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A fat-soluble secosteroid hormone critical for calcium absorption, immune function, and bone health. Deficiency is widespread, affecting an estimated 40-50% of the global population.
Maintains bone health and prevents osteoporosis
STRONGIncreases intestinal calcium and phosphorus absorption; regulates osteoblast/osteoclast activity
Supports immune function
STRONGActivates innate immune cells (macrophages, dendritic cells) via VDR; induces cathelicidin antimicrobial peptide
May reduce risk of respiratory infections
MODERATEEnhances mucosal defense and modulates inflammatory cytokines
Associated with reduced all-cause mortality
MODERATEMultiple systemic effects on cardiovascular, immune, and metabolic health
COMMON: 1000-4000 IU
TIMING: Morning with a fat-containing meal
D3 (cholecalciferol) is 87% more potent than D2 (ergocalciferol) at raising serum 25(OH)D. Dose depends on baseline levels. Get serum 25(OH)D tested; target 30-50 ng/mL.
Independently graded against 173,636 indexed supplements with 177 published clinical interactions, sourced from PubMed, FDA CAERS, openFDA, and NIH DSLD.