In the past two decades there has been a crusade by the skin care industrial complex to make you afraid of the sun, not unlike how modern woman are taught to be afraid of heterosexual men. This shaming movement has made us averse to receiving sunlight that is so critical for optimal health.

The problem in your awareness of vitamin D starts with the name: it’s not just a vitamin but a hormone that is synthesized and activated in multiple locations within your body. Science still has not been able to declare a firm verdict on vitamin D’s many effects and functions, meaning you won’t find consistent guidelines of exactly how much of it you need per day, either via supplementation or through the sun. That leaves many of us in the dark about what the consequences are when we don’t get enough.

Here are health claims that European, Canadian, and American governments allow on vitamin D supplement labels:

  • normal function of the immune system
  • normal inflammatory response
  • normal muscle function
  • reduced risk of falling in people over age 60
  • may reduce the risk of osteoporosis

New research has revealed additional benefits on your mind:

Every tissue in the body has vitamin D receptors, including the brain, heart, muscles, and immune system, which means vitamin D is needed at every level for the body to function.

[…]

Seasonal Affective Disorder (SAD), a mood disorder featuring depressive symptoms, occurs during the dark times of the year when there is relatively little sunshine, coinciding with the sudden drop in vitamin D levels in the body. Several studies have suggested that the symptoms of SAD may be due to changing levels of vitamin D3 (link is external), which may affect serotonin levels in the brain (link is external).

If you experience the winter blues like I do in Europe where I get not one strong ray of light for months at a time, it’s probably from a deficiency of vitamin D, especially if you’re not drinking over eight cups of milk a day:

Fortified foods provide most of the vitamin D in the American diet. For example, almost all of the U.S. milk supply is voluntarily fortified with 100 IU/cup. (In Canada, milk is fortified by law with 35–40 IU/100 mL, as is margarine at =530 IU/100 g.) In the 1930s, a milk fortification program was implemented in the United States to combat rickets, then a major public health problem. Other dairy products made from milk, such as cheese and ice cream, are generally not fortified. Ready-to-eat breakfast cereals often contain added vitamin D, as do some brands of orange juice, yogurt, margarine and other food products.

Here’s an informative lecture at the University Of California that explains vitamin D’s importance and how much sunlight you actually need:

I started supplementing with 2000 IU’s in December of 2014 to combat my low mood and general lethargy. Within four days, my mood improved and I gained more pep in my step. Over two months later my mood continues to be normal (I’m not jumping off the walls but I have the state that I normally experience in summer). I also have not contracted a cold this winter season when the previous winter I was sick more than three times.

Vitamin D deficiency is serious yet few people understand it even exists:

Studies have shown that if you improve your vitamin D status, it reduces risk of colorectal cancer, prostate cancer, and a whole host of other deadly cancers by 30 to 50 percent.

[…]

One of Dr. Holick’s studies showed that healthy volunteers taking 2,000 IUs of vitamin D per day for a few months up-regulated 291 different genes that control up to 80 different metabolic processes, from improving DNA repair to having effect on autoxidation (oxidation that occurs in the presence of oxygen and/or UV radiation, which has implications for aging and cancer, for example), boosting your immune system and many other biological processes.

[…]

Vitamin D is a fat-soluble, hormone-like vitamin, which means body fat acts as a “sink” by collecting it. If you’re overweight or obese, you’re therefore likely going to need more vitamin D than a slimmer person — and the same holds true for people with higher body weights due to muscle mass.

I advised my sister to supplement with vitamin D (she’s on 2000 IU’s a day), and she reported a better mood within a week. If you only supplement with one vitamin, I’m convinced that D is the best choice.

I plan on reducing my dosage to 1000 IU’s a day in the summer as an insurance policy while making stronger efforts to get at 15 minutes of direct sunlight per day beyond just my face and forearms. While I’m not too big on taking supplements or drugs to prevent health problems I may suffer from decades into the future, I see the value that vitamin D has by making the everyday quality of my life better, especially during the winter months.

Read Next: How Baking Soda Changed My Life

109 Comments

  1. TJ March 2, 2015 at 9:16 am

    Will have to look into this. Is taking it in pill form the same as sun exposure?

    1. spidaman3 March 2, 2015 at 9:22 am

      The pills are highly BioAvailable and the kidney has the enzymes to activate them

      1. anon1 March 2, 2015 at 10:16 am

        Bioavailable?

      2. spidaman3 March 2, 2015 at 11:06 am

        It’s how much the body can use something it absorbs, like foods, drugs, cosmetics, etc.

    2. Joel W March 2, 2015 at 9:52 am

      Depends on the quality of the supplement, but none compare to sun exposure

    3. Roosh_V March 2, 2015 at 10:02 am

      No, absorption is not 100% so the sun will always be superior. Plus you can’t “overdose” using the sun assuming you don’t burn yourself.

      Vitamin D in pill form is fat soluble so be sure to take it right after eating your most fat-rich meal of the day.

      1. GRock March 2, 2015 at 11:42 am

        A Dr. on Fox news I saw recently recommended 4000 i.u. D3 for adult males every day during winter time.

      2. zaqan March 2, 2015 at 5:59 pm

        Lmao, I take 10000 in winter and 5000 in summer.

      3. bear March 15, 2015 at 3:32 pm

        Only if not taken in conjunction with K2

      4. zaqan March 15, 2015 at 11:21 pm

        Thanks Ill look into it. Ive dropped down to 5000 anyway. I live at 40ºN and dont get much sun. Might be worth getting a blood test or whatever to check my levels. And remember that taking 5000 doesnt mean absorbing it.

      5. Crisrose May 4, 2015 at 10:42 pm

        Take with K2. Problem solved.

      6. bear March 15, 2015 at 3:31 pm

        If you have been living in the northern hemisphere most of your life your body is so deficient its nearly impossible to overdose on it. Ive been taking 6000 IUs daily with K2 for five months with no ill effect.

      7. zaqan March 15, 2015 at 11:18 pm

        I live at 40ºN and dont go out in the open sun that much. I have been taking that much for at least a year, maybe two.

      8. bear March 16, 2015 at 8:12 am

        Has it helped you? Do you dial back the amount during summer? Any negative effects?
        I ask because this is my first year ever taking a supplement for D.

      9. Nash March 2, 2015 at 3:49 pm

        If I’m not taking the vistamin D with a meal, then will it be sufficiant to take it with just my omega-3 capsules that contain the fish oil?

      10. zaqan March 2, 2015 at 6:00 pm

        Its best with food, like all drugs and vitamins, but something is better than nothing.

      11. Rob March 3, 2015 at 3:24 am

        Fish oil and vitamin D should both be taken with a high fat meal

    4. zaqan March 2, 2015 at 5:59 pm

      I recommend twinlab d dots or a liquid form. look for one without preservatives like benzoate.

  2. TRR March 2, 2015 at 9:42 am

    Next supplement that help a lot of men: Zinc.

    A lot of zinc deficiencies nowadays, helps boost T

    1. GRock March 2, 2015 at 11:52 am

      Yes, but mind you Zinc dumps all your copper, so too much Zinc, and the timing you take it compared to copper or your copper available stores, should be considered.

    2. mclovin89 March 2, 2015 at 10:15 pm

      nitric oxide or something apperntly helps with boners

    3. Guest March 4, 2015 at 5:37 pm

      Fuck yes. Zinc will fight a cold and heal your internal tissues.

      If anyone’s a singer, Zinc is the best thing for vocal recovery I’ve ever come across.

  3. Eduardo the Magnificent March 2, 2015 at 10:15 am

    Whatever you do, do NOT use sunscreen. EVER. It blocks the ability of your skin to absorb sun rays so a) you’ll never get tan, which will helps prevent sunburn, and b) you won’t be able to produce vitamin D. If you’re very light skinned, start with 10 minutes of mid-day sun and work your way up. Keoni did some articles about this topic long ago.

    http://hawaiianlibertarian.blogspot.com/2012/04/key-is-d.html

    http://hawaiianlibertarian.blogspot.com/2010/05/red-pill-reality-dispelling-blue-pill.html

    http://hawaiianlibertarian.blogspot.com/2011/09/for-you-oh-glittering-sun.html

    1. Bear Hands March 2, 2015 at 11:47 am

      You have to find the right balance of exposure. Too much sun is going to age you prematurely and risks skin cancer. Perhaps follow through with your recommendation for some amount of exposed time before using sunscreen.

      1. Eduardo the Magnificent March 2, 2015 at 11:52 pm

        Bullshit. Skin cancer hardly existed before sunscreen. Otherwise the American Indian would have never made it past 15 years of age.

      2. Andrew March 3, 2015 at 6:34 am

        Skin cancer exists today because of higher UV levels than anytime in recorded history. There is indisputable evidence linking UV levels to skin cancer. For short periods, you’re fine. But extended periods, use sunscreen or suffer the consequences.

      3. John L April 26, 2015 at 7:19 pm

        The lifespan of pre columbian American Indians was 35 years

      4. obot October 28, 2016 at 7:59 pm

        That might have something to do with hunting mammoths and buffalo using spears. They also pretty much lived without shelter and were constantly at war with other tribes.

    2. TyDaMan March 9, 2015 at 12:26 am

      Heard about that.

  4. Johnny March 2, 2015 at 10:19 am

    Roosh
    You and I are close in age- have you noticed how the power elite bastards have put 4x more songsugar in the US milk supply than when we were say 8 years old? It used to be 4-7gs of sugar per serving now 15-17gs. All the extra sugar and toxic preservatives are helping The USSAs fatpocalypse maintain and increase. It’s all such bs in the USSA-Work for the man, try to game 49ers who have bitch shields 3 s as high as they should for their looks/status, hope Zog doesn’t get us all nuked by playing war on virtually every continent, listen to aipac pimped out politicians lame ass two faced rhetoric during electoral cycles and on the “news”. Like I told this guy the other day screw this toxic cess pool titled America.

    1. Guest March 4, 2015 at 5:40 pm

      Sugar will contribute to “mystery illnesses” with no “approved” cure, and not “approved” for the medical school curriculum.

      All this means is more suffering for us, and more monies for the ZOG Corporation’s Health Care branch.

      And a bunch of ego-driven, dumbshit doctors who will not hesitate to take your money and run you around in circles.

      1. spicynujac March 5, 2015 at 12:16 am

        I have done some reading and documentary watching that discussed how the false backlash against normal foods to have things that are “fat free” (fat is not bad for you) resulted in high sugar foods, which are much worse for you. Sugar and processing / refinement are bad. Fat and whole pure foods are not. Don’t eat margarine. Choose butter. Always eat the real foods.

  5. Johnny March 2, 2015 at 10:23 am

    Roosh btw
    I bet if you knew what you knew now at 23 you would’ve just booked a one way flight to Wroclaw.

    1. overtravelling.com March 2, 2015 at 2:08 pm

      I’m in Wrocław now, but I don’t understand what’s so great about it

      1. Johnny March 6, 2015 at 8:20 pm

        Go to DC or a town of 250k in the South then we’ll talk. Kharkov is better than where you’re at though🍻

  6. Fatty Basher March 2, 2015 at 11:04 am

    I notice the pale fatties that attack you on Twitter are vitamin D deficient. Spending all day indoors crying about muhsoggyknees is more important than getting some much needed outdoor sunlight hiking or jogging. Sunlight exposure is for patriarchal shitlords.

    1. zaqan March 2, 2015 at 6:02 pm

      My ex was a miserable bitch who stayed inside all day and was chronically depressed. Had one window in her room that I think faced north.

  7. nclaughlin . March 2, 2015 at 11:17 am

    You can choose either Vitamin D or D3. You body will process D into D3. For over the counter pills, if I remember correctly, the largest D’s are 400 IU’s and the largest D3’s are 5000 IU’s. If you want large doses, a single D3 pill is more convenient that multiple regular D’s. I believe there are prescription D3’s that are 50,000, even 100,000 IU’s, some injectible.

    1. Roosh_V March 2, 2015 at 11:20 am

      I’m doing D3 (3000 iu’s).

    2. Guest March 4, 2015 at 5:44 pm

      Welcome Gramps! Lol

  8. TyskKille March 2, 2015 at 11:29 am

    Great advice! I have left Germany for Sweden a couple of years ago, and began to experience extreme lethargy and depressed mood during my third winter there. It took my two more such winters before I found that I was deficient in vitamin D. After taking supplements for just 1 week, I started to feel much stronger in my legs and my energy level came back to normal. It really felt like a little miracle.

    1. Nash March 4, 2015 at 1:33 am

      Is it possible that Sweden, being the Saudi Arabia if feminism, could be making you feel ill? Afterall, men are 4th class citizens in that society.

    2. Nash March 4, 2015 at 2:18 am

      How many IU’s of D were you taking?

      1. TyskKille March 5, 2015 at 6:31 pm

        3,200 IU in the beginning, now 2,400 IU (3 x 800).

      2. Nash March 6, 2015 at 8:26 am

        Thanks!

  9. GRock March 2, 2015 at 11:39 am

    Outside of mood, the DNA repair part I suspect will prove in future studies to be the greatest value of Vit D supplementation. I read 15 years ago that to fully unlock your genetic code, you must get 20 minutes of direct sunlight on each temple,

      1. bear March 15, 2015 at 3:37 pm

        Yeaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaahh!!!!

    1. gizzard of oz March 3, 2015 at 5:55 pm

      The temples they built in adulation of me are located in the shade of a mountain, unfortunately.

  10. Bear Hands March 2, 2015 at 11:49 am

    I can report the same finding about my immune system. I have been on 2000 IUs a day of Vitamin D for about 2 years along with 1000 IUs coming from the multivitamin I take. I have only had one winter illness in this time period. I had a minor cough at a time when my friends and family were catching the flu. Otherwise I have no colds or flu to report.

  11. Ivan Asen II March 2, 2015 at 12:12 pm

    The best source for vit D are the sardines – skinless and boneless. Vitamin D is a fat-soluble vitamin, which means it requires fat to be absorbed.

    Also make sure you are getting adequate amounts of vitamin K2 and vitamin A in you diets. Sources of vitamin A include organ meats, cod liver oil and full-fat milk and cream from grass-fed cows. Sources of vitamin K2 include fermented foods, hard cheeses and kefir as well as egg yolks and butter from grass-fed cows.

    Frequent ejaculation can lead to lead to vit D deficiency. Magnesium and vitamin D are very synergistic, that is, increasing one also increases the other.

    1. zaqan March 2, 2015 at 6:04 pm

      Yea K and D complement each other and it can also be a supplement. Did not know about egg yolks. I eat a good deal of eggs – a dozen plus a week.

  12. Poder March 2, 2015 at 12:22 pm

    I take teaspoon of cod liver oil per day. It tastes like trash, but it does the job.

  13. bendy March 2, 2015 at 12:53 pm

    D3, B-12, zinc, magnesium and iodine are the only things worth supplementing above what a standard multivitamin/mineral and a healthy diet offers, and also in a specific form.
    Zinc picolinate, magnesium citrate + bisglycinate, B12-methylcobalamin + adenosylcobalamin.
    An Honorable mention goes to high dosing vitamin B6, especially for those of us taking magnesium, zinc and/or eating a lot of food/protein(usually for bodybuilding purposes).

  14. Clark Kent March 2, 2015 at 1:12 pm

    Been taking vitamin-D for a few years now.
    Without it I lose all my momentum through the winter.
    My Mediterranean genes are just not meant to be stretched through months of darkness.
    The vitamin-D doesn’t get me “high” but it certainly keeps me from becoming depressed.
    Totally agree with Roosh.

    1. Guest March 4, 2015 at 5:45 pm

      You can get paid for taking vitamin-D, you know

      1. Clark Kent March 4, 2015 at 6:00 pm

        What? Can I also get 6 pack abs by following these 3 easy steps?

  15. jbird669 March 2, 2015 at 1:20 pm

    I take Vitamin D3 daily. It helps with illnesses in the winter in addition to all of the other benefits.

  16. cookipuss March 2, 2015 at 1:29 pm

    If the sun is so vital, how do you explain the Scottish?

    1. zaqan March 2, 2015 at 6:05 pm

      pale skin was developed as an adaption to less sun exposure

    2. Mantis March 7, 2015 at 2:56 am

      The traditional Scottish diet was very rich in vitamin D. They tended to eat far more fish than their English neighbours to the South, and their rivers were so rich in salmon that poor hired labourers would refuse a job if their employers would be feeding them salmon more than twice a week. Or so they say. ; )

      And not only fish, but broths, offal and milk from grass-fed sheep and cattle.

      The modern Scottish diet is pretty much one of the worst in the world, though!

    3. Stone Hardplace April 16, 2015 at 6:29 pm

      I am Scottish and I get reverse SAD
      sun makes me unhappy,
      winter is wonderful 🙂

  17. MrBiIIGoode . March 2, 2015 at 1:41 pm

    This is even more important for African Americans who live in higher latitudes such as in Europe, because darker skinned populations being adapted to intense sunlight in equatorial tropical regions have an even harder time synthesizing vitamin D in latitudes more distant from the sun. Some researchers have claimed that this could be one of the reasons backs are more prone to many types of cancer. Their darker melanated skin inhibits the UV rays like a sunscreen. This is exactly why people in Europe evolved lighter skin. Just one more example of why accepting racial differences is important.

    1. Guest March 4, 2015 at 5:53 pm

      Cincy Reds manager Dusty Baker got slammed in the media a few years back for making the innocuous observation that blacks were less comfortable in colder weather than whites.

      Accepting racial differences is important for many reasons, one of those being that it can be a tool to use against the media’s war against Common Sense.

  18. Rude Man March 2, 2015 at 1:57 pm

    I’ve been supplementing with Vitamin D for a long time and take 5000 IU most days during the winter. This is one vitamin this is possible to overdose on, so don’t go taking crazy amounts of it. It is fat soluble and is stored in the liver. It actually has more benefits the higher your blood level concentration is, so if you want to get the most out of it, it may be worth getting your vit D blood levels tested after you’ve been supplementing a while.

    1. CommonSense March 9, 2015 at 12:40 am

      In order to overdose on Vitamin D you’d have to take hundreds of thousands of IU per day and even then it’s not a sure thing. Noone taking capsules is going to overdose unless they are swalling an entire bottle per day, but then given the cost of Vitamin D they’d have to be the stupidest rich person alive.

  19. G-Rack March 2, 2015 at 2:00 pm

    “If you only supplement with one vitamin, I’m convinced that D is the best choice.” lol whut?

  20. James Pelosi March 2, 2015 at 2:25 pm

    As a general rule, 1,000 iu of vitamin D3 per 25 lbs. of body weight. Been doing it for years and feel great.

    1. Guest March 4, 2015 at 5:54 pm

      I’ve heard enemas can make you feel great as well. Say hi to Nancy for me. Lolz

  21. TyKo Steamboat March 2, 2015 at 2:26 pm

    Finally….A nice topic photo…

    1. gizzard of oz March 3, 2015 at 5:59 pm

      A fine set of turd cutters indeed.

  22. redcanuck March 2, 2015 at 3:22 pm

    I use to get the flu two or three times per year and each time would last 1-2 weeks with severe symptoms. Last year while researching ways to boost my immune system I came across articles discussing how Vitamin D transforms inactive immune T cells into Killer T cells which is what your body needs to destroy bacteria and viruses. Low Vit D levels can result in insufficient Killer T cells to effectively ward off illness. I started taking high daily doses of Vit D (6000 IU) for several months then dropped down to 4000 IU. After one year I have not once been sick.

    http://www.sciencedaily.com/releases/2010/03/100307215534.htm

    1. zaqan March 2, 2015 at 6:07 pm

      its amazing how much health is related to food and water, eh?

  23. zaqan March 2, 2015 at 5:58 pm

    Its also helpful to take about 100mcg of vitamin K per day as well. It complements D and is difficult to get naturally.

    Ive been taking 2000+ daily for over a year and for most of that, Ive been taking 5000 and up to 10000 IU in winter. I have not really been chronically sad since I started and I am definitely one of the most pleasant (albeit assholish) people at work. Ive never been bummed without a real good reason.

    Its good for mood, for bones, for immune system. And it is also the main vitamin supplement I take. B complex probably wouldnt be a bad idea either. And in winter, I take some extra C every day or other day and the only cold Ive had has been pretty mild and went quick.

  24. TestDriver March 2, 2015 at 7:01 pm

    For all the fear of being deficient in things, doesn’t a high quality multi-vitamin take care of these things, or is it better to take singles of every thing you believe is valuable?

  25. Skoll March 2, 2015 at 7:06 pm

    Been suffering from SAD for years, I took vitamin Ds like candies during this winter and my mood didn’t suffer as much. I’m going to experiment with higher dosages.

    Also, the most important supplement that many people aren’t taking, and just as important as vit D, is omega 3 fish oil. Unless you eat grass feed beef, you NEED to take them.

    1. Sam March 2, 2015 at 8:58 pm

      From what I understand, you need the sunlight to allow your body top use the vitamin d in your system. You might be better served by just getting or more, regardless of the low temp.

  26. Ca bear March 3, 2015 at 2:14 am

    But Roosh Im from California

  27. Zelcorpion March 3, 2015 at 6:06 am

    I take high quality vitamin D3 at doses of 5000IU to 6000IU in winter. However if you take it in those quanitities it should best be coupled with a good high-potency multi and some 50-100mcg of natural vitamin K2, since the body needs K2 to absorb added D3. Sunlight in sound doses is always the better choice, but most humans on earth lack vitamin D3 – even in southern climates.

  28. Phil Taylor March 3, 2015 at 9:18 am

    “You are most certainly deficient in vitamin D” – Well that depends on where you live. I’m from the UK but have been living in Lima, Peru for a few years, where it’s sunny most of the year, so I think I’m OK thanks.

  29. Sty March 3, 2015 at 10:09 am

    http://www.vitamindwiki.com/VitaminDWiki best source about vit D3.

    If you take high doses of vit d3 for a long time you need to test also your “PTH intact” level if its low you have to cut calcium in your meals cuz both calcium and vit d3 lowers PTH.
    Milk is full of antibiotics and even with extra d3 it’s not the best what human should drink.

  30. Chris March 3, 2015 at 11:32 am

    I take orthomol vital. The difference is astonishing, almost like a rush sometimes.

  31. greek god March 3, 2015 at 12:47 pm

    I take Vitamin D intermittently along Maca and Zinc. All produce good results.

    However, if I could only take one supplement, it would be Krill Oil. It makes my Greek/Anglo Saxon body hum like a ’67 Shelby.

    Has anyone ever used lightbox therapy?

    1. Johnny March 3, 2015 at 4:04 pm

      Light box therapy rocks and is popular in dreary places like Alaska and Seattle.

    2. Roosh_V March 3, 2015 at 7:45 pm

      I’ll have a future post on lightbox therapy.

  32. RB March 3, 2015 at 5:04 pm

    Great Article and very accurate. It’s the sunscreen that gives you Cancer not the sun.

    Escaping to the Caribbean did wonders for me, now I am figuring away to spend more time down there.

  33. bob March 3, 2015 at 11:39 pm

    It is much better to rely on sunlight than supplements. Vitamin D is fat soluble with a long half life, so there’s really no need for pills. You always want to avoid pills to the extent possible. If you are white it is better to simply work up a fairly deep tan slowly over the course of every summer, never burning and never using sunscreen. Just be properly tanned by late August and there should be no need for pills to tide you over until the sun comes out again in late May.

    The wrinkle here is that systemic inflammation and polyunsaturated fat tissue saturation interfere with vitamin d synthesis and storage. Vitamin D pills don’t help much anyway if you’re inflamed and have a lousy diet. The key factor is avoidance of oils other than butter and coconut. Basically, if you’re eating a lot of packaged or fried crap it’s not going to matter whether you take pills or get sun, neither will work.

    1. Nash March 4, 2015 at 1:39 am

      I agree that sunlight is better, but the trouble is for those in europe who do not get any sunlight during the Winter, so tablets will have to be taken. For me, my tan will go away in a week’s time. There are too much personal field reports to dismiss that D supplements do not work.

      But you are correct that a healthy diet is equally important.

      1. bob March 4, 2015 at 10:39 am

        You don’t need tablets over the winter. If you get a proper tan in the summer your fat and tissues will be saturated with plenty of vitamin d to see you through the winter months. That is the whole point of my post; please re-read.

        Also, seven minutes in a tanning booth with a good amount of UVB in the spectrum will provide plenty of vitamin d. That’s probably still better than pills.

      2. Nash March 4, 2015 at 4:33 pm

        I read your post, but despite getting tan in the summer I still get the blues in the Winter. I’m going to try supplements and see what happens as an experiment. We will see what happens.

        That said, there is a freebie app I downloaded that is all about vitamin D and along with the phone’s gps, it can track the position of the sun where someone is and advise on the ‘optimal sun session’ it when to get out and take in the sun at its best. Sounds a bit gimmicky, but I will give this a try as well and see what happens.

  34. invisiblehand85 March 4, 2015 at 11:11 am

    Since a sunkissed appearance looks more attractive than a pale and pasty appearance, it stands to reason that evolution wants us to get some sunlight

  35. Ben Byerly March 4, 2015 at 3:00 pm

    You also have to take melanin levels into account. Raised risk of rickets and cancer as a selective pressure is the main reason why peoples at northern latitudes have lighter skin in the first place.

    Pasty fucks like me have a relatively easy time synthesizing Vitamin D, whereas darker skinned folks might have to pay more attention.

    Here’s a calculator:

    http://nadir.nilu.no/~olaeng/fastrt/VitD-ez_quartMED.html

  36. Ray Wolfson March 4, 2015 at 7:38 pm

    my dog loves to lie in the sun… as soon as it’s sunny he’s out there sunning his balls…. that tells you all you need to know…. there was a BBC docu recently on eating more fish or taking supplements can greatly improve your vitality levels…… vit. D leads to hunched stanch, low energy and poor brain function….. noticed it a lot when moving from hot / sunny countries to colder ones….

    1. TyskKille March 6, 2015 at 3:39 pm

      The higher temperatures of “hot / sunny countries” lead also to poor brain function.

  37. John L March 5, 2015 at 11:15 am

    FWIW, light colored skin is an evolutionary adaptation for peoples who lived in northern climates and could not get enough vitamin D from sunlight. As skin color mutations occurred (for lighter hair, skin), those individuals were more robust and more successful at reproducing than darker skinned persons.

    I have very fair skin. I spent most of my youth in the sun. I now have very extensive skin damage. I have had a number of basal cell carcinomas removed. Now, I use Melanotan 2, and I can tan normally. Plus, it improves your sex life.

  38. Robert Beisert March 5, 2015 at 1:12 pm

    I’d recommend you look into the A-D-K2 linkage. It appears that these vitamins in conjunction regulate a substantial amount of your nutrient processing and immune system.

    If you’ve got the time, I’d recommend Weston A. Price’s Nutrition and Physical Degeneration. He’s the guy who discovered K2 about 70 years ago, and his research is truly fascinating.

  39. Rob March 5, 2015 at 9:31 pm

    So funny I just logged into RooshV and saw this article. I had a blood test this morning for thyroid function and the only thing that showed up was low vitamin D levels. I start my supplementation tomorrow.

  40. Phantom March 6, 2015 at 8:30 am

    Great article Roosh. D is very important for men since it’s also a precursor for the production of androgens. I supplement with D3, B complex, Zinc and Magnesium. Digestive enzymes also make a big difference. Of course, all this is wasted if your general diet and life style are a shambles. Cultivating good eating and exercise habits come first. A few key supplements can plug the gaps and give you that extra edge.

  41. Johnny March 7, 2015 at 2:27 pm

    You know, western, eastern and northern Europeans shouldn’t be concerned about this, I am from Gothenburg, Sweden and I lived there (since I was born) 11 & 1/2 years and I don’t have rickets or anything like that, because my ancestors could make Vitamin D easily in cloudy weather, it’s called evolution where the unfit (darker skinned) individuals die because of their inability to make sufficient Vitamin D. So, get it right that (most) Europeans have and do live in cloudy, overcast, and snowy weather without dying, so what’s your point?

  42. Bo Jangles March 11, 2015 at 1:47 am

    Boron increases Vitamin D and Americans have one of the lowest intakes at 1 mg per day.

  43. bear March 15, 2015 at 3:28 pm

    Combining Vitamin D3 with K2 is the most effective way to assimilate it. they work in tandem. A guy Dr Mercola has a great article that explains this at length.
    I can testify that D3 has improved my mood and immune system immensely since I began daily doses back in 11/14. I live in northern New England where the amount of strong sun during the winter is non existent

  44. zephyrprime April 17, 2015 at 12:41 pm

    I’ve been taking 40000iu per day. “If you’re fair skinned, experts say going outside for 10 minutes in the midday sun—in shorts and a tank top with no sunscreen—will give you enough radiation to produce about 10,000 international units of the vitamin.” 1000 iu is only 1 minute of sun exposure! Keep in mind that our ancestors were out in the sun for 8+ hours per day.

  45. Ali February 12, 2016 at 4:51 pm

    keep up the good job.

  46. sasha August 5, 2016 at 11:04 pm

    First time I see advice from you non mixed with obviously wrong stuff at first sight. Deserved notice.

  47. The Night Slasher August 24, 2016 at 2:20 am

    Since I live in Melbourne, Australia, we are not exactly known for having loads of sun here. In winter, it often gets very cold and dark, and most days (even through the hotter months) can be totally devoid of sunlight altogether! I started supplementing with 2,000 IUs of Vitamin D per day over the last month, and have noticed a drastic improvement in many areas, including: mood, digestion, energy levels, overall vigour, and especially motivation. Of all the bullshit supps there are that exist today out there courtesy of the health and fitness industry, I can confirm that this is article and the recommendation to supplement with vitamin D is the best thing you can do for your health.

  48. splooge December 15, 2016 at 5:45 pm

    at 39:00
    nitric oxide, helps with erections.
    population is higher near equator
    coincidence?

    but ehy roosh, Dont you only need 600ius?
    why take 2000iu?
    I only take 1000ui from the direction of the bottle and living near 50 degree latitude and Im darker. Think you rae overkilling it.
    I tried taking it in spring last year and it gave me headache….so winter only and late fall.