Ingredient · immunity
Vitamin D3
Foundational immunity, mood, and bone strength.
Evidence · Strong23 RCTs9 meta-analysises
The evidence
For
heart
Systematic review and meta-analysis of preoperative interventions to support the maturation of arteriovenous fistulae in patients with advanced kidney disease.
Nephrology, dialysis, transplantation : official publication of the European Dialysis and Transplant Association - European Renal Association · 2023
25-Hydroxy-Vitamin D and Risk of Recurrent Stroke: A Dose Response Meta-Analysis.
Nutrients · 2023
Is vitamin D deficiency a risk factor for all-cause mortality and rehospitalization in heart failure patients?: A systematic review and meta-analysis.
Medicine · 2022
For
immunity
High Doses of Vitamin D and Specific Metabolic Parameters in Type 2 Diabetes Patients: Systematic Review.
Nutrients · 2024
Vitamin D(3) supplementation as an adjunct in the management of childhood infectious diarrhea: a systematic review.
BMC infectious diseases · 2023
Relationship between Circulating Vitamin D Concentration and the Maternal Gut Microbiota during Early Pregnancy in Japanese Women: Results of a Pilot Study of Antenatal Vitamin D(3) Supplementation.
Journal of nutritional science and vitaminology · 2025
For
longevity
Maternal diet and offspring telomere length: a systematic review.
Nutrition reviews · 2021
Vitamin D supplementation and incidence of major depressive disorder - A randomized clinical trial.
Clinical nutrition (Edinburgh, Scotland) · 2026
Multimicronutrient and omega-3 fatty acid supplementation reduces low-grade inflammation in older participants: An exploratory study.
Nutrition research (New York, N.Y.) · 2025
For
mood
The effect of vitamin D supplementation on depression: a systematic review and dose-response meta-analysis of randomized controlled trials.
Psychological medicine · 2024
The effect of vitamin D supplementation on depressive symptoms in adults: A systematic review and meta-analysis of randomized controlled trials.
Critical reviews in food science and nutrition · 2023
Poor vitamin D status and the risk of maternal depression: a dose-response meta-analysis of observational studies.
Public health nutrition · 2021
Typical dose range
Within evidence-supported amounts. Start at the low end and titrate up only if needed.
1000–2000 IU
with meal · with dietary fat
What to expect
Effect timing depends on the goal — check the evidence cards above for goal-specific notes.