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Everything here is reference information drawn from the research literature, not medical advice, and Lamduan is neither a doctor nor a pharmacist. Supplements are not medicines and do not replace anything a doctor has prescribed. If you take regular medication, are pregnant or breastfeeding, have liver or kidney disease, or have surgery coming up, speak to a pharmacist or doctor before starting anything on this page.
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Tap a name for all six answers. Every answer carries a badge saying how strong the evidence is, and where the marketing does not match the research, it says so plainly.
No supplement matches that.
💊 Vitamins
Vitamin D3cholecalciferol
📖What it is
A vitamin the body makes from sunlight. It behaves more like a hormone than a vitamin, governing calcium absorption and the expression of thousands of genes.
🎯What it helps withStrong evidence
Correcting deficiency and protecting bone in people who are actually deficient — well established. In people already replete, the VITAL trial (25,871 people) found no reduction in fractures.
⚗️Effect on hormonesModerate
Testosterone rises only in men who are genuinely deficient; in replete men it does not move. This is the most commonly mislabelled claim in the supplement aisle.
Weight and fat lossNo human data
Does not cause weight loss. Low vitamin D in obesity reflects the vitamin being sequestered in fat tissue — the cause and effect run the other way round.
🌙SleepWeak
Small studies link low vitamin D to poorer sleep, but there is no good evidence that supplementing improves it.
❤️Other health effectsStrong evidence
Bone, immune function and muscle. Best guided by a blood test — the goal is to reach the normal range, not to go as high as possible.
📏Dose and ceiling
Commonly used: 1,000-5,000 IU per day
4,000 IU/day (100 mcg) — IOM and EFSA agree; counts all sources.
When to take it
Take with a meal containing fat, or it will not absorb.
Caution
Sustained excess causes hypercalcaemia — nausea, weakness, frequent urination, kidney stones, and at the extreme renal failure and vascular calcification. Usually at blood levels above 150 ng/mL.
