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Understanding Vitamin D: What the Evidence Actually Says
A pharmacist's evidence-based breakdown of Vitamin D supplementation — dosing, testing, and what the research supports.
· 1 min read
The Basics
Vitamin D is one of the most commonly supplemented nutrients worldwide. But what does the evidence actually support?
Who Should Consider Testing
Not everyone needs to test their Vitamin D levels, but certain populations benefit from knowing their status:
- People with limited sun exposure
- Those with darker skin tones
- Older adults
- People with malabsorption conditions
Dosing Considerations
The evidence supports different dosing strategies depending on your baseline levels and risk factors. General population recommendations range from 600-2000 IU daily, but individual needs vary significantly.
Key Takeaways
- Get tested before supplementing high doses
- Food sources are underutilized
- Not all forms are equal — D3 is generally preferred
- More is not always better
References
- Holick MF et al.. Vitamin D and Health Outcomes (2024)
- IOM. Institute of Medicine Dietary Reference Intakes for Vitamin D (2011)