My doctor never considered that my Vitamin D level was low, but I asked her to check it. Even then, she said it was fine, despite it being  22, which is borderline low.  I went to the pharmacy and stood in front of a shelf full of vitamin D supplements, determined to increase my Vitamin D levels. Because I had read that most of the issues I was struggling with - chronic pain, fatigue, lack of energy, moodiness, inflammation - could all be due to low Vitamin D. So I wanted to try...

There were forty-something options. D2. D3. 1000 IU. 5000 IU. Gummies. Capsules. Softgels. Some said plant-based. Most didn't say what they were made from at all. I picked one that looked reasonable, took it home, and started taking it without really understanding what I had chosen or why.

I think about that moment often now. Not because I chose wrong, necessarily, but because I was making a decision without the information I needed. And that is a situation a lot of South Asian women find themselves in, not just with vitamin D, but with most supplements.

I want to share what to look for, what to avoid, and why a few specific details matter more than the number on the front of the bottle when purchasing Vitamin D supplements.

What is the difference between vitamin D2 and vitamin D3?

Vitamin D comes in two main forms: D2 (ergocalciferol) and D3 (cholecalciferol). Both raise vitamin D levels in the blood, but research consistently shows D3 raises and sustains those levels more effectively than D2.

D2 is derived from plant sources, primarily irradiated yeast and fungi. D3 was historically derived from animal sources, most often lanolin (a wax from sheep's wool), which is why many vitamin D3 supplements are not suitable for vegans or people following a halal diet.

The clinical difference matters: research reviewed by the NIH Office of Dietary Supplements shows D3 is more effective at raising and maintaining serum 25(OH)D levels than D2 at equivalent doses. For women who are meaningfully deficient, that difference matters. It changes how quickly levels recover and how long they stay within a healthy range between doses.

The practical takeaway: choose D3. If you follow a vegan or halal diet, look specifically for D3 derived from lichen, a plant-based source that provides D3 without animal-derived ingredients. Lichen is the source of Vitamin D3 in Brown Body Reset AM Recharge. 

Why does the source of vitamin D3 matter for South Asian women?

Most vitamin D3 on the market is sourced from lanolin, the waxy substance secreted by sheep's skin and extracted from their wool. It is an effective source of D3, but it raises two issues particularly relevant for South Asian women.

The first is dietary alignment. A meaningful proportion of South Asian women follow vegetarian, vegan, or halal dietary practices. Lanolin-derived D3 is not vegan, and its halal status is debated across different schools of Islamic jurisprudence. For women whose supplement choices need to align with how they eat and what they believe, the source of vitamin D3 is not a trivial question.

Second, this issue often goes unmentioned on the label. A supplement can say "vitamin D3" without specifying that it comes from sheep's wool. You have to read the fine print, look for the word "lichen" or "plant-based D3," or research the brand directly. Most women don't know to look for this, and most brands don't make it easy to find out.

Lichen-sourced D3: Lichen is a slow-growing organism, a symbiosis of algae and fungi, that produces D3 naturally. It is the only plant-derived source of D3, making it the right choice for anyone who needs vitamin D3 without animal-derived ingredients. The D3 produced is chemically identical to what the body produces from sunlight and to what comes from lanolin. The difference is only the source.

How much vitamin D should South Asian women take?

The right dose depends on your current levels, which is why testing before supplementing is worth doing. A 25(OH)D blood test tells you where you are starting from and gives your doctor or healthcare provider the information needed to recommend an appropriate dose.

Most health bodies recommend 600 to 800 IU daily for adults, with an upper tolerable limit of 2,000 IU daily for adults who tend to be deficient, like Brown and Black women. Some Brown and Black women may even need an Rx for a higher dose to restore levels, often under medical supervision, followed by a lower maintenance dose once levels have recovered.

For South Asian women, the deficiency rates are higher than population averages because melanin in the skin reduces the body's ability to produce vitamin D from sunlight. Living in a northern climate, spending most of the day indoors, and wearing more skin-covering clothing all compound the effect. If you have darker skin and live anywhere with limited winter sun, you're probably getting enough from sunlight alone. We covered the specific research on this in our post on vitamin D deficiency in South Asian adults.

A review published in PMC on vitamin D deficiency in western-dwelling South Asian populations describes it as an "unrecognized epidemic", with deficiency rates consistently higher than surrounding populations, driven by melanin, indoor lifestyles, cultural dress practices, and dietary patterns that limit D-rich animal foods. If you have never had your levels checked and you are South Asian, this is not hypothetical risk. It is common enough to be the default assumption until testing says otherwise.

2,000 IU daily is a well-studied maintenance dose for adults. It sits comfortably within the safe range, provides a meaningful daily contribution to vitamin D status, and suits most adults as an ongoing supplement once deficiency has been addressed. If your levels are severely low, your doctor may recommend a higher initial loading dose.

When is the best time to take a vitamin D supplement?

Vitamin D is fat-soluble, which means it absorbs better when taken with food that contains some fat. The difference in absorption between taking it with a meal versus on an empty stomach matters, especially if you are trying to correct a deficiency rather than maintain adequate levels.

Morning is a natural time for most people, taken alongside breakfast. Some evidence also suggests that taking vitamin D in the morning aligns better with the body's natural cortisol rhythm, which peaks shortly after waking. Since vitamin D plays a role in cortisol regulation, timing may matter slightly beyond just absorption. That said, consistency matters more than perfect timing. Taking it at the same time each day, with food, is what produces steady results over weeks and months.

What else does vitamin D support beyond bone health?

Most people associate vitamin D with bones. That association is accurate but incomplete. Vitamin D receptors exist throughout the body, including in the brain, immune system, cardiovascular system, and pancreas. Low vitamin D is associated with a range of conditions beyond bone density, many of which are disproportionately common in South Asian women.

In metabolic health, vitamin D supports insulin sensitivity. Low levels are associated with worse glucose regulation and higher insulin resistance, which matters considerably for South Asian women who already carry elevated metabolic risk. The connection between vitamin D and insulin resistance is one reason BBR includes D3 alongside berberine and chromium in AM Recharge. They are addressing the same downstream problem from different angles. You can read more about that in the insulin resistance supplements post.

In mood, vitamin D receptors in the brain are involved in serotonin synthesis. Low vitamin D is consistently associated with depressive symptoms and seasonal mood changes. For South Asian women in northern climates who get less sunlight in winter, the mood effects of low vitamin D can be significant and are often overlooked as a contributing factor.

In immune function, vitamin D modulates the immune response. Adequate levels are associated with lower rates of respiratory infections and better overall immune regulation. Because the immune benefits are well established, vitamin D deficiency is considered a meaningful risk factor for immune vulnerability across populations.

How does Brown Body Reset use vitamin D?

AM Recharge contains 2,000 IU of vitamin D3 sourced from lichen. The lichen source was a deliberate choice: it provides the same D3 as lanolin, with identical effectiveness, but without animal-derived ingredients. That makes AM Recharge suitable for vegetarians, vegans, and those following a halal diet, without compromising the form or effectiveness of the vitamin D.

The 2,000 IU dose reflects a maintenance level appropriate for ongoing daily use. It is enough to support and sustain adequate vitamin D status in most adults, particularly those who supplement consistently rather than sporadically. It is not a therapeutic loading dose for severe deficiency, and women who are starting from a significantly low baseline should speak with their doctor about whether a higher initial dose is appropriate before moving to a maintenance level.

Frequently asked questions

The supplement aisle is not designed to help you make a good decision. It is designed to sell you something. Forty options with similar-sounding names and very different ingredients behind them, and no particular incentive to explain the difference.

The difference between D2 and D3 matters. The difference between lanolin and lichen matters, depending on who you are and how you live. The dose matters. The timing matters.

None of that is complicated once you know what to look for. You just have to know what to look for.