Understanding the Nutrition Diet: How much vitamin D per day does Andrew Huberman take?

October 1, 2025 •

3 min read

Many health experts believe a significant portion of the population is vitamin D deficient. In his podcast, Andrew Huberman has often discussed the critical role of this vitamin-like hormone, explaining how much vitamin D per day does Andrew Huberman take personally to maintain his health.

Quick Summary

Andrew Huberman takes a personalized daily dose of vitamin D3 based on his blood work. He strongly advocates for testing individual levels before supplementation to determine the appropriate amount.

Key Points

Personal Strategy: Andrew Huberman's vitamin D3 supplementation is based on his personal blood test results, not a universal recommendation.
Test Before You Supplement: He strongly emphasizes that individuals should get their own vitamin D levels tested to determine the appropriate amount, as needs vary greatly.
Vitamin K2 Synergy: Huberman advises considering pairing vitamin D with vitamin K2 to help direct calcium to the bones and support cardiovascular health.
Enhanced Absorption: To improve absorption, vitamin D, a fat-soluble vitamin, should be taken with a meal that contains fat.
Holistic Approach: Vitamin D supplementation is part of a larger, personalized nutrition and wellness strategy for Huberman, which also includes proper hydration, diet, and other supplements.
Dual Source Strategy: While supplements are important, Huberman also recognizes the benefits of natural vitamin D synthesis from sensible sunlight exposure.

Huberman's Personal Vitamin D Strategy

Based on his personal blood test results, neuroscientist Andrew Huberman supplements with vitamin D3 daily. He has maintained this approach for a long time to keep his vitamin D levels within his optimal range. Huberman views vitamin D less as a simple vitamin and more as a crucial steroid hormone that influences over 1,000 gene expression pathways in the body.

His approach is significantly focused on individual biochemistry, which dictates the appropriate dose. This can only be accurately determined through blood testing. He cites the case of a family member who required a high daily amount just to achieve a normal range, highlighting the wide variability in individual needs.

The Huberman Lab's Approach to Vitamin D

Andrew Huberman's philosophy on vitamin D is rooted in a scientific, personalized approach. He emphasizes the importance of using data from blood tests to guide supplementation rather than relying on a one-size-fits-all dosage. His perspective integrates various factors, from genetics to lifestyle, to arrive at an optimized strategy for maintaining adequate vitamin D levels.

Immune Function: Vitamin D plays a central role in modulating the immune system and helping the body fight off infections. Huberman points to research showing that sufficient vitamin D levels are associated with a stronger immune response.
Mood Regulation: Low vitamin D levels have been linked to mood disturbances and seasonal affective disorder (SAD). Maintaining adequate levels can support better mental well-being.
Hormonal Balance: As a preprohormone, vitamin D influences hormone balance, particularly in relation to testosterone levels.
Bone Health: Vitamin D is crucial for the absorption of calcium and phosphorus, which are essential for building and maintaining strong bones.

The Critical Link to Vitamin K2

Huberman repeatedly stresses the synergistic relationship between vitamin D and vitamin K2, especially when taking vitamin D supplements. While vitamin D enhances the absorption of calcium, vitamin K2 helps ensure that this calcium is properly utilized and directed to the bones, rather than being deposited in soft tissues like the arteries. Taking vitamin K2 with vitamin D helps to manage calcium levels and supports both bone and cardiovascular health. He suggests considering supplementing with vitamin K2, typically with a meal containing fat, to enhance absorption.

Optimizing Absorption for Maximum Benefit

Since vitamin D is a fat-soluble vitamin, its absorption is significantly enhanced when taken with food that contains fat. This simple timing strategy can make your supplementation more effective. Huberman often discusses the importance of combining nutrients in a way that maximizes their bioavailability. For example, he also notes that magnesium plays a synergistic role with vitamin D, helping in its absorption and function.

Supplementation vs. Sunlight: A Comparison


Feature	Vitamin D Supplementation	Natural Sunlight Exposure
Dosage Control	Can be tailored to individual needs based on blood tests.	Highly variable, depends on location, season, time of day, and skin tone.
Convenience	Easy to incorporate into a daily routine, especially for those with limited sun exposure or busy indoor lifestyles.	Requires dedicating time outdoors, which can be challenging in certain climates or schedules.
Cost	Regular purchase of supplements is required.	No direct cost, but indirect costs (sunscreen, time) apply.
Risk of Deficiency	Lower risk of deficiency when consistently and correctly dosed based on testing, especially for individuals with compromised absorption or limited sun exposure.	Higher risk of deficiency in winter, for those with darker skin, or with limited time outdoors.
Potential Risks	Taking supplements without testing could lead to inappropriate intake.	Excessive, unprotected exposure risks skin damage and cancer.

Conclusion: A Data-Driven Approach to Vitamin D

In summary, Andrew Huberman's personal approach to vitamin D3 supplementation is a data-driven strategy based on his individual blood test results. He advocates for a highly personalized approach to supplementation, stressing that blood testing is the only way to determine the optimal dose for an individual. Furthermore, he integrates his vitamin D intake with other synergistic nutrients, particularly vitamin K2, to help support proper calcium utilization. By combining sunlight exposure where possible with mindful supplementation guided by professional advice and regular monitoring, individuals can follow a science-backed path toward maintaining adequate vitamin D levels, echoing the comprehensive approach championed on the Huberman Lab podcast.

Frequently Asked Questions

Andrew Huberman takes a daily amount of vitamin D3 that is determined by his individual blood test results.

No, Huberman does not recommend his personal approach for everyone. He consistently emphasizes the need for individual blood testing to determine optimal levels, as vitamin D requirements can vary dramatically between people.

Vitamin K2 is important because it helps ensure that calcium absorbed with the help of vitamin D is directed to the bones, rather than being deposited in soft tissues like the arteries, which can cause health issues.

To improve absorption, you should take your vitamin D supplement with a meal that contains fat, as vitamin D is a fat-soluble vitamin.

While individual needs vary significantly and blood tests are recommended, a healthcare professional might suggest a starting amount that should always be confirmed with blood tests.

Yes, Huberman advocates for getting some vitamin D from sunlight exposure when possible, highlighting its broader physiological benefits, though he recognizes the potential need for supplementation as well.

Vitamin D supplementation is one component of Huberman's overall wellness and nutrition plan, which also includes a focus on whole foods, timed eating, and other key supplements like magnesium and omega-3s.

Yes, excessive vitamin D intake can lead to health issues. However, Huberman notes that reaching toxic levels (hypercalcemia) is generally rare with typical supplementation but can occur with extremely high, unsupervised intake.