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If you’ve decided to avoid vitamin D supplements, especially after learning about their potential to disrupt calcium and mineral balance, you may be wondering: What should I use instead?
The answer begins with something our bodies were designed to use to make vitamin D: light.
1. Use a UVB Light Source During the Non-Sunny Months
During sunny months, sunlight provides the UVB rays our skin uses to produce vitamin D. But during winter, depending on where we live, adequate UVB exposure can become difficult.
Fortunately, there are several ways to provide UVB light during these months:
A) A tanning bed with UVB rays is one option. Used conservatively, this can mean only about five minutes once a week. (I share more about how to choose and use a tanning bed wisely here.) I personally used to go just eight minutes a week, and it gave me energy for the whole week! (I now own a Sperti, see below, so I no longer use this option, but it’s an excellent choice. Promotions often make this an inexpensive investment.)
Research confirms that tanning beds containing UVB can raise vitamin D levels. In one randomized trial, tanning beds emitting either 0.5% or 1.4% UVB significantly increased participants’ blood levels of vitamin D.
B) A Sperti Vitamin D lamp is another option, especially for those who prefer to get their UVB exposure at home. One study found that exposure to a Sperti UV lamp significantly increased participants’ vitamin D levels after four weeks. (You can find the lamp I recommend here. The Vitamin D model is the most popular and best for most people, but the Fiji model is also good and does allow the body to produce Vitamin D.)
While this option is expensive, it’s convenient and an excellent investment in one’s health. (Pro tip: Keep it by your shower or bath. Use it for just five minutes any morning of the week before bathing. (For more complete instructions, follow Sperti’s guidelines for use.)
C) UVB reptile lamps can provide a much less expensive home option. I share the lamps I use/recommend here.
The important feature is UVB light. In fact, a randomized clinical trial found that narrowband UVB exposure three times weekly raised vitamin D levels more than 1,600 IU of oral vitamin D3 per day during the six-week study.
2. Consider Vitamin K2 — Especially MK-4
Vitamin K works alongside vitamin D and calcium, so it is another nutrient to consider when supporting this system without taking oral vitamin D. (Vitamin K2 helps regulate calcium metabolism and supports the proper use of calcium in bones alongside vitamin D.)
My doctor recommends Vitamin K2 in the MK-4 form rather than MK-7 (which may slow detox).
MK-4 has some particularly interesting properties beyond Vitamin K’s familiar role in blood clotting and bone health. Research shows that vitamin K2 can activate the receptor involved in regulating enzymes and transporters that process foreign compounds.
More specifically, research on MK-4 found that it increased the activity of two genes involved in the body’s processing and removal of toxins.
Another study found that MK-4 affected genes involved in drug metabolism, bile-acid synthesis and other metabolic processes.
Easy bruising or gums that bleed readily can also be signs worth paying attention to when considering vitamin K status.
3. Don’t Forget Calcium — But Get It From Food
Calcium is another important cofactor. Vitamin D increases intestinal calcium absorption, and adequate calcium intake is important for bone mineralization.
But, don’t take calcium supplements.
One reason is the very different way supplemental calcium enters the bloodstream compared with calcium from food. In a randomized crossover study, researchers compared calcium citrate with calcium from a dairy meal. Although both raised serum calcium, the rise was smaller after the dairy meal than after the calcium supplement.
Another study gave participants a single 1,000 mg dose of calcium citrate. Within three hours, both total and ionized calcium in their blood had risen significantly.
There is also evidence associating calcium supplementation with cardiovascular risk. A meta-analysis of randomized controlled trials found that calcium supplementation was associated with about a 15% increased risk of cardiovascular disease in healthy postmenopausal women.
Instead, calcium can come naturally from food. See my list of vegan calcium-rich foods here. If you eat dairy, a modest amount of a lower-fat cheese, such as organic mozzarella, is another simple food source of calcium.
Light Is the Most Important Piece
Most importantly, your body needs an appropriate source of UVB light to manufacture vitamin D naturally.
During sunny months, that source can be the sun. During months when adequate sunlight isn’t available, consider a tanning bed that provides UVB, a Sperti Vitamin D lamp, or a more affordable UVB lamp setup.
Choose the option that works best for your budget and lifestyle. Instead of swallowing vitamin D, the goal is to give the body the light it needs to make vitamin D itself, while providing supportive nutrients such as vitamin K2 and calcium through thoughtful supplementation and food choices.
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