Let the sunshine vitamin in: How to get Vitamin D3 & manage a D3 deficiency

By Erin Stokes

Erin Stokes, Naturopathic Doctor, MegaFood Medical Director | September 2022

Vitamin D3 Deficiency: A Worldwide Concern

Vitamin D3 is nicknamed the “sunshine vitamin” because it’s created when skin is exposed to sunlight. Sounds simple enough but - because we spend more time inside & wear more sunscreen outside - it’s a challenge to get Vitamin D3 from sunlight, making Vitamin D3 deficiency one of the most common nutritional deficiencies in the world.

What Vitamin D3 Does

This essential nutrient plays a part in many vital processes in the body. Specifically, Vitamin D3:

Translation: Finding out how to increase Vitamin D3 is definitely worth it!

How Much Vitamin D3 Do You Need?

Age and certain conditions determine daily Vitamin D3 requirements.

  • 400 IU (10mcg) Vitamin D3 is recommended for infants up to one year old.
  • 600 IU (15mcg) Vitamin D3 is recommended for people 1 to 70.
  • 600 IU (15mcg) Vitamin D3 is recommended for pregnant & nursing women.
  • 800 IU (20mcg) Vitamin D3 is recommended for seniors 71+.

The Symptoms of Low Vitamin D3

If you think you might have inadequate or deficient levels of Vitamin D3, and may be at risk for Vitamin D3 deficiency, it’s best to consult with your healthcare practitioner and request a simple blood test.

In the meantime: What are the signs of low Vitamin D3 levels? You should be on the lookout for fatigue, bone pain, muscle weakness, or changes in mood. Unfortunately, it’s important to note that it’s very possible to have a Vitamin D3 deficiency without any symptoms, which is why regular blood tests at your annual check-up is a great idea.

Causes of Vitamin D3 Deficiency

The most common causes of Vitamin D3 deficiency are:

  1. Inadequate Vitamin D3 through sunlight and, to a lesser degree, in your diet; and
  2. Improper absorption of Vitamin D3.

Vitamin D3 deficiency can also be the result of certain medications and medical conditions as well as advanced age and higher levels of skin pigmentation, so chat with your doctor if you think you may be at higher risk.

How to Raise Your Vitamin D3 Levels

If you’re wondering “How can I increase my Vitamin D3 quickly?”, you’re certainly not alone. Here’s a trio of ways to manage Vitamin D3 deficiency:

  1. Sunlight: Head outside and spend 15 minutes in the sun every day, before you put on sunscreen.
  2. Diet: Eat foods like eggs, cheese, milk, mushrooms, tuna, salmon and sardines as well as fortified foods like cereals, cow’s milk or non-dairy milk and orange juice.
  3. Vitamin D3 Supplements: Take a daily supplement for an easy, everyday way to get Vitamin D3.

What to do When Diagnosed with Vitamin D3 Deficiency

Finding out you have a Vitamin D3 deficiency means you can get the support you need.

  • Treatment may include taking a potent Vitamin D3 supplement, like MegaFood 5000 IU, for several months, or until follow-up blood work demonstrates improvement.
  • After that, a maintenance dose of 1000 IU or 2000 IU per day will likely be recommended - though it is important to continue working with your doctor.

Finding a Just-Right D3 Supplement

MegaFood Vitamin D3 supplements are available in different potencies - 1000 IU, 2000 IU and 5000 IU - so you can pick one that’s just-right for you.

In addition to our trio of Vitamin D3 tablets, we also have a delicious D3 Wellness Gummy that provides 1000 IU per serving and is made with organic oranges, organic cranberries and organic blueberries for a distinctive, real fruit flavor.

Plus, this vegetarian gummy is crafted without high-fructose corn syrup or gelatin, and each 1-gummy serving has one gram of sugar.

The MegaFood Difference

All of our Vitamin D3 options are formulated with cholecalciferol, the more easily absorbed and utilized form of Vitamin D.†

In addition, each Vitamin D3 in the MegaFood family is non-GMO, tested for 125+ pesticides and herbicides, certified glyphosate residue free and made without 9 food allergens (milk, eggs, peanuts, tree nuts, soy, wheat, fish, shellfish or sesame), for quality you can trust.

Managing Your Health

Looking for other supplements to help with optimal health? Support your body from the ground up with our Energy, Digestion and Sleep & Stress products today!

Want to choose a multivitamin that suits your unique needs? Find your multi.

Don't miss a single tip. from Dr. Erin Stokes. And follow Erin on Instagram.