I’m coming at you today with some super important information on a vitamin I’m sure you’ve heard of but may not know much about. This vitamin is especially important to consider as most of us aren’t getting enough naturally especially in the winter months and it can be linked to your immune system, mental health, bone & heart health! It is estimated that almost half of the population is deficient! It’s easy to fix a low level in most people so let’s learn a bit about today’s star of the show:
Vitamin D is often referred to as the "sunshine vitamin," but did you know that it's actually a hormone? Yep! Because our body can make it and it plays a crucial role in maintaining our overall health and well-being, it’s so important to make sure we're getting enough of it. Hang with me today so you can learn the basics and see if you may need to look into supplementing this essential nutrient!
What is Vitamin D?
Vitamin D is fat soluble nutrient meaning it is absorbed along with fats in the diet and are stored in the body’s fatty tissue and in the liver.
It is found in some foods in rather low doses, but our bodies are able to synthesize it through sunlight on our skin.
What does it do?
Supports strong bones by helping our bodies absorb calcium
Boosts the immune system
Supports heart heath, can reduce blood pressure, and help prevent heart disease
Adequate amounts are linked to a lower risk of depression and improved mental health
Helps improve muscle strength & athletic performance
Some studies show it can even reduce cancer cell growth, help control infection and reduce inflammation.
How do we get it?
Diet-Some foods naturally contain lowish levels of vitamin D and some are fortified but for the most part it’s not possible to get the optimal level of vitamin D from your diet alone.
Sunlight-When our skin is exposed to UV light our bodies can produce vitamin D from the sun. It’s important to note depending on where you live that it’s possible you don’t get enough in the winter when we don’t see the sun often and we’re covered up and/or using sunscreen!
Supplementation (more on that below!)
Who is most at risk for deficiency?
Those who don’t get ample sun on their skin year round
The aging population- your skin’s ability to synthesize vitamin D declines with age
People with digestive conditions that limit fat absorption (gallbladder issues, no gallbladder, other digestive or malabsorption issues.)
People who are obese or who have undergone gastric bypass surgery
Dark skinned people or people who are heavy sunscreen users
What happens if we are deficient?
Lack of proper vitamin D levels can lead to osteoporosis
Decreased immune system function
Fatigue
Bone pain
Muscle weakness, aches, and/or cramps
Mood changes (depression, unexplained feelings of saddness, etc.)
Hair loss
Some people experience no symptoms
Should you supplement?
You should be getting bloodwork from your doctor on a regular basis. You can request a vitamin D test to be added to your standard blood panel pretty easily. This is one test most doctors have no issue running and some order it already. Based on your results, you should be supplementing to an ideal range. (See chart below)
Another important consideration if you are supplementing is that you want to be supplementing with a high quality pharmaceutical grade vitamin D3 (not D2) as it is more effective in raising levels of vitamin D in the blood. Also, vitamin D works synergistically with vitamin K2 in it’s form MK-7. It is more efficient for bone and cardiovascular health to have them both in the supplement you choose. Supplements are not regulated the same as medications are so it’s important you get a high quality brand with the right dosage for your needs.
You should NEVER buy your supplements where you buy your toilet paper. 🤪 If you want to order high quality vitamins, you are welcome to order them on fullscript and as a subscriber to my newsletter you’ll get 10% off! Here are my recommendations for a high quality D3/K2 supplement.
Dosage & Supplementation:
It’s important to note that, as with any supplement, your digestive health will play a large role in your body’s ability to utilize the supplement an dosage you take. No two people will necessarily react the same way with the same dosage. That being said, you want to supplement to aim to get your serum concentration levels to what is considered adequate. If you are not currently healthy or dealing with any digestive issues it’s possible your intake may need to be higher.
For moderate supplementation, a 2,000 IU dose of vitamin D3 is sufficient to meet the needs of most of the population. Higher daily doses are in the range of 20–80 IU per kilogram of body weight can sometimes be beneficial.
Vitamin D should be taken daily, with meals or a source of fat.
Phew! That was a lot! If you made it to the end I hope you learned a little something about vitamin D and it’s importance in the body! If you aren’t sure what to do now, you likely need to look into supplementing! Request a blood test from your doctor and make sure you optimize your levels! Your mood, bone health, and immune system are counting on you! 🙃
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