The Power of Pure Vitamin D: A Complete Guide

In our quest for optimal health and wellbeing, it is often easy to overlook certain aspects of our diet and lifestyle that play crucial roles in maintaining our body's balance. One such element that's frequently underestimated is the power of pure Vitamin D. This vitamin, often referred to as the 'Sunshine Vitamin', is a crucial nutrient that our bodies need for numerous functions. In this comprehensive guide, we delve into the depths of the world of Vitamin D, unravelling its significance, benefits, sources, and much more.

Understanding Vitamin D

Vitamin D, a fat-soluble vitamin, is distinctive because it can be synthesised in the skin in response to sunlight. It exists in two main forms: D2 (ergocalciferol) and D3 (cholecalciferol). While D2 is primarily obtained from fortified foods and plant sources, D3 is synthesised in the skin and can be obtained from animal-based foods. Both forms are biologically inactive and must undergo two hydroxylations in the body for activation.

What is the best form of Vitamin D to take?

While both D2 and D3 are beneficial for health, research suggests that Vitamin D3 could be more effective at raising and maintaining adequate levels of Vitamin D in the body. It's worth noting that both forms are available in supplements, and the best form to take may depend on individual dietary restrictions or preferences. For instance, vegans or vegetarians might opt for D2 supplements as D3 is often derived from animal sources like lanolin which comes from sheep wool (with the exception of Naturelo Vitamin D3 from Lichen).

What is pure Vitamin D good for?

The benefits of pure Vitamin D are vast and varied. The primary function of Vitamin D is to

regulate the absorption of calcium and phosphorus in our bones and aid in cell-to-cell communication throughout the body.

  1. Bone Health: Vitamin D plays a pivotal role in promoting bone health. It helps the body absorb calcium, which is one of the building blocks of bone. Vitamin D deficiency can lead to conditions like rickets in children and osteomalacia or osteoporosis in adults.
  2. Immune System: Vitamin D is essential for a healthy immune system, helping your body fight off harmful bacteria and viruses. Recent studies have suggested a link between Vitamin D and reduced risk of multiple sclerosis and decreased heart disease risk.
  3. Mental Health: There's increasing evidence that Vitamin D plays a role in mood regulation and warding off depression. Some studies have found that supplementing with Vitamin D could improve symptoms of depression.
  4. Regulation of Insulin Levels: Vitamin D plays a critical role in regulating insulin levels, aiding in diabetes management. It also supports lung function and cardiovascular health.

How do you take pure Vitamin D?

Pure Vitamin D can be taken in several ways:

  1. Sunlight: The most natural way to get Vitamin D is by exposing your bare skin to sunlight. The amount of sun exposure you need can vary based on your location, skin type, the time of year, and other factors.
  2. Food: Vitamin D is found in fatty fish, beef liver, cheese, egg yolks, and foods fortified with Vitamin D like some dairy products, orange juice, soy milk, and cereals.
  3. Supplements: Vitamin D supplements, available in capsules or liquid drops, can be a good option, especially for those who have difficulty getting enough Vitamin D through sunlight or food.

What are the symptoms of low Vitamin D?

Vitamin D deficiency can be subtle yet has several symptoms. They may include:

  1. Fatigue and Tiredness: Feeling tired can have many causes, and Vitamin D deficiency may be one of them.
  2. Bone and Back Pain: Lower back pain and pain in bones, especially in legs, ribs, or joints, can be a sign of a deficiency.
  3. Depression: As Vitamin D plays a role in mood regulation, deficiency can often result in feeling low or depressed.
  4. Impaired Wound Healing: If your injuries are taking a long time to heal, this may signal a deficiency.
  5. Bone Loss: Low bone mineral density can be a sign of Vitamin D deficiency.
  6. Muscle Pain: There's a link between chronic muscle pain and low Vitamin D levels.

What happens to your body when you take Vitamin D every day?

Taking Vitamin D daily has numerous potential benefits, including improved bone health, enhanced immune function, improved mood, and reduced risk of certain diseases. Vitamin D acts like a hormone and plays a role in the regulation and expression of thousands of genes in your body. 

How soon will I feel better after taking Vitamin D?

The effects of Vitamin D supplementation can vary widely between individuals. If you're significantly deficient, you might start to feel better within a week or two of regular supplementation. However, for others, it could take a few months for levels to improve sufficiently and symptoms to diminish. Consistent supplementation under the guidance of a healthcare provider is key.

How can I increase my Vitamin D levels quickly?

To increase your Vitamin D levels rapidly:

  1. Increase Sun Exposure: Aim for 10-30 minutes of midday sun exposure several times per week. Remember to protect your skin if you plan to be outside for extended periods.
  2. Consume Vitamin D-Rich Foods: Include more Vitamin D-rich foods in your diet, such as fatty fish, fortified dairy products, and egg yolks.
  3. Take Supplements: If you're unable to get enough Vitamin D from sunlight or food, you can consider taking a supplement.

What blocks Vitamin D absorption?

Certain factors can inhibit the body's ability to absorb Vitamin D, including:

  1. Lack of Sunlight: Limited exposure to sunlight, due to factors like living in northern latitudes or being housebound, can hinder Vitamin D synthesis.
  2. Darker Skin: Melanin reduces the skin's ability to make Vitamin D, so individuals with darker skin tones may need more sun exposure to produce adequate amounts.
  3. Kidney and Digestive Disorders: Certain medical conditions, like chronic kidney diseases or some types of liver disease, can affect your body's ability to convert or absorb Vitamin D.
  4. Obesity: Vitamin D is extracted from the blood by fat cells, altering its release into circulation. People with a body mass index of 30 or greater often have low blood levels of Vitamin D.

What is the strongest Vitamin D you can take?

Vitamin D supplements can range from 10mcg (400 IU) to 100mcg (10,000 IU) per capsule. The strongest commercially available form is typically 100mcg. However, it's important to remember that more isn't always better. 

Who should not take Vitamin D3?

While Vitamin D3 is beneficial for most people, certain individuals should avoid it unless advised by a healthcare provider:

  1. People with Hypercalcemia: Those with high levels of calcium in the blood should avoid Vitamin D3 as it could further increase calcium levels.
  2. People with Kidney Disease or Kidney Stones: Vitamin D3 might increase calcium levels and increase the risk of kidney stones or kidney damage in these individuals.
  3. People with Sarcoidosis or Histoplasmosis: These conditions can increase the body's Vitamin D production, leading to high levels and potential toxicity.

Is Vitamin D3 better than just D?

Vitamin D3 (cholecalciferol) and D2 (ergocalciferol) are the two forms of Vitamin D. Both can impact your health positively, but the D3 form tends to be more effective at improving Vitamin D status because it is the natural form that your body produces in response to sunlight.

Is Vitamin D better in liquid or pill form?

Both liquid and pill forms of Vitamin D can be effective, and the best choice often depends on personal preference. Some people may find liquid Vitamin D easier to swallow or digest, and it may be a better choice for children or those who have difficulty swallowing pills.

Additionally, liquid Vitamin D may be absorbed more quickly or effectively by the body because it doesn't need to be broken down like a pill. However, capsule supplements are typically more convenient to store, transport, and dose accurately. Plus capsules can be opened up and the contents added to any drink.

Is it worth taking Vitamin D?

Given the wide range of health benefits associated with Vitamin D, from bone health to immune function, it is generally worth considering a Vitamin D supplement, especially for those at risk of deficiency. This includes individuals who get limited sun exposure, have darker skin, are of older age, or have certain medical conditions. However, always consult with a healthcare provider before starting a new supplement regimen.

Does Vitamin D give you energy?

While Vitamin D itself isn't an energy-boosting nutrient like certain B-vitamins or complex carbohydrates, a deficiency can cause fatigue and lower energy levels. Therefore, if you're deficient, supplementing with Vitamin D might help increase your energy levels.

Should I take Vitamin D every morning?

Vitamin D can be taken at any time of the day, but some people might find it beneficial to take it in the morning. It doesn't need to be taken with food or on an empty stomach. However, since it's fat-soluble, it might be absorbed slightly better with a meal that contains fats. Consistency is key, so find a routine that works best for you.

What is the Best Source of Vitamin D?

When we talk about the best source of Vitamin D, the answer isn't as simple as pointing to one food item or supplement. The 'best' source can depend on various factors including your diet, lifestyle, location, and individual health needs. However, if we were to consider the most effective and sustainable form of Vitamin D supplement, Cholecalciferol (Vitamin D3) derived from lichen comes out ahead.

Lichens are unique, slow-growing organisms that are a symbiotic partnership of two separate organisms, a fungus and an alga. They can be found worldwide, from deserts and rocky coasts to the Arctic tundra. Lichens are able to absorb sunlight and convert it into a usable form of Vitamin D3, similar to the process that occurs in human skin.

In most Vitamin D supplements, the source of Vitamin D3 is lanolin, a substance derived from sheep's wool, making these supplements unsuitable for vegans or those preferring not to consume animal-based products. On the other hand, lichen-derived Vitamin D3 is completely plant-based, thereby offering a viable alternative for vegetarians, vegans, and those following a plant-based diet.

Moreover, the Vitamin D3 obtained from lichen has been found to be just as effective, if not more so, as animal-derived Vitamin D3. It is bio-identical to the Vitamin D produced by the body when our skin is exposed to sunlight, meaning it is well absorbed and utilised.

Another advantage of lichen-derived Vitamin D3 is its sustainability. Unlike sheep farming, which can contribute to environmental issues such as land degradation and water contamination, lichen can be harvested in a sustainable and environmentally friendly way. This makes lichen-derived Vitamin D3 a great choice for those concerned about the environment.

Finally, lichen-derived Vitamin D3 is usually suspended in a cold-pressed organic oil like coconut or olive oil, which enhances the absorption of this fat-soluble vitamin in the body.


Vitamin D, often overlooked, plays a crucial role in many bodily functions, from bone health to immune function. Given its importance and the potential consequences of deficiency, understanding the power of pure Vitamin D is essential. Whether through sun exposure, diet, or supplements, ensuring adequate Vitamin D intake can significantly contribute to overall health and wellbeing.

And while sunlight remains the most natural way to get Vitamin D, lichen-derived Vitamin D3 supplements can be considered the best source for those needing to top up their Vitamin D levels, particularly for those following a plant-based diet or looking for a more sustainable and eco-friendly option.


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This article is intended for informational purposes only. The content has been researched and brought together to help broaden understanding of the topic. It is not intended to provide personal medical advice, which should be obtained from a medical professional. Always consult a healthcare provider before starting any new vitamin or supplement regimen.

By staying informed and proactive, we can make the best decisions for our health and wellbeing. With the power of pure Vitamin D, we can unlock a vital component of whole-body health. Remember, it's not just about living. It's about living well.

Remember to prioritise your health and always consult with a healthcare provider before beginning any new health regimen. Your health and wellbeing are well worth it.

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