Evidence-based repletion using van Groningen formula
A level of 30-50 ng/mL is generally considered adequate for bone and overall health. Levels below 20 ng/mL are considered deficient, while levels between 20-30 ng/mL are insufficient.
Vitamin D3 (cholecalciferol) is the form produced naturally by your skin and is generally more effective at raising blood levels than Vitamin D2 (ergocalciferol). D3 is preferred for supplementation.
Yes. Vitamin D is a fat-soluble vitamin, meaning it is absorbed much better when taken with a meal that contains some fat (like eggs, avocado, nuts, or yogurt).