In this blog, Dr. Sarah Pederson explains why vitamin D matters, how to know if you’re deficient, which blood test you should request, and what you can do to optimize your levels.
☀️ Why Vitamin D Is So Important
Vitamin D supports far more than healthy bones.
Research has shown that healthy vitamin D levels may help:
- Support egg development and ovarian function
- Improve endometrial receptivity
- Increase pregnancy rates
- Reduce the risk of preeclampsia
- Lower the risk of gestational diabetes
- Reduce the risk of preterm birth
- Support immune function
- Improve mood and overall well-being
Because vitamin D affects so many systems throughout the body, maintaining healthy levels is an important part of supporting both reproductive and overall health.
🩸 Make Sure You’re Getting the Right Vitamin D Test
Not all vitamin D blood tests measure the same thing.
Dr. Pederson recommends asking your provider for a 25-hydroxyvitamin D (25-OH Vitamin D) test. This measures your body’s vitamin D stores and provides the most accurate picture of whether you’re deficient.
Another test, 1,25-dihydroxyvitamin D, is typically reserved for very specific medical conditions and is not the appropriate test for routine vitamin D screening.
Knowing which test to request can help ensure you’re getting the information you actually need.
🌞 How Can You Increase Your Vitamin D?
There are several ways to increase your vitamin D levels, including:
- Getting regular midday sun exposure
- Eating vitamin D-rich foods such as salmon, mackerel, sardines, egg yolks, and beef liver
- Taking a high-quality vitamin D3 supplement
Unfortunately, food alone usually isn’t enough, and many people don’t consistently get enough sunlight throughout the year. For this reason, supplementation is often necessary.
💊 Choose Vitamin D3 Over Vitamin D2
If you’re taking a supplement, check the label.
Dr. Pederson recommends choosing vitamin D3, which is the form naturally produced by your body after sun exposure.
Compared to vitamin D2, vitamin D3:
- Raises vitamin D levels more effectively
- Remains in the body longer
- More closely mimics the body’s natural form of vitamin D
Choosing the right supplement can make a meaningful difference in improving your vitamin D levels.
📈 What Is an Optimal Vitamin D Level?
For general bone health, vitamin D levels above 30 ng/mL are considered adequate.
However, for fertility and hormone optimization, Dr. Pederson recommends aiming for a level of 50 ng/mL or higher.
Depending on your current vitamin D level, your provider may recommend different supplementation doses and repeat testing to monitor your progress.
🥗 Improve Your Vitamin D Absorption
Taking vitamin D consistently is important, but taking it correctly matters too.
To improve absorption:
- Take vitamin D with a meal that contains healthy fats.
- Make sure your magnesium levels are adequate, since magnesium is required to activate vitamin D.
- Have your vitamin D levels monitored regularly if you’re taking higher doses.
These simple habits can help your body use vitamin D more effectively.
💉 When Are Vitamin D Injections Helpful?
Some people have difficulty absorbing oral vitamin D due to digestive or other health conditions.
In these situations, vitamin D injections may help raise levels more efficiently.
At Vera Health & Fertility, vitamin D injections are one option for patients with significant deficiencies or conditions that interfere with absorption.
🌿 A Nutrient Deficiency Can Look Like a Hormone Problem
Dr. Pederson shares the story of a patient who believed her fatigue, hair loss, irregular periods, and low energy were caused by perimenopause.
After comprehensive testing, it turned out her hormones were relatively well balanced. Instead, she had severe vitamin D and iron deficiencies.
Once those nutrient deficiencies were treated, her energy improved, her mood stabilized, her cycles became more regular, and she no longer needed hormone therapy.
Her story is an important reminder that symptoms often blamed on hormones may actually be caused by underlying nutrient deficiencies.
Weekly Challenge
Schedule a vitamin D blood test if you haven’t had one within the past year.
While you’re at it:
- Ask for a 25-hydroxyvitamin D (25-OH Vitamin D) test.
- Check that your supplement contains vitamin D3 instead of D2.
- Review your results with your healthcare provider and create a plan if your levels are low.
Key Takeaways
- Vitamin D supports fertility, hormone balance, pregnancy, immune health, mood, and bone health.
- Ask for a 25-hydroxyvitamin D (25-OH Vitamin D) blood test to accurately assess your vitamin D status.
- Most adults benefit from vitamin D3 supplementation because food and sunlight alone are often not enough.
- Aim for a vitamin D level of 50 ng/mL or higher to support optimal fertility and hormone health.
- Taking vitamin D with healthy fats and maintaining adequate magnesium levels can improve absorption.
- Vitamin D injections may be a helpful option for people with absorption issues or severe deficiencies.
- Comprehensive testing can uncover nutrient deficiencies that may be contributing to fatigue, irregular cycles, infertility, and other hormone-related symptoms.
Resources & Next Steps
If you’re experiencing fatigue, irregular periods, infertility, PCOS, endometriosis, recurrent pregnancy loss, or other hormone-related symptoms, a comprehensive evaluation may include checking your vitamin D and other key nutrient levels. At Vera Health & Fertility, we focus on identifying and treating the root cause so you can feel your best and optimize your long-term health.
