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  • Barbara Hoefener NP

Vitamin D

Updated: Jun 19, 2022

Vit D = My personal experience through my patients with Vit D and some extra info.

“The underappreciated miracle nutrient.”

-Written by Barbara Hoefener, 1/13/2022, update 6/19/22

When my patients have proper amounts of Vit D, they:

  • Feel better in general.

  • Have more energy

  • Feel less depressed. A few patients have gotten off their depression meds.

Benefits of Vitamin D:

Research has shown proper amounts of Vit D:

  • Helps reduce the risk of breast cancer and colon cancer by about half.

  • Helps reduce osteoporosis, as Vit D helps maintain phosphorus and absorb calcium so calcium doesn’t need to be stolen from bones.

  • Helps reduce auto immune diseases, including multiple sclerosis, diabetes, rheumatoid arthritis, and lupus

  • Increases Immune support, less viruses- yes please. Including less severe COVID

  • Supports the nervous (Parkinson’s) and cardiovascular system (blood pressure, heart failure).

  • Improves muscle pain and weakness (if severely deficient <20ng/mL)

Story - I was speaking with another provider who works solely in breast cancer for 30 years, she told me she sees a direct correlation with breast cancer and low Vit D levels plus eating non-organic (roundup) vegetables and pasture raised (vs farm raised) animal protein.

What is an optimal Vit D 3 level?

  • Vit D3 >100ng/mL on a blood test

  • **Of note, many labs tests will have the normal range start at 40-150, my research shows >100 is optimal with toxicity (too much) being a rare occurrence- but you would look for high calcium concentration.

  • My patients in Oregon seem to do best at 10,000 units of Vit D3 a day.

  • I have been testing Vit D3 levels in patients in Oregon for 5 years, everyone has been deficient (some extremely deficient <30), unless they were already on supplemental Vit D3.

  • Chronic Vit D Deficiency, just like any other chronic problem will take more then overnight to reverse, give it time.

How do I get Vitamin D?

  • Vit D is best absorbed from being outside- exposure to sunlight.

  • Specifically, 40% of the body exposed for 15+ minutes a day depending on location. Be careful to not allow your skin to get burned as this can cause skin cancer.

  • The further you live from the equator; supplementation may be necessary to get an optimal Vit D level

  • Vitamin D3 is available over the counter or as a prescription. It comes in with many different units (not mg)

  • Preferred dose (in Oregon) is 5,000 U – 2 daily, or 50,000 U - 1 weekly.

Sun vs USA map

Many articles quote latitudes above or below 37 degrees from the equator have weak UVB (ultra-violet rays) most of the year to obtain adequate amounts of Vit D from sunlight alone.

Vit D is stored in fat and activated by kidney and liver.

  • Vit D is stored in fat cells.

  • This means if you are obese (BMI>30), the Vit D is taken out of circulation to be stored in the fat cells.

  • It also means if you have no fat in your gut, there will be poor absorption. This is more common with GI diseases including IBS- Crohn’s or celiac. Also seen in cystic fibrosis (lungs).

  • Vit D is activated by kidney and liver making it an active vitamin the body can use. This means if you have a low functioning kidney or liver from disease, you will likely be Vit D deficient as well.

The other side of medicine:

  • Vit D is still more in the “functional medicine/ natural” space vs the physician office, so take everything with a grain of salt.

  • Americans for family practice published an article Feb/2018 stating - “The USPSTF and the American Academy of Family Physicians have concluded that the current evidence is insufficient to assess the balance of benefits and harms of screening for vitamin D deficiency in asymptomatic adults.”

This is Vitamin D3 gel capsules 1 daily for 4 months per amazon, I'd appreciate the small amazon commission if you are planning on buying them by using this link - Thanks:


Book- Plant Paradox -Dr Gundry

Various other sources through time, including other providers.



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