If you live in Canada here's something worth knowing: from roughly September to May, the sun is simply not strong enough at our latitude to help your body produce vitamin D naturally. That's almost eight months of the year where your body is getting none from its primary source. And yet, vitamin D is one of the most important nutrients for hormone health, immune function, and energy.
I bring this up because vitamin D deficiency is one of the most common things I see in my patients. Not just in people who aren't supplementing, but in people who are actively taking it every day. The form matters, the dose matters, and without testing, it's genuinely hard to know if what you're taking is actually working.
The Best Form of Vitamin D Supplement: Drops or Gel Capsules
Not all vitamin D supplements are created equal, and form is the first place most people go wrong. My top recommendation: skip the tablets. Vitamin D is a fat-soluble vitamin, which means your body needs fat to absorb and use it properly. Tablets tend to have poor absorption, especially when taken without food. The best forms of vitamin D supplements are liquid drops or gel capsules, taken alongside a meal that contains healthy fat like avocado, eggs, olive oil, or nuts.
Fat-soluble vitamins also behave differently from water-soluble ones. Your body stores them rather than excreting any excess, which means you can also be taking too much! This is exactly why getting the dose right matters and why testing is so important.
Why So Many People Are Still Vitamin D Deficient Even While Supplementing
This is the part that surprises most people. You can be taking a vitamin D supplement every single day and still test deficient. The reason is almost always one of three things: the form isn't absorbing well, the dose isn't high enough for your individual needs, or both.
Standard over-the-counter dosing is rarely personalized. A simple blood test through your naturopathic doctor can tell you exactly where your levels sit, so we can build a dosing plan that's tailored specifically to you. I recommend testing at minimum once a year, ideally in the fall when your summer reserves start to drop.
Vitamin D and Hormone Health: Why This Nutrient Matters More Than You Think
Vitamin D plays a role in nearly every hormone-related concern I work with in my practice. It supports thyroid function, estrogen and progesterone balance, insulin sensitivity, mood regulation, and immune health. If you're dealing with fatigue, PMS, irregular cycles, perimenopause symptoms, or low mood, your vitamin D levels are one of the first things I look at.
It is rarely the only piece of the puzzle, but it is almost always part of it.
How to Choose the Right Vitamin D Supplement: A Quick Summary
Choose liquid drops or gel capsules over tablets. Take it with a meal containing healthy fat. Get your levels tested to find your ideal dose. Retest at least once a year, and more frequently if you're working to correct a deficiency.
If you've been supplementing and still feeling off, a blood test is the logical next step. Ready to know your levels with blood work? Book an appointment here to jump in!
Disclaimer: Any information is for informational purposes only and is not intended to be used in place of professional medical advice. Always seek the advice of a qualified health care practitioner with any questions or health concerns you may have and before starting any new treatments (including supplements).
