What Everyone Should Know About Vitamin D

Updated: Aug 2, 2019

A few years ago, my health coach recommended I get my Vitamin D level checked. At that time, I wasn’t a health coach and didn’t understand why she would make that recommendation. She talked to me about the importance of Vitamin D, but I didn’t really understand until doing my own research. I felt fine, so I didn’t think Vitamin D was a big deal.

Today, I understand how important Vitamin D is to bone and muscle strength, preventing chronic diseases, immune function, and our overall mortality.

Here are five things you should know:

1. Overall, 75% of the world is Vitamin D deficient. We are not getting enough sun. If you are not getting outside and walking in the sun for at least 15-minutes every day, you may be deficient. The goal is to get some sun between 10 a.m. and 2 p.m. Based on research, this time frame is important because the sun's Ultraviolet B or UVB rays hit cholesterol in the skin cells, which provides the energy for Vitamin D synthesis to occur. People who have dark complexions, older individuals, and those who are overweight often have lower levels of Vitamin D.

2. Scientists recommend a Vitamin D blood level between 40-60 ng/ml.

3. It is in every cell in your body and affects many health outcomes.

4. The first step everyone should take is to test your Vitamin D level.

5. Use the calculator to see how to adjust your Vitamin D intake to reach your target:

There are very few foods that are naturally rich in vitamin D, so the primary dietary sources of vitamin D are fortified foods such as breakfast cereals, fatty fish (salmon), mushrooms, and vitamin supplements.

Check out Lead Yourself to Optimum Health with Plant-Based Nutrition for more things to know about Vitamin D, as it relates to plant-based eaters -- vegans and vegetarians.


Grassroots Health. (2017). Retrieved from

Harvard T.H. Chan: School of Public Health. (2019). Vitamin D. Retrieved from

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