Vitamin D deficiency is a widespread issue that can have significant impacts on energy, mood, and overall health. Even those who may be predisposed to better vitamin D absorption, such as redheads, can still be at risk for deficiency due to factors like lack of sun exposure. Supplementing with vitamin D and monitoring levels through testing can be an effective way to address deficiency and improve well-being.
Vitamin D deficiency is more common than you think
Research has shown that a staggering 50% of the world’s population has insufficient levels of vitamin D. The author, despite being a redhead and supposedly having better vitamin D absorption capabilities, discovered through testing that their own vitamin D level was a very low 21 ng/mL, well below the ideal range of 50-70 ng/mL. Living in the dark winter months of the Pacific Northwest and working indoors contributed to the author’s deficiency.
Low vitamin D can tank your energy and mood
Prior to supplementing, the author experienced telltale signs of vitamin D deficiency including fatigue, moodiness, and brain fog. They noted, “I’ve been feeling a little bit more fatigued, definitely my mood has been out of whack.”
Even the nootropic supplements they were taking for focus weren’t quite getting them to an optimal level. Low vitamin D was likely a major factor in their suboptimal energy and mental performance.
10,000 IU per day moved the needle on D levels
To correct their deficiency, the author took 10,000 IU of vitamin D3 per day, a dosage they typically recommend for patients with levels as low as theirs. Retesting after 30 days showed their level had more than doubled, going from 21 ng/mL to 45 ng/mL. While still not quite in the ideal 50-70 ng/mL range, it was a significant improvement in a short time.
The benefits of correcting a vitamin D deficiency were noticeable
After a week of supplementing, the author didn’t notice much difference. But by week two, their energy and mood started to slightly improve. At week three, the changes in energy, focus, and mood were significant. “I really did start noticing a big change in my energy but also my focus and just my mood throughout the day,” they reported.
By the end of the 30 days, they felt healthier overall, had better stamina, and their brain fog was gone. Vitamin D was the only major change in their regimen, so it likely accounted for the improvements.