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Protein and vitamin D are two of the most common nutrient gaps today. Many people assume they are getting enough, but both the amount and the quality of what you consume matter. Understanding the different types of protein supplements and how vitamin D is obtained can help close those gaps and support long term health.

Protein Needs

Protein is essential for muscle maintenance, tissue repair, immune function, and metabolic health. The general recommendation for adults is about 0.36 grams of protein per pound of body weight per day. Many experts suggest higher intake, around 0.55 to 0.73 grams per pound, especially for active individuals, aging adults, or those focused on maintaining lean muscle. That means that for an 180lb person, you need 99 grams of protein in your day. For many people, this means protein needs are higher than they realize, particularly if intake is inconsistent throughout the day.

Protein Powders and Quality

Protein powders are popular because they are convenient, but not all options are created equal. The source of the protein and the ingredients used can influence digestion, inflammation, and overall effectiveness.

Whey protein is one of the most commonly purchased protein powders. It is derived from milk and is considered a complete protein, meaning it contains all essential amino acids. Whey is absorbed quickly, which is why it is often used for muscle recovery. However, many people experience digestive discomfort with whey, especially those sensitive to dairy or lactose. In addition, some whey products contain artificial sweeteners, flavors, and fillers, and the quality of the dairy source can vary widely.

Plant based protein powders are typically made from sources such as peas, brown rice, hemp, or pumpkin seeds. These options are naturally dairy free and often easier to digest. Organic plant based proteins tend to contain fewer pesticide residues and fewer unnecessary additives. While some single source plant proteins may be lower in certain amino acids, blended plant proteins can provide a more balanced amino acid profile.

What to Watch for in Store Bought Protein

Many protein powders include added ingredients that do not support long term health. Artificial sweeteners, synthetic flavors, seed oils, and thickening agents can contribute to digestive issues or unnecessary inflammation. Choosing a protein with a short ingredient list and recognizable food based ingredients can make a meaningful difference over time.

Natural Food Based Protein

Whole foods remain the most nutrient dense and reliable source of protein. Foods such as eggs, fish, lean meats, Greek yogurt, beans, lentils, nuts, and seeds provide protein along with essential vitamins, minerals, and healthy fats. Protein supplements can be helpful, but they work best when used to complement a solid food foundation rather than replace it.

We have tried many different types of protein suppliments. This is the brand that I use and enjoy.

KOS Organic Plant Based Protein – Peanut Butter Chocolate

KOS Chocolate Peanut Butter plant-based protein gives you 20g of complete organic protein from sources like pea, flax, and quinoa, blended with real Peruvian cacao, peanut flour, coconut milk, and natural sweeteners like monk fruit. It’s USDA organic, non-GMO, gluten-free, soy-free, and dairy-free, plus it includes superfoods, digestive enzymes, fiber, and essential vitamins/minerals to support nutrition, gut health, and recovery.

Perfect Bar Mini – A quick protein snack

Perfect Bar Minis are our go-to quick snack. They’re little refrigerated bites made with real peanut butter, organic honey, whole-food protein (around 5-6g per mini), and a bunch of superfoods thrown in with no junk fillers. They taste like a soft, cookie-dough peanut butter treat (especially the dark chocolate chip ones), and they’re way more satisfying than regular candy bars.

I recommend these because they’re clean (organic, gluten-free, non-GMO), actually nutritious with healthy fats and nutrients to keep you going, and perfect for post-workout or when you’re on the run without feeling heavy.

Vitamin D Needs

Vitamin D plays a critical role in bone strength, muscle function, immune health, and hormonal balance. For most adults, the general recommendation is about 600 IU per day, with higher needs for older adults and individuals with limited sun exposure. Some experts suggest that optimal levels may require higher intake depending on lifestyle, geography, and individual health factors. Vitamin D deficiency is far more common than many realize. Globally, over one billion people are deficient, and up to half of the population may have insufficient levels. In the United States, roughly 35 to 40 percent of adults are considered deficient, with even more falling below optimal levels, especially during winter months or with limited sun exposure. Because vitamin D deficiency often has subtle symptoms, many people are unaware they are low until it is tested.

Low vitamin D levels have been linked to weaker bones, muscle weakness, fatigue, reduced immune resilience, and changes in mood and energy. Because vitamin D also helps the body absorb calcium, it is essential for long term skeletal health and injury prevention.

How We Get Vitamin D

The primary way the body produces vitamin D is through direct sunlight on the skin. When ultraviolet rays reach the skin, vitamin D is created naturally. Modern lifestyles often limit this exposure due to indoor work, seasonal changes, geographic location, and sunscreen use. Diet provides some vitamin D through foods like fatty fish, egg yolks, and fortified products, but it is often not enough on its own. For many people, supplementation becomes necessary, particularly during winter months or with limited sun exposure.

A little boost of Vitamin D: Pure Vitamin D

Our little favorite: Mary Ruth’s Organic Vitamin D3

The Foundation Still Matters Most

A nutrient dense diet and regular exposure to natural sunlight… amoung other things, remain a foundation of good health. Prioritizing clean protein sources, choosing whole foods whenever possible, and spending time outdoors each day can support strength, energy, boost mood, and resilience over time. Most people are not doing everything wrong, they are simply not getting enough.

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