Most people take vitamin D pills because their doctor, a commercial, or a supplement aisle told them to.  But do vitamin D supplements actually improve your health? In this episode, Miles Hassell MD breaks down what the evidence really shows — and why vitamin D sources found in nature may be far more powerful.

We dive into the massive gap between blood levels of vitamin D and whether supplements actually work, the risks of "false confidence" in pills, and the often-overlooked benefits of sunlight, food, weight management, and real lifestyle habits.

Key Takeaways

• Supplements rarely improve outcomes. Large, well-designed studies show vitamin D pills generally do not reduce cancer, heart disease, fractures, falls, or total mortality.

• Natural sources matter. People with naturally higher vitamin D levels (sunlight, diet, activity) live longer and healthier — but synthetic vitamin D doesn't recreate that benefit.

• The "healthy user effect." Higher vitamin D often reflects healthier habits, not pills.

• Sunlight is the #1 source. Just 10–15 minutes of midday sun can significantly boost levels and also increases nitric oxide, improves metabolism, and supports cardiovascular health.

• Supplement benefits are limited. Possible small improvements for respiratory infections and progression from prediabetes to diabetes — but usually too small to be clinically meaningful.

• Toxicity exists. Over-supplementation or manufacturing errors can cause dangerously high levels and hypercalcemia.

• Food sources are powerful. Oily fish, cod liver oil, free-range eggs, and sunlight-exposed mushrooms all meaningfully improve vitamin D status.

• Lifestyle > pills. Exercise, weight management, and whole-food nutrition remain far more impactful than supplements.