Vitamin D

Vitamin D is a fat-soluble vitamin that plays a significant role in bone care support, immune health function and mood balance.

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Vitamin D: What you need to know

Vitamin D

Vitamin D is a group of fat-soluble secosteroids responsible for increasing intestinal absorption of the mineral’s calcium, magnesium and phosphate, plus has many other biological effects in the body. Vitamin D is important for maintaining immune system health, bone care support and mood support, especially during the winter months. 


The recommended form of Vitamin D is vitamin D3 or cholecalciferol. This is the natural form of Vitamin D that your body makes from sunlight. Supplements are made from lanolin of lambs' wool. A scientific study reported in 2008 suggested that Vitamin D2 works just as well as Vitamin D3, however, the form of D3 is the most commonly found and preferred, in supplemental form.

A daily Vitamin D intake of 1,000 - 4,000 IU, or 25 - 100 mcg, should be sufficient to ensure optimal blood levels in most people. The safe upper limit for daily use that is considered is 4,000 IU. Make sure to consult with a healthcare professional if unsure.

By taking too much vitamin D, you encourage your body to absorb every element of calcium it takes in. This can be harmful to the body, as you can end up taking in far too much. Digestive problems are among the most common problems linked to too much calcium in the system. You can feel stomach cramps on a regular basis and may experience some nausea and vomiting. There are also some symptoms that mimic diabetes. You can suffer from dizziness and excessive thirst or frequent urination.

Vitamin D actually refers to a group of compounds that all have similar effects within the body, known as Vitamins D1- D5. However, the most common ‘options’ for Vitamin D are D2 (ergocalciferol) and D3, (cholecalciferol). Both are fat-soluble vitamins, which play roles in keeping our immune system healthy and helping with calcium absorption.

One of the best ways to take Vitamin D is in capsule form, therefore in an oil base for better absorption and utilisation in the body. If you decide to take a tablet form of vitamin D3 instead, take it after a meal that includes some oil or fat to improve its bioavailability.