Why Vitamin D Matters (And How To Find Out If You're Deficient)
- dianeyoder2020
- Jan 13
- 8 min read
You're tired. You're getting sick more often. Your mood is lower than usual. Maybe your bones ache or your muscles feel weak.
Your doctor runs bloodwork. Everything comes back "normal."
But did they check your vitamin D?
Vitamin D deficiency is one of the most common nutritional deficiencies in the modern world. And because the symptoms are vague and overlap with so many other conditions, most people don't realize they're deficient until they finally get tested.
Here's the good news: testing is simple, affordable, and could explain symptoms you've been struggling with for years.
Disclaimer. For educational purposes only. Not intended to diagnose, treat, or cure any disease. Consult your healthcare provider before making changes to your health regime.
Why Vitamin D Is So Important
Vitamin D isn't actually a vitamin. It's a hormone that affects nearly every system in your body.
Here's what vitamin D does:
Supports Your Immune System
Vitamin D is critical for immune function. It helps your body fight off infections, viruses, and bacteria. When you're deficient, your immune system weakens and you get sick more frequently.
Low vitamin D is linked to increased susceptibility to respiratory infections, flu, and chronic infections.
Strengthens Your Bones
Vitamin D helps your body absorb calcium and phosphorus, which are essential for bone health. Without adequate vitamin D, your bones become weak and brittle.
Low vitamin D is associated with osteoporosis, bone pain, and increased fracture risk.
Supports Mental Health and Mood
Vitamin D receptors are found throughout the brain, and vitamin D plays a role in neurotransmitter production and brain function.
Low vitamin D has been linked to depression, anxiety, seasonal mood changes, and cognitive decline.
Regulates Hormones
Vitamin D influences hormone production and balance, including thyroid hormones, reproductive hormones, and insulin.
Vitamin D deficiency can contribute to hormonal imbalances, thyroid dysfunction, and blood sugar issues.
Reduces Inflammation
Vitamin D has anti-inflammatory properties and helps regulate the immune system's inflammatory response.
Chronic inflammation is at the root of most chronic health conditions, and adequate vitamin D helps keep inflammation in check.
Supports Muscle Function
Vitamin D is necessary for muscle strength and coordination. Deficiency can cause muscle weakness, aches, and fatigue.
Low vitamin D often shows up as unexplained muscle pain or difficulty with physical activity.
The Connection Between Vitamin D and Mineral Balance
Vitamin D doesn't work alone. It works closely with minerals, especially calcium, magnesium, and phosphorus.
Here's how they interact:
Vitamin D helps you absorb calcium. But if your calcium-to-magnesium ratio is already out of balance (which we often see on HTMA), taking vitamin D can make that imbalance worse by increasing calcium absorption without adequate magnesium to balance it.
Magnesium is required to activate vitamin D. Your body converts inactive vitamin D into its active form using magnesium-dependent enzymes. If you're magnesium deficient (which most people are), you can't properly use the vitamin D you're taking.
This is why mineral balancing and vitamin D work hand-in-hand. When your minerals are balanced, your body can use vitamin D effectively. And when your vitamin D is adequate, your minerals work better.
If you're working on mineral balancing through HTMA, knowing your vitamin D levels gives us a more complete picture of your health and helps us create the most effective protocol for you.
How Do You Know If You're Deficient?
The only way to know your vitamin D level is to test it.
Common symptoms of vitamin D deficiency include:
Frequent colds, flu, or infections
Chronic fatigue
Bone pain or joint aches
Muscle weakness or pain
Depression or low mood (especially in winter)
Difficulty healing from injuries
Hair loss
Poor sleep
Brain fog or difficulty concentrating
But here's the problem: these symptoms overlap with so many other conditions. You could have all of these symptoms and never realize vitamin D is the issue.
That's why testing is essential.
What Test Should You Get?
The test you need is called: Vitamin D, 25-Hydroxy
It's also known as:
25-hydroxyvitamin D
25(OH)D
25-Hydroxycalciferol
This is the standard test that measures your vitamin D levels accurately.
Make sure you ask for this specific test by name. There are other vitamin D tests, but this is the one you want.
How To Prepare For The Test
You don't need to fast before a vitamin D test. You can eat and drink normally.
However, we do recommend:
Stop taking vitamin D supplements for 3-5 days before testing. This ensures you're testing your body's actual vitamin D stores, not just the circulating vitamin D from a recent supplement dose.
Avoid testing right after significant sun exposure. If you've spent several hours in the sun recently (like a beach day or outdoor event), wait a few days before testing. Sun exposure can temporarily spike your vitamin D levels, giving you an inaccurate baseline reading.
How To Get Tested
You have three options for getting your vitamin D tested:
Option 1: Through Your Doctor
If you have insurance and a doctor you trust, you can ask them to order a vitamin D test at your next appointment.
Be specific. Ask for "Vitamin D, 25-Hydroxy" by name. Some doctors may try to order a different vitamin D test, but the 25-Hydroxy version is the most accurate.
Most insurance plans cover this test, especially if your doctor notes symptoms or risk factors for deficiency.
Option 2: Order Online and Go To A Lab
If you don't have insurance, don't want to wait for a doctor's appointment, or prefer to take charge of your own health testing, you can order a vitamin D test online for around.
Here's how it works:
Order the test online through a lab company
Provide basic information (name, address, date of birth)
A doctor at the company approves your test (usually within 12-24 hours; you never speak to this doctor)
You receive a lab requisition form via email
Find a blood draw location near you (you can search by zip code on the company's website)
Walk in or book an appointment at the lab (most locations don't require appointments)
A nurse draws your blood (quick and easy)
Receive your results via email within a few days
It's simple, affordable, and completely legitimate.
Online lab companies we recommend:
Some of these companies give you the option to choose between Quest Diagnostics or LabCorp for your blood draw. Either one is fine. Just choose whichever location is most convenient for you.
Option 3: At-Home Finger Prick Test
If you prefer to test from home and don't want to go to a lab, you can order an at-home vitamin D test kit.
Here's how it works:
Order the kit online (currently around $58)
The kit is mailed to your home with all instructions included
Use the provided lancet to prick your finger and collect a few drops of blood on the test card
Mail the test card back in the prepaid envelope
Receive your results via email (usually within 2-3 weeks)
Where to order: VitaminDCouncil.org (go to the Shop page and order the "In-Home Vitamin D Test Kit")
Pros:
You don't have to leave your home
No appointment needed
Some people find this more convenient
Cons:
Takes longer to get results (up to 3 weeks)
You have to prick your own finger (though most people say it doesn't hurt much)
You need to collect enough blood (usually 5 large drops), which can be tricky for some people
The Vitamin D Council has a video on their website showing exactly how to do the test if you want to see the process before ordering.
Both the lab draw and the at-home test are equally accurate. It really comes down to
personal preference.
What Should Your Vitamin D Level Be?
Once you get your results, you'll see a number measured in ng/mL (nanograms per milliliter).
Here's what the levels mean:
Below 20 ng/mL: Deficient
20-30 ng/mL: Insufficient
30-50 ng/mL: Sufficient (this is the general medical standard)
50-80 ng/mL: Optimal (many functional practitioners aim for this range)
Above 100 ng/mL: Too high (can be toxic)
Most integrative and functional health practitioners recommend a level between 50-80 ng/mL for optimal health.
If your level is below 30, you're definitely deficient and would benefit from supplementation. If you're between 30-50, you might still benefit from optimization, especially if you're dealing with chronic health issues.
What To Do With Your Results
Once you have your vitamin D results, here's what to do:
If You're Working With Me Through Root & Renewal:
Email me your results via WhatsApp or email. I'll review them alongside your HTMA results and incorporate vitamin D supplementation into your protocol if needed.
Remember, vitamin D works closely with calcium and magnesium. If your HTMA shows an imbalanced calcium-to-magnesium ratio, we'll need to address that while optimizing your vitamin D. This is why having both pieces of information (HTMA + vitamin D levels) gives us such a complete picture.
If You're Not Yet Working With Me:
If your vitamin D is low, you can start supplementing. A general guideline is:
1,000-2,000 IU per day for maintenance (if your levels are already decent)
5,000 IU per day for moderate deficiency
10,000 IU per day for severe deficiency (but only temporarily, and ideally under practitioner guidance)
Always take vitamin D with a meal that contains fat (like eggs, avocado, or nuts). Vitamin D is fat-soluble, which means it needs fat to be absorbed properly.
Consider taking it with magnesium. Many people are magnesium deficient, and magnesium is required to activate vitamin D. If you take vitamin D without adequate magnesium, you might not see the improvements you're hoping for.
Retest in 3-6 months to see if your supplementation is working and if your levels have improved.
Why Sunlight Isn't Always Enough
You've probably heard that you can get vitamin D from the sun. And that's true. Your skin produces vitamin D when exposed to UVB rays.
But here's the problem:
Many people don't get enough sun exposure (especially if you work indoors)
If you live in a northern latitude, UVB rays aren't strong enough in the winter months to produce vitamin D
Sunscreen blocks UVB rays (which protects your skin but prevents vitamin D production)
Darker skin tones require more sun exposure to produce the same amount of vitamin D
As you age, your skin becomes less efficient at producing vitamin D
This is why vitamin D deficiency is so common, even in sunny climates.
While getting sensible sun exposure is beneficial (aim for 10-30 minutes of midday sun on your arms and legs a few times per week), most people also need to supplement, especially in fall and winter.
The Bottom Line
Vitamin D is essential for your immune system, bone health, mental health, hormone balance, and overall wellness. And deficiency is incredibly common.
You can't guess your vitamin D level. You have to test it.
Testing is simple, affordable, and gives you clear information you can act on.
And when you combine optimal vitamin D with mineral balancing through HTMA, you're giving your body the complete foundation it needs to heal.
Take Action
Get your vitamin D tested. Whether you go through your doctor, order online, or use an at-home kit, just get it done.
Then, if you want to take it a step further, order your HTMA test so we can see the full picture of your mineral balance and create a comprehensive protocol that supports your entire body.
Order Your HTMA Test – Discover your stress patterns and get a personalized protocol to restore balance
Book A Free Clarity Call – Have questions? Let's talk.
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