D is for Cholecalciferol?
D is for Vitamin D (Cholecalciferol) – Sunshine in a Capsule
Let’s be real — most of us think we get enough sun. But unless you’re sunbaking in your undies at lunchtime (please don’t), chances are you’re low on vitamin D — especially during winter or if you work indoors (aka: almost everyone).
So, what’s the deal with Vitamin D?
Vitamin D is technically a hormone, not a vitamin. Your body makes it when sunlight hits your skin — but if that sunlight is filtered through a window, sunscreen, or your jacket, it doesn’t count.
Vitamin D is crucial for absorbing calcium and keeping your bones strong. But it also plays a big role in your immune system, muscle function, and even your mood.
Why do we care?
✅ Strong bones & teeth – Without vitamin D, your body struggles to absorb calcium. That’s a one-way ticket to brittle bones later in life.
✅ Immune support – Helps regulate immune responses, possibly reducing the risk of colds and flu.
✅ Mood booster – Linked to lower rates of depression (hello, winter blues).
✅ Muscle health – Low vitamin D can contribute to muscle weakness and fatigue.
Who’s most at risk of being low?
☁️ People who work indoors or wear lots of sunscreen
🧴 People with darker skin (more melanin = less vitamin D production)
🍂 People over 50 — we just don’t convert it as well
🍄 Vegans or those on low-fat diets (vitamin D is fat-soluble and found mostly in animal foods)
💊 Anyone on long-term corticosteroids or certain other meds
How much do you need?
For most adults, 600 to 1000 IU per day is recommended. Some people may need more — especially if blood tests show they’re deficient. In Australia, vitamin D deficiency is surprisingly common (even with all our sun), so it’s worth getting checked if you're feeling low on energy, constantly sick, or achy for no reason.
Can you take too much?
You’d have to really overdo it — like megadosing daily for weeks. But because it’s fat-soluble, your body does store it. Stick to the label or what your doctor recommends.
Best way to take it?
With a meal that contains some fat — that helps with absorption. And yes, you can absolutely take it with your morning coffee — just have a little brekkie on the side.
Bottom line?
Vitamin D isn’t just for bone nerds — it’s vital for your energy, immunity, and mental health. If you spend more time under fluorescents than sunlight, a daily supplement might be the cheapest health upgrade you make all year.
Next up: we’re heading into “E” territory — a vitamin with serious antioxidant cred.