Are You Getting Enough VITAMIN D? Especially If You're PLANT-BASED!

Is Vitamin D deficiency a plant-based problem or a modern health crisis affecting energy, hormones, and recovery?

This is your evidence-backed deep dive into Vitamin D for vegans, athletes, and the plant-curious, with zero fluff and full science.


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Vitamin D acts more like a hormone than a vitamin influencing over 1,000 genes tied to energy metabolism, immune defense, brain health, hormone balance, and recovery. But if you’re eating plant-based, training indoors, or living in northern latitudes, the risk of deficiency is higher than you’ve been told.

And this goes way beyond bone health. We’re talking fatigue, mood dips, hormonal shifts, low testosterone, poor recovery, and immune dysfunction even in people who “feel healthy.”

🧬 Translation: This isn’t just a vegan gap it’s a modern lifestyle mismatch.

Today, we’re diving deep into:

🧠 How Vitamin D regulates immunity, inflammation, hormones, and brain performance
💪 What deficiency looks like in athletes from slower recovery to poor muscle strength and low VO₂ max
📊 The 2015 and 2021 studies showing widespread deficiency especially in vegans, vegetarians, and people with darker skin
🌤️ Why sun exposure isn’t enough — and how sunscreen, skin tone, latitude, and air pollution block synthesis
🌱 What plant-based eaters need to know about D2 vs. D3 and why lichen-based D3 is the gold standard
💊 How to supplement effectively plus why taking D with fat (and sometimes K2) can change everything
🥣 Why fortified foods help (think plant milks, cereals, and mushrooms) but usually fall short for active vegans
🧪 What “optimal” Vitamin D really means and why 20–30 ng/mL might not be enough for performance
⚠️ How low D levels are linked to testosterone suppression, brain fog, immune issues, and long-term fatigue
🏋️‍♂️ Why it matters for athletes from training response to inflammation control and long-term gains

Whether you’re vegan, plant-curious, or training for performance, this episode is your no-BS, evidence-led deep dive on Vitamin D.

This isn’t about vibes and sunshine.
It’s about modern biology and how to stay ahead of the curve with clarity, not guesswork.

🔬 Let’s fix the Vitamin D gap for immunity, strength, and energy that actually lasts.

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