"I'm young and active - surely I get enough vitamin D?"

"I'm young and active - surely I get enough vitamin D?"

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    Evidence suggests that less than 5% to 10% of the US population have vitamin D levels above 100nmol/L (40ng/mL) which is the level cited as optimal by numerous sources. In an Australian study of 11,247 individuals, it was found that 73% had suboptimal vitamin D levels consistent with vitamin D insufficiency (<75nmol/L).

    There are many plausible reasons to explain why the majority of these populations are afflicted by suboptimal vitamin D status including:

    • Greater amount of time spent indoors at work and home
    • Increased adherence to sun protection (SPF 15+ sunscreen blocks 99% of vitamin D synthesis in the skin)
    • Higher proportion of people adhering to plant-based diets (vitamin D levels are higher in animal products overall)
    • Lower levels of vitamin D in conventional diets (mushrooms for example are typically grown in dark growing rooms precluding exposure to sunlight which is essential for vitamin D synthesis)
    • A growing elderly and institutionalised population with lower exposure to sunlight


    Rising rates of obesity are also likely to be partially responsible for suboptimal vitamin D status. Given that vitamin D is soluble in fat, people tend to store vitamin D in adipose tissue. Historically, this vitamin D would be released over winter as our hunter-gatherer ancestors were starved of high density caloric diets over the winter period.

    Nowadays, people tend to maintain their belly fat over winter, and instead tend to spend more time indoors, with less exposure to sunlight and a lower UVB index over winter contributing further to vitamin D insufficiency.

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    What It Actually Does

    Ashwagandha is classified as an adaptogen - a substance that helps the body adapt to physical and psychological stress. But that description undersells the specificity of the evidence.

    In peer-reviewed clinical trials, ashwagandha root extract has been shown to:

    01

    Reduce serum cortisol levels significantly in adults under chronic stress

    02

    Support testosterone levels and muscle recovery in resistance-trained adults

    03

    Improve subjective measures of stress, anxiety, and wellbeing

    04

    Improve subjective measures of stress, anxiety, and wellbeing

    05

    Improve sleep quality and reduce time to sleep onset

    Why The Form Matters

    Here is where most supplement labels become misleading.
    The clinical trials that produced the evidence above didn't use generic ashwagandha root powder. They used standardised, patented extracts - specifically KSM-66® and Sensoril®, both of which are produced from roots using proprietary extraction methods that concentrate the active withanolides to a consistent, clinically meaningful level.
    Generic ashwagandha powder can contain anywhere from 1% to 8% withanolides. KSM-66® is standardised to a minimum of 5% withanolides with a full-spectrum root extract, which means it retains the natural balance of the plant's compounds rather than isolating one component.
    When you buy a supplement that says "ashwagandha" without specifying the extract form, you have no way of knowing whether it contains enough active compounds to do anything at all.
    At Arise, we use KSM-66® in every formula that contains ashwagandha. It's more expensive. It's worth it.

    Third-party Testing

    Supplements are not regulated the same way pharmaceuticals are. In most markets, a supplement company can put almost anything in a capsule and make almost any claim about it, as long as they don't claim to treat a specific disease.
    This is why third-party testing matters. It means an independent laboratory - one with no financial relationship to the supplement company - has tested the product to verify that:

    1. The ingredients listed are actually present
    2. They're present at the stated concentrations
    3. The product doesn't contain contaminants, heavy metals, or undisclosed substances

    Look for: NSF Certified for Sport, Informed Sport, or USP Verified certification on any supplement you take. These are the most rigorous third-party standards available.
    Every Arise formula is third-party tested before it reaches you. The results are available on request.

    The Honest Bottom Line

    Ashwagandha works. The evidence is genuinely strong. But the quality of the extract determines the quality of the outcome — and most of what's available on the market doesn't use the forms that the clinical research actually studied.
    Read the label. Ask for the extract form. Expect a specific answer.