I spoke to a few guys last week who were worried they weren’t getting enough vitamin D.

Vitamin D deficiency is pretty common and a growing list of diseases and disorders are being linked to it. There are also A LOT of conflicting guidelines as to sun exposure times required for adequate dosage–and these can be confusing–as it depends on the location where you live, skin color and many other factors.

What is pretty clear from all the modern research is that you need adequate amounts of vitamin D either through sun exposure or supplementation for maximum health. The research is considerable in regards to prostate health, cancer, bone health, mental health, testosterone deficiency and many other ailments. Every week there seems to be a new, positive, clinical study on the health benefits of this vitamin.

General recommendations from the Vitamin D Council has us men taking about 5,000 IU’s a day for 2-3 months in order to get our blood serum levels between 50 and 80 ng/mL., which is generally considered the optimal range (note this is nearly 10x the Government recommendation which is 600 IU’s). The only way to know what your levels are however is to have a 25-hydroxyvitamin D test done by your doctor to see what your levels are and then to take an adequate dosage to get you to a healthy range. Some naturopaths prescribe mega dosages of 20,000+ IU’s a day to supercharge your body back to a healthy range and then level off the dosages to keep you there.

I take personally about 10,000IU a day, which is the upper limit of the Vitamin D Council recommendation. My levels have been constant at about 70 ng/mL for a while. I supplement, but I also get a lot of sun exposure.

There are 1000 IU’s in Prost-P10x and I supplement with the 5,000 IU Jarrows brand that you can find at Amazon.com by clicking here. There is also a lot of great research on vitamin D here and here if you are interested in researching it further.

And a final fun fact: your own body is pretty efficient at making vitamin D3 from natural sunlight (converting cholesterol to the vitamin), but vitamin D3 supplements are made from either fish oil (cod liver oil being the most potent) or from sheep’s lanolin. So there are no real vegetarian sources. For me, the cheapest and best way to get my D will continue to be outside and in the water as much as possible.