Vitamin D3: D is for Deficient - Ayurveda | Everyday Ayurveda

Vitamin D3: D is for Deficient

By on December 28, 2015

This post originally published on December 7, 2013.

I regularly ask my patients if they are taking vitamin D. More often than not, they respond by telling me that they get plenty of sun!

In a new report, The International Food Information Council (IFIC) surveyed 1005 adults ranging in age from 18 to 80. They asked them if they thought they were getting adequate nutrients from their food.

The biggest discrepancy was vitamin D3. While sixty-eight percent of those surveyed thought they were getting adequate levels of vitamin D, (12) according to the National Health and Nutrition Examination Survey (NHANES) only 32% of those surveyed actually met the current Dietary Reference Intakes (DRI).

What’s worse is that the DRI is only 600IU per day for adults.

According to most experts, including the Vitamin D Council, the significant health benefits of vitamin D3 do not kick in until blood levels are between 50-80ng/ml, which requires on average about 4-5000IU per day in the winter to maintain.

But the Sun Is Shining…

It’s a common misconception that if the sun is shining, you can get all your vitamin D from being outside. Not so. The UVB rays that make vitamin D in the skin only penetrate the earth’s atmosphere when the sun is basically perpendicular to the earth. In the winter, at any latitude north of Atlanta the sun is too low in the sky for the UVB rays to penetrate the atmosphere, hence no vitamin D can be produced even in sun-exposed skin.

Even in the summer, the morning and evening rays are too low in the sky. Surprisingly, the only vitamin D making rays we can count on come from the midday summer sun. When vitamin D is in the optimal range, it actually begins to function as a hormone taking its benefits to a whole new level.

Some Benefits of Vitamin D

  • Supports normal cell differentiation (1)
  • Supports cardiovascular health (2)
  • Normal immune function (3)
  • Good balance (4)
  • Healthy mood (5)
  • Normal fetal development (6)
  • Neuronal growth and neural development (7)
  • Healthy glucose metabolism (8)
  • Musculoskeletal comfort (9)
  • Periodontal health (10)
  • Normal intestinal immune response (11)

My Suggestions

Take 4-5000IU per day in the winter and 1-3000IU per day in the summer based on how much midday sun exposure you get. On average, kids take half these doses. Get tested after 3 months on these suggestions to be certain you stay between 50-80ng/ml throughout the years.

Test Your Vitamin D at Home

Liquid Sun Vitamin D3LifeSpa offers a Vitamin D home testing kit, as well as natural vitamin D3 supplements (including a vegan option).  Click here to learn more…





1,8,9. Heany RP. Clin J Am Soc Nephrol. 2008 Sep;3(5):1535-41. [PMID: 18525006]

2,4 Cannell JJ, Hollis BW. Altern Med Rev. 2008 Mar;13(1):6-20. [PMID: 18377099]

3,11. Raman M, Milestone AN, Walters JR, et al. Therap Adv Gastroenterol. 2011 Jan;4(1):49-62. [PMID: 21317994]

5. Humble MB. J Photochem Photobiol B. 2010 Nov;101(2):142-49. [PMID: 18445674]

6. Grant WB, Soles CM. Dermatoendocrinol. 2009 Jul;1(4):223-28. [PMID: 20592795]

7. Currenti SA. Cell Mol Neurobiol. 2010 Mar;30(2):161-71. [PMID: 19774457]

10. Naito M, Miyaki K, Naito T, et al. Int J Med Sci. 2007 Aug;4(4):216-22. [PMID: 17848979]

12. Functional Foods Consumer Survey or about the International Food Information Council,

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About Dr John Douillard

Dr. John Douillard, DC, CAP, is a globally recognized leader in the fields of natural health, Ayurveda, and sports medicine. He is the creator of, the leading Ayurvedic health and wellness resource on the web. is evolving the way Ayurveda is understood around the world, with over 700 articles and videos proving ancient wisdom with modern science. Dr. John is the former Director of Player Development for the New Jersey Nets NBA team, author of 6 books, a repeat guest on the Dr. Oz show, and featured in Woman’s World Magazine, Huffington Post, Yoga Journal and dozens of other publications. He directs LifeSpa, the 2013 Holistic Wellness Center of the year, in Boulder, CO. For more information visit

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  1. Pingback: Vitamin D3: D is for Deficient – Everyday Ayurveda | Growing The Guru

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