redneck. Just kidding! Can you tell I’m an 80s baby who grew up with Jeff Foxworthy jokes?!  But in all seriousness, you might have a tongue tie or some other myo-facial impediment. Check out Episode 12 of The Hairy Chin Podcast with Myofunctional Therapist Perrin White (visit her IG @breathewellbewell) to learn more!

Check out this article from Heathline.com that is very thorough - while remembering - always supplement under supervision! 

https://www.healthline.com/nutrition/best-vitamin-d-supplements

In order to know when (and how) to take vitamin D, let’s talk about how vitamins work in the body. Vitamins fall into two categories: water-soluble and fat-soluble. (11)

Water-Soluble Vitamins: These vitamins dissolve in water and are not stored in the body. (For this reason they need to be replenished daily.) Instead, your body absorbs what it needs, and any excess is eliminated through your urine. Ever seen bright fluorescent yellow pee after taking some vitamins? That’d be a water-soluble guy. Since they don’t rely on fat for absorption, they can be taken with or without food.

Think of it like sugar in water - these vitamins dissolve easily and get absorbed quickly. 

Fat-Soluble Vitamins: These vitamins dissolve in fat and are stored in the body's fat tissues and liver for later use, they can hang around for up to six months. Unlike the water-soluble guys, they don’t need to be replenished daily, but they do need fat to be properly absorbed.

Think of it like oil in water - if you take vitamin D on an empty stomach it's just oil floating around in the water with nowhere to go. But when you take it with fat that you’ve eaten, the vitamin D binds to that fat and catches a ride with it as it absorbs into your system.

Since vitamin D is fat-soluble, it is best practice to take it with food containing healthy fats. (Think eggs, avocado, olive oil, nuts or fatty fish.) But don’t get too hung up on this, try to take it with your biggest meal and you should be A-OK. 

And if your biggest meal contains coffee (I see you ‘breakfast of champions’) then try to wait at least 30 minutes before taking your vitamin D. Some research shows caffeine can inhibit absorption. 

There’s a ton of hype about taking vitamin K with vitamin D. Here’s the short answer (since we’re pretty deep in this already. Hang in there, we’re almost done!) 

Vitamin D helps your body absorb calcium from food and supplements. 

Vitamin K helps direct that calcium where it needs to go (think to your bones and your teeth) 

But is it necessary? Some say yes, some say no. (12)

You might benefit from taking K2 + D3 if you take high doses of vitamin D (over 5,000 IU daily), you have a history of osteoporosis or cardiovascular disease, or your diet is low in vitamin K rich foods - like leafy greens, eggs and fermented foods. 

You might not need K2 + D3 if you eat a vitamin K-rich diet, you’re taking a standard dose of 600-800 IU daily or if your doctor hasn’t recommended it. 

It is always best to supplement under supervision, so make sure to run this by your doctor before you hit “Add to Cart” on those Amazon Choice K2 + D3 softgels. 

Uff, this is a bit of a list. Give this a run through to see if perhaps something jumps out at you that you might not have known. But of course, speak to your physician before starting or changing your supplement routine. What’s the phrase again? Oh right, always supplement under supervision! And if you feel you may have a medication that interacts, check my source links below to read the Mayo Clinic article with more specifics. (13) 

• Anticonvulsant medications

• Blood Pressure medications 

• Cholesterol medications 

• Heart medications

• Weight-loss medications 

• Steroid medications 

• Psoriasis medications 

Vitamin D isn’t just about your bones - it affects your hormones, energy levels, sleep and so much more. It’s an important vitamin to stay on top of, especially as a female. (Remember the breast cancer study from way up top?!)

Ok, we’re all done! Congrats on getting this far, you are a superstar indeed! I hope this has been a helpful deep dive into the world of vitamin D. 

If you have questions, comments or want to share your own story or experience with vitamin D, hit reply, I love a chat! 

I’ll see you on Monday for The Hairy Chin Newsletter and in two weeks for the second installment of The Hairy Chin Supplement Scoop! 💪

Happy weekend y’all!
Spencer Moore

DISCLAIMER: The information shared here is for informational and educational purposes only. It is not medical advice and should not be treated as such. I am not a doctor or licensed healthcare professional. Always consult with a qualified provider before making any medical decisions, changing your health routine, or starting a new treatment. This content is here to help you learn and advocate for yourself, what you do with it is entirely up to you. 💛

Sources: 

1. ^{https://www.consumerlab.com/reviews/vitamin-d-supplements-review/vitamin-d/?search=D%20(Vitamin%20D)}

2. ^{https://my.clevelandclinic.org/health/diseases/15050-vitamin-d-vitamin-d-deficiency}

3. ^{https://www.bonehealthandosteoporosis.org/preventing-fractures/general-facts/what-women-need-to-know/#:~:text=Of%20the%20estimated%2010%20million,a%20bone%20because%20of%20osteoporosis.}

4. ^{https://pmc.ncbi.nlm.nih.gov/articles/PMC7569126/#:~:text=In%20this%20case%2Dcontrol%20study,et%20al.%2C%202013).}

5. ^{https://pmc.ncbi.nlm.nih.gov/articles/PMC5802611/#:~:text=Vitamin%20D%20deficiency%20increased%20the,or%20severe%20vitamin%20D%20deficiency.}

6. ^{https://pmc.ncbi.nlm.nih.gov/articles/PMC3354850/#:~:text=Studies%20from%20United%20States%20report,females%20were%20vitamin%20D%20deficient.}

7. ^{https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/#:~:text=What%20happens%20if%20I%20take,the%20kidneys%20and%20the%20heart.}

8. ^{https://www.eatingwell.com/best-time-to-take-vitamin-d-supplement-8620841#:~:text=With%20or%20Without%20Meals,with%20food%2C%E2%80%9D%20Davidson%20confirms.}

9. ^{https://pubmed.ncbi.nlm.nih.gov/38997531/}

10. ^{https://www.health.com/vitamin-d-and-k-8427006}

11. ^{https://www.webmd.com/vitamins-and-supplements/fat-soluble-vitamins-vs-water-soluble-vitamins}

12. ^{https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/}

13. ^{https://www.mayoclinic.org/drugs-supplements-vitamin-d/art-20363792}