Vitamin D:
The Foundation Most Alaskans Are Missing
By Megan, AGNP
Owner, Basecamp Medical
At Basecamp Medical, my mission is simple: help patients build a strong metabolic foundation and give them the practical tools they need before they begin the climb toward peak health. That foundation always starts with the basics—and one of the most overlooked basics, especially here in Alaska, is vitamin D.
Most people think vitamin D is just a vitamin. In reality, it functions more like a pro-hormone. It influences the expression of over 1,000 genes, which in turn affects hundreds of physiological processes throughout the body. Vitamin D plays a critical role in immune system regulation, reducing inappropriate inflammation, bone and mineral metabolism, metabolic and endocrine health (including insulin sensitivity and glucose metabolism), cardiovascular health, neurologic and cognitive function, mood regulation, hormone balance, muscle function, and physical performance. In short, vitamin D affects nearly every major system in your body. Because of this, deficiency has system-wide consequences.
Why Alaskans Are at Such High Risk
Anyone living in Alaska is at high risk for vitamin D deficiency if they are not supplementing. Vitamin D is produced in the skin through exposure to UVB radiation from the sun—a specific band of ultraviolet light. Because Alaska is so far from the equator, we receive very limited UVB exposure, especially for much of the year. The sun also stays low on the horizon, which means UVB rays must pass through more atmosphere, where they are scattered and absorbed. This is why you can feel warm and see bright sunlight, yet still produce zero vitamin D.
On top of that, UVB is blocked by cloud cover, window glass, sunscreen, clothing, and air pollution. For most Alaskans, relying on sun exposure alone is simply not realistic.
Light, Circadian Rhythm, and Why It Still Matters
Another important piece of sun exposure is light intensity, measured in lux. Bright light signals your brain to regulate your circadian rhythm—your sleep-wake cycle—which is especially important during our dark winter months. The general target is about 10,000 lux for 20–30 minutes daily, ideally within 60 minutes of waking. For perspective, bright sunlight is about 80,000–100,000 lux, cloudy days are around 1,000–5,000 lux, and typical office lighting is only 300–500 lux. I’ll go deeper into this topic when we talk about sleep in a future episode, but it’s an important part of the foundation.
What Are Optimal Vitamin D Levels?
Most labs list a “normal” vitamin D range as 30–100 ng/mL, but for optimal immune function, hormone regulation, and mental health, I aim for 70–80 ng/mL in my patients.
Your body uses roughly 3,000–5,000 IU of vitamin D per day. If your level is, for example, 30 and you’re only supplementing 3,000–5,000 IU daily, you will likely never move that needle to where it needs to be. Most people are either not supplementing at all or not supplementing nearly enough. Another factor to consider is how vitamin D is metabolized. Everyone’s metabolism is different, which is why getting your levels checked and being managed by a medical provider is important. This is why I specifically do not talk about dose suggestions.
How We Handle This at Basecamp Medical
At my clinic, vitamin D is part of everyone’s initial lab panel. If someone is low, I place them on a 12-week repletion protocol using higher-dose vitamin D for a defined period of time to move their levels toward the target range. We then recheck levels and adjust from there.
Signs and Symptoms of Low Vitamin D
Many people are deficient without realizing it, or they attribute the symptoms to something else. Common signs include:
Fatigue
Frequent illness or infections
Mood changes, depression, or brain fog
Sleep disturbances
Poor workout recovery
The Big Picture
Vitamin D is not optional. It is foundational. Without it, your immune system, hormones, metabolism, brain, and cardiovascular system simply cannot function optimally.
Remember—real progress doesn’t start at the summit. It starts at basecamp. If this helped you think differently about your health, take one step this week to strengthen your foundation.
Stay intentional. Stay consistent. And keep preparing for the climb.
