What is Vitamin D & Why Does It Matter?
Vitamin D is one of the most essential fat-soluble vitamins that plays a critical role in immune function, bone health, mood regulation, and hormone balance. Despite its importance, nearly half of the U.S. population is deficient in Vitamin D—a staggering 42% of adults, according to research published in the American Journal of Clinical Nutrition (Forrest & Stuhldreher, 2011).
But why is Vitamin D deficiency so common?
Indoor lifestyles – The average person spends most of their time indoors, working in offices and using screens, limiting sun exposure.
Poor diet – The Standard American Diet (SAD) lacks whole food sources rich in Vitamin D.
Misinformation on sun exposure – Fear of sun damage has led many to avoid sunlight entirely, despite its critical role in Vitamin D synthesis.
A lack of Vitamin D can have far-reaching effects, leading to chronic health issues many people don’t even realize are connected to a deficiency.
Symptoms of Low Vitamin D Levels
Vitamin D deficiency doesn’t just mean weak bones—it impacts energy levels, mental health, immune response, and even hormone function. Here are some common signs of deficiency:
✅ Fatigue & Low Energy – Research links low Vitamin D levels to chronic fatigue and decreased mitochondrial energy production (Nowak et al., 2019).✅ Bone Pain & Weakness – In severe cases, Vitamin D deficiency can lead to bone density loss and an increased risk of osteoporosis (Bouillon et al., 2021).✅ Muscle Cramps & Weakness – Studies show that Vitamin D plays a role in muscle contraction and that deficiency may cause increased muscle pain and weakness (Ceglia, 2009).✅ Mood Disorders (Depression & Anxiety) – Vitamin D has a direct impact on serotonin production, and deficiency is strongly associated with higher rates of depression, anxiety, and seasonal affective disorder (SAD) (Głabska et al., 2021).
If you’re experiencing any of these symptoms, testing your Vitamin D levels is crucial. Instead of guessing, functional lab tests like the Be Balanced Ultimate Wellness Panel can help determine if you need to optimize your levels.
Why Are So Many People Deficient in Vitamin D?
📉 Lifestyle & Modern Work Culture
Many people spend 90% of their time indoors due to work and screen-heavy routines.
Most people do not get enough direct sunlight for their skin to synthesize sufficient Vitamin D.
🥗 Poor Dietary Intake
The Standard American Diet (SAD) is low in bioavailable sources of Vitamin D, making food alone an unreliable source for many.
☀️ Fear of Sun Exposure & Sunscreen Overuse
While sun protection is important, excessive sunscreen use blocks UVB rays needed for Vitamin D synthesis (Juzeniene et al., 2019).
⚖️ Metabolic & Gut Health Issues
Gut inflammation, liver dysfunction, and poor fat absorption (common in those with IBS, SIBO, and autoimmune conditions) can impair Vitamin D absorption and conversion.
How to Naturally Increase Your Vitamin D Levels
1️⃣ Get Sunlight Daily
Best practice: Expose bare skin (arms, legs, and face) to sunlight for 20-30 minutes daily—without sunscreen, preferably between 10 AM - 3 PM for maximum UVB absorption.
Use the D Minder Pro App to track your sun exposure and ensure you're getting enough Vitamin D from the sun.
2️⃣ Consume Vitamin D-Rich FoodsUnlike many vitamins, Vitamin D is not abundant in plant foods, so animal-based sources are best:
Beef Liver 🥩 – One of the richest sources of Vitamin D & bioavailable nutrients.
Wild-Caught Sockeye Salmon 🐟 – A great source of both Vitamin D and Omega-3s.
Egg Yolks 🥚 – Pasture-raised eggs contain significantly more Vitamin D than conventionally raised eggs.
3️⃣ Use a High-Quality Vitamin D SupplementIf your bloodwork confirms a deficiency, supplementing can help. Not all Vitamin D supplements are created equal, so choosing a bioavailable source is key.
Best supplement: Ancestral Supplements Placenta – Contains naturally occurring Vitamin D, retinol (Vitamin A), and essential cofactors.
Pair with Vitamin K2 – To ensure proper calcium absorption and prevent calcification of arteries, always take Vitamin D3 + K2 together (Schwalfenberg, 2017).
Testing Before Supplementing: Why It’s Critical
🔬 The Be Balanced Ultimate Wellness PanelBefore supplementing, it's essential to test, not guess. This comprehensive blood test can help determine:
If your body is absorbing Vitamin D effectively.
Whether other mineral imbalances (like low magnesium or high calcium) are impacting Vitamin D metabolism.
How well your liver and kidneys are converting Vitamin D into its active form.
By testing first, you can avoid unnecessary supplementation and target your specific deficiencies more effectively.
Lifestyle Changes to Optimize Vitamin D Levels
Get Outside More – Stand in the sun daily, go for morning walks, and ground yourself by putting your feet in the dirt (this supports circadian rhythm, too).
Take Breaks From Screens – Step away from your phone and computer throughout the day to soak in fresh air and natural light.
Eat a Pro-Metabolic Diet – Focus on bioavailable, nutrient-dense foods that support metabolic function and Vitamin D absorption.
Final Thoughts: Vitamin D & Your Health
Vitamin D is essential for energy, mood, hormone health, and immune function, yet many people are unknowingly deficient. Symptoms like chronic fatigue, muscle weakness, low mood, and poor immune function may be signs of low Vitamin D levels, which can be improved through sunlight exposure, nutrient-dense foods, and strategic supplementation.
🔬 Test before supplementing, focus on high-quality sources, and incorporate lifestyle changes to ensure long-term optimal Vitamin D levels.
Your health is in your hands—get outside, nourish your body, and support your metabolism naturally!
Forrest, K. Y. Z., & Stuhldreher, W. L. (2011).Prevalence and correlates of Vitamin D deficiency in US adults.Nutrition Research, 31(1), 48-54.
Bouillon, R., Antonio, L., & Laurent, M. R. (2021).Vitamin D and skeletal health: Time for critical appraisal.Best Practice & Research Clinical Endocrinology & Metabolism, 35(3), 101552.
Ceglia, L. (2009).Vitamin D and skeletal muscle tissue and function.Molecular Aspects of Medicine, 29(6), 407-414.
Głąbska, D., Kołota, A., Lachowicz, K., & Guzek, D. (2021).The impact of Vitamin D intake and status on mental health in children and adolescents: A systematic review.Nutrients, 13(7), 1-22.
Juzeniene, A., et al. (2019).The impact of sunscreen use on Vitamin D synthesis: A systematic review.British Journal of Dermatology, 181(5), 907-915.
Nowak, J., et al. (2019).Vitamin D and chronic fatigue syndrome.Nutrients, 11(4), 1-15.
Schwalfenberg, G. K. (2017).Vitamins K1 and K2: The emerging group of vitamins required for human health.Clinical Nutrition, 36(4), 968-974.
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