The Benefits of Vitamin D
Vitamin D is essential for our immune system. It is actually a prohormone, which triggers our genes to promote health which drops our risk of chronic illness.
I like to refer to this as the sunshine vitamin as we make vitamin D in our skin- when we expose it to the UVB light we are boosting our vitamin D. To be honest, we only need to get between 10-15 minutes of sun a few times a week to keep our levels tip top, yet around 50% of us are actually deficient in vitamin D.
Worried about a vitamin d deficiency? The following foods are super rich in Vitamin D!
Wild Alaksan Salmon
What are the key health benefits of vitamin D?
Vitamin D plays a hugely important role in promoting your body’s immunity to protect against illness. It can also be used therapeutically in those suffering from different conditions;
Cardiovascular disease CVD
Do you have a Vitamin D deficiency?
Most people living in the northern hemisphere nowadays don’t have the correct levels of vitamin D. The only way to know for sure is to a simple blood test measuring your levels of 25-hydroxyvitamin D.
How much vitamin D should I take?
The answer depends on your current vitamin D levels. Without exposure to sunlight, a minimum of 1000 iu/d (40 ug) vitamin D is required. You could take up to 4,000 iu/day (if your over 18) and 1,000 iu/day (if your under 18) as these levels have been established as safe in most instances. If possible aim for at least 15 minutes of sunscreen-free sunlight around mid-day (between 12-1pm ). If you live in a cold climate, then it is even more important to supplement with vitamin D.
Don’t Forget Your Vitamin K2
If you are supplementing with vitamin D, then you should make sure you are taking at least 200mg of vitamin K2 daily. This helps transport vitamin D and calcium around the body preventing calcification of blood vessels. This is vital when supplementing with calcium to keep you bones balanced. The best foods sources of vitamin K2 are cultured vegetables. If supplementing, take the MK7 variety instead of MK4.
How can I increase the absorption and effectiveness of vitamin D?
Nutrients act synergistically in our systems. So to get the right levels of vitamin D, you also need the following cofactors;
Magnesium is often what we are most deficient in. Furthermore, calcium is absorbed better when paired with vitamin D.