If you’ve spent any amount of time reading my blog posts, you will already know that I am big advocate of getting all the nutrients you need from whole food before supplementing. However Vitamin D is one of the 24 critical micronutrients for human survival, so if being strong and healthy is important to you, its a good idea to ensure optimal levels.


Vitamin D is a fat soluble nutrient. The main natural source comes from the sun, its also naturally occurring in fish/eggs. The synthetic version is often added to dairy.

If you live in a country that doesn’t have year round sun, chances are you have not got optimal levels. If you don’t eat fish, eggs or dairy on top of that, you are most likely deficient, and that means a weekend immune system which leaves you unable to fight off infection, disease etc.

Here is a list of proven benefits from having optimal levels:

  • Strong bones
  • Increased cognition
  • Immune support (less colds, getting ill and feeling tired etc)
  • Increased well being
  • Increased testosterone
  • Lowered risk of heart disease
  • Lowered risk of diabetes
  • Lowered risk of Multiple sclerosis
  • Lowered risk of cancer

As if the list above wasn’t enough reason to supplement, there is some promising news on this nutrients role in body fat reduction and increasing lean mass!

This nutrient has been widely studied and continues to be.  success-1

The lowest effective dose is generally said to be 1000-2000iu per day, with the upper limit around 10,000iu.

More is not better though so stay within these parameters unless advised otherwise from your doctor or health practitioner.

As always the brand of supplement you use is also extremely important, going for the cheap option is a false economy. Solgar is a brand you can trust, I have been using them for years.


The link above is the product that I take, they are 5000iu, so can be taken every other day. A great bonus for busy people.

If there is only one supplement you take for general health, this should be it!


Founder/Owner BKC