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Welcome to this deep dive into Vitamin D3, where we explore why Dr. Berg considers it one of the the most important nutrients you should know about. In this video, you’ll learn about its health benefits, optimal dosages, risks, absorption tips, and how to test your levels. Whether you’re new to supplementing or already using vitamin D3, this content is tailored for you.

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What is Vitamin D3 (cholecalciferol) and how it differs from D2

The top health benefits of Vitamin D3 (immunity, bone health, mood, etc.)

Why Dr. Berg prioritizes Vitamin D3 in his supplement recommendations

Safe dosage ranges and how to avoid toxicity

How to maximize absorption (with K2, magnesium, MCT, sunlight, etc.)

Signs of deficiency & how to test your 25(OH)D levels

Frequently asked questions & common myths debunked

By the end of this video, you’ll understand exactly why Vitamin D3 may be the single most important nutrient for your health strate

Vitamin D3 is significantly more effective than D2 in raising and maintaining 25-hydroxyvitamin D levels and has superior storage in the body.


It supports immune function, bone mineralization, cardiovascular health, hormone balance, mood, and more.


Dr. Berg explains the synergy of taking Vitamin D3 with Vitamin K2, magnesium, and MCT oil to optimize absorption and reduce risks.
Dr. Berg

He also discusses high-dose use, safe upper limits, and why many people remain deficient despite supplementation.



The recommended daily allowance (RDA) is often 600–800 IU for adults, but many people need more (e.g. 2000–5000 IU or higher) depending on individual factors.


High-dose vitamin D3 can be used in certain cases, but monitoring for hypercalcemia and toxicity is essential.

Always check your serum 25-hydroxyvitamin D (25(OH)D) levels before and during supplementation.

Watch out for interactions with certain medications (diuretics, steroids, etc.).

Use K2 when taking D3 to help direct calcium into bones rather than art

Take Vitamin D3 with a fat-containing meal (MCT oil, healthy fats)

Combine with Vitamin K2 to help with calcium balance and vascular health

Ensure adequate magnesium (a cofactor for conversion)

Optimize sun exposure safely (10–30 minutes of midday sun, when possible)

Avoid taking it on an empty stomach or with low fat meals



“Is more always better?” – No. Excess intake can lead to toxicity risks.

“Can I rely on sunlight only?” – For many people (especially at higher latitudes, with darker skin, or limited sun exposure), supplementation is necessary.

“D3 vs D2 — which is better?” – D3 is more bioavailable and effective.

“Do I need to take K2?” – Yes, for safety and optimal calcium use.

“Does D3 help with mood or depression?” – There’s evidence linking low vitamin D and worse mental health outcomes.

“When is the best time to take D3?” – With meals containing fat, ideally midday or morning.

“Who should avoid high doses?” – People with certain kidney disorders, hypercalcemia, or those on medications that affect calcium.

“How long until I see effects?” – Improvements may take weeks to months, especially in deficiency cases.


Dr. Berg’s article on Vitamin D3 benefits, risks, and sources
Dr. Berg

High-dose vitamin D considerations and safety
Dr. Berg

NIH and medical literature recommendations on vitamin D dosage
Dr. Berg

Global prevalence of vitamin D deficiency
PMC

Vitamin D benefits & deficiency warning signs
Dr. Berg



Dr. Berg Vitamin D3

Vitamin D3 benefits for immunity

Best dose of vitamin D3

Vitamin D3 and K2 synergy

Vitamin D3 absorption tips

Symptoms of vitamin D deficiency

Vitamin D3 high dose risks

How to test 25(OH)D levels

Vitamin D3 K2 magnesium combo

D3 vs D2 which is better



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