Hello everybody. Dr. Bryan Dzvonick here. In the following transcript from the above video I discuss what your optimal vitamin D lab value should be and how to make it happen. Enjoy.

Vitamin D is one of the fat-soluble vitamins that everyone nowadays seems to be deficient in. It’s a good idea to know what your vitamin D level is. So when you’re having your yearly physical, in addition to other laboratory tests, make sure to let your doctor know you would like your vitamin D levels tested as well.

When you get your lab results, you’ll see the standard lab range of 30 – 100 ng/mL. For an adult, you want your value to be around 50 ng/mL. This is the optimal zone where you get the bone strengthening, immune modulating and cancer preventing effects of vitamin D. If your value is below the optimal zone you can boost it by eating foods high in vitamin D, by getting out in the sun or by supplementing your diet with Vitamin D3.

Food Sources

Some processed foods like orange juice, milk and cereal grains are fortified with vitamin D meaning the manufacturer adds vitamin to the product. However, eating a really good diet means limiting processed foods so you’ll want to eat foods that naturally contain vitamin D. The most common natural food sources of vitamin D is sun-exposed Portabella mushrooms. Just flip over and put in the sun for 30 minutes and the mushrooms make vitamin D. Other sources include Sockeye Salmon, Sword fish, and Rainbow Trout.


Your body is a vitamin D making machine just add sunshine. People with very light skin should spend 10-15 minutes per day exposing at least 20% of their skin to the mid-day sun and people with very dark skin should do the same but spend 25-30 minutes per day in the mid-day sun.

Dietary Supplements

There’s tons of vitamin D3 supplements out there on the market. A typical dose for an adult is 2,000 iu per day and the maximum dose for an adult is 4,000 iu per day. If you’re supplementing higher than that, you should be under the care of a doctor.  Have your levels monitored about every 3 months because vitamin D can accumulate in your body if you take too much and it could cause things like kidney stones and accelerated calcification of the arteries.


Now you know what your vitamin D lab values should be and how to get it to the optimal level. If you liked this transcript, consider watching the video and subscribing to my YouTube channel for more content like this. Thank you for reading and I’ll catch you in the next one.

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Hi-Po Emulsi D3 (by Designs for Health):