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Quote of the day:

“The past has no power over the present moment.”

– Eckhart Tolle

Vitamin D

What is it?

Vitamin D is a fat-soluble vitamin that plays an important role in the body's overall health and wellness. It is technically a hormone, meaning our bodies can produce it on its own. Vitamin D is commonly referred to as the "sunshine vitamin" because the skin produces it when exposed to sunlight.

Vitamin D is important for a range functions in the body like bone health, immune function, gut health, and mood regulation. It also plays a role in preventing chronic diseases, such as cardiovascular disease and some types of cancer.

Vitamin D is important for overall immune function and can help reduce the risk of infections and autoimmune disorders. It plays a role in activating immune cells and reducing inflammation in the body. Vitamin D may also have anti-cancer properties and can help reduce the risk of certain types of cancer, including breast, prostate, and colon cancer. In addition, Vitamin D is important for mood regulation and may help reduce the risk of depression and anxiety.

Overall, maintaining adequate levels of Vitamin D is essential for optimal health and has a massive impact on our bodies. When you are low in Vitamin D and start supplementing, it is incredible to see the changes that can happen. If you have any chronic issues, make sure that your Vitamin D levels are on point.

Why does it matter?

Vitamin D is extremely important to our health and we know that about 40%+ of Americans are deficient, and more than 90% have insufficient amounts of Vitamin D. Because of this most people typically need to supplement with Vitamin D, especially in the winter months. Vitamin D is made naturally when you are in the sun, so getting outside for at least 10-20 minutes a day is key, preferably in the morning.

One of the main functions of Vitamin D is to help the body absorb calcium and phosphorus, which are essential for building and maintaining strong bones.

There are several factors that can contribute to Vitamin D deficiency. Some of the most common reasons for Vitamin D deficiency include limited sun exposure, age, obesity, limited dietary intake, autoimmune diseases like Crohn’s and Celiac, medications, malabsorption, and even genetics. Signs you may be lacking Vitamin D is depression, hair loss, weakened immune system / always getting sick, fatigue, low back pain, joint pain, delayed wound healing, and high blood pressure.

Vitamin D is a huge asset to our overall health and COVID-19 has highlighted the importance of Vitamin D even more to avoid getting sick.

How to add into your daily routine?

Sunlight is going to be the main way to add Vitamin D to your routine naturally. You want to do at least 10-20 mins without sunscreen. Sunscreen blocks the UVB rays that are necessary for the skin to produce Vitamin D. I try and do it first thing every morning when drinking my coffee.

Additionally, there are a few foods that naturally contain vitamin D, here are some examples:

• Fatty fish: Salmon, trout, mackerel, tuna, and sardines are all good sources of vitamin D

• Beef liver: Beef liver is a nutrient-rich organ meat that contains important vitamins and minerals, including vitamin D

• Egg yolks: Egg yolks contain small amounts of vitamin D

• Mushrooms: Some types of mushrooms, such as shiitake and portobello, can provide a small amount of vitamin D

• Cod liver oil: Cod liver oil is a rich source of vitamin D, as well as vitamin A and omega-3 fatty acids

In addition, there are other foods that are fortified with vitamin D, including milk, orange juice, cereals, and yogurt. Be sure to read food labels to check for added vitamin D.

It's important to note that it can be difficult to get enough vitamin D from food alone. For this reason, most people may need to take a Vitamin D supplement (esp in winter) to ensure they are getting enough of this important nutrient.

Things to note when supplementing with Vitamin D:

• You want to make sure its D3 (the only active form) not D2

• Take with a meal, and preferably a meal that contains fat, as it can help improve absorption and utilization of the vitamin

• Not always, but it is recommended to take Vitamin D3 with Vitamin K2, they work in conjunction with each other (K2 should be made by our gut bacteria naturally but because this is also usually lacking is why it is recommended to take together)

You can easily get your Vitamin D levels checked by your doctor to see if supplements are necessary and if so, the quantity needed for you.

I am currently using the Athletic Greens Vitamin D3+K2 drops but also love the Throne D3+K2 drops. Other brands I love are Pure Encapsulations D3, Metagentics D3+K2, and Garden of Life D3.

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