Rankings / Essentials — Vitamins & Minerals
Vitamin D
Essentials · Vitamin
Also known as: Cholecalciferol ·Vitamin D3 ·25-OH-D
Tier A+
Bottom line
Read Off Label grades Vitamin D as A+ (8.4/10) based on strong evidence, strong benefit magnitude, and a low-risk safety profile.
VITAL (2019, n=25,871) largely negative for CV and cancer primary prevention in generally-sufficient Americans — suggests supplementation mostly helps deficient individuals.
Typical use: 2000-5000 IU/day D3 (aim 25-OH-D 40-60 ng/mL per biohacker consensus; mainstream target 30+) — OTC.
What this is
VITAL (2019, n=25,871) largely negative for CV and cancer primary prevention in generally-sufficient Americans — suggests supplementation mostly helps deficient individuals. Jolliffe 2021 respiratory infection meta: modest protective effect. Biohacker obsession with 'higher is better' above 60 ng/mL not well-supported. K2 co-supplementation often promoted with thin evidence.
Mechanism
Ultraviolet-synthesized or dietary D3 → 25-OH-D (storage) → 1,25-(OH)2-D (active); binds VDR (nuclear receptor) throughout body; modulates thousands of genes; immunomodulatory — shifts Th1/Th17 toward Treg
Dose & route
2000-5000 IU/day D3 (aim 25-OH-D 40-60 ng/mL per biohacker consensus; mainstream target 30+)
Citations
- https://pubmed.ncbi.nlm.nih.gov/30415629/
- https://pubmed.ncbi.nlm.nih.gov/33611047/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6950667/
- https://www.nejm.org/doi/full/10.1056/NEJMoa1809944
- https://pubmed.ncbi.nlm.nih.gov/31405892/
- https://www.nature.com/articles/s41574-021-00593-z
- https://clinicaltrials.gov/study/NCT05002530
Links go to the source. If a link is dead or you want something re-checked, let me know.
Common questions
- Does Vitamin D work?
- Read Off Label rates the evidence for Vitamin D as Strong and the benefit magnitude as strong, producing an overall grade of A+ (8.4/10). VITAL (2019, n=25,871) largely negative for CV and cancer primary prevention in generally-sufficient Americans — suggests supplementation mostly helps deficient individuals.
- Is Vitamin D safe?
- Vitamin D has a low risk profile in published human data. Legal status: OTC. This is not medical advice — see the disclaimer.
- What is the typical dose for Vitamin D?
- 2000-5000 IU/day D3 (aim 25-OH-D 40-60 ng/mL per biohacker consensus; mainstream target 30+)
- How does Vitamin D work?
- Ultraviolet-synthesized or dietary D3 → 25-OH-D (storage) → 1,25-(OH)2-D (active); binds VDR (nuclear receptor) throughout body; modulates thousands of genes; immunomodulatory — shifts Th1/Th17 toward Treg
This is an independent synthesis of published research by a non-clinician. Scores are opinions supported by citations, not prescriptions. See the full disclaimer and methodology for how this score was produced and what it does and doesn't mean.