So, when is the last time you had your Vitamin D (a.k.a. the sunshine vitamin) levels checked? You go outside, sometimes right? Isn’t that enough? Unfortunately, we simply just run out of time to be outside. All we seem to do is hurry from one thing to the next, but mainly those activities are indoors. We are in office buildings all day, commuting in our cars, taking our kids to soccer, cooking dinner and watching TV. So, when do we get outside? If we are being honest with ourselves, the answer is not much and not enough.
Chances are you are deficient in Vitamin D along with some or all of your family members. Did you know that estimates have been given that upwards of 80% of people or approximately 1 Billion people could be Vitamin D deficient?
Vitamin D is not just another vitamin. It is considered a hormone and is responsible for a multitude of processes in your body. It can play a significant role your immune health. It has been suggested that Vitamin D supplementation is more effective than flu shots. What also declines during the winter months? Sun exposure, which naturally produces our Vitamin D. It should be no surprise that many of us fall ill in the winter months including kids. Vitamin D levels typically drop even more when it is too cold to be outside at all. I don’t get flu shots. I’ve chosen for my daughter to avoid them, even with doctor’s recommending them. I supplement with Vitamin D for our whole family.
Why should you care? Newer research is pointing to cancer, heart disease, dementia, infertility, inflammation, hormone issues and so many more issues as being potentially linked to Vitamin D deficiency. Aside from the major health implications of Vitamin D deficiency, other symptoms could be plaguing you in your daily life as a result of this and you may not even know it. Chronic pain, weight gain, depression, headaches, high blood pressure, gut issues, fatigue and more are just a few symptoms you could have. It is also possible that you are asymptomatic right now even if you are deficient. That doesn’t necessarily mean it isn’t negatively affecting your health.
Typically, Vitamin D isn’t a standard test that is usually ordered from you doctor, so you may have to ask and pay extra for it to be done. Do it. Check with your lab or insurance (the doctor’s office may be able to tell you on the spot if it costs extra), but usually it isn’t very expensive and is seriously worth the information. Ask for the 25-hydroxyvitamin D or 25 (OH) D) test. This is the best test.
So, how can you increase your Vitamin D levels? You can get Vitamin D from sunlight, food, and supplements. Sunlight is the natural and ideal source of Vitamin D. When you body is exposed to sunlight, a natural process occurs allowing your body to produce Vitamin D. Recommended sun exposure for ample Vitamin D levels varies but can be approximately 10-20 minutes (you don’t want to burn) several times per week during the hours of approximately 10 am to 3 pm. For it to be beneficial, big areas of the body need to be exposed such as the face, arms, legs and back. These areas should be without sunscreen. Remember this is for a short time only! I’m not advising to go the pool or beach for 5 hours and get badly burned not using sunscreen.
If you have darker skin, you have a natural sunscreen protector on your body, so you are more at risk for deficiency and need more Vitamin D that someone with paler or lighter skin. You can get Vitamin D supplementation from food such as eggs, certain types of fish, etc., but it is in much lower amounts. So, don’t count on food to reach your optimal Vitamin D level. Supplements come in two forms: D2 and D3. Based on my research, D3 is the type your body naturally produces. I take D3. It has been proven to be superior in its effectiveness to D2.
What is a normal range? How much should I take?
Here’s the scoop:
Most mainstream doctors say that normal levels are above 25 ng/ml. I disagree based on my research. Others argue that below 50 ng/ml is considered deficient. I’m in that camp. The desired range is between 50-70 ng/ml. If you are ill, you may require levels higher such as 70-100 ng/ml. You don’t want to go above 100 ng/ml.
What is the take home message?
- Get your vitamin D levels checked. It is vital to your overall health.
- Get outside more during the hours of 10 am-3 pm several times a week exposing major skin areas (don’t get burned; aim for 10-20 minutes depending on the person). I know, I know. You work in an office. Try eating lunch outside on a bench. Get creative. Plan on doing this every day you are off work at a minimum.
- Supplement with Vitamin D3 (high quality supplements only-read the labels). Many researchers have suggested taking it with Vit K is far superior to taking it in isolation. The important note here is that these vitamins work synergistically, so it is important to have proper levels of Vitamin K and calcium if you are taking Vitamin D. Magnesium is important as well. I’ve actually read in some cases that Vitamin D can be harmful without the other levels being normal. My supplement I’ll share below has both magnesium and K. The company where I get mine also sells one with calcium, which I plan to try. However, if you are on blood thinners, please talk with your doctor before supplementing with K.
- There is no exact dose I can tell you to take. It is individual. Once you have your levels checked. If you are deficient, talk to your doctor. Doctors usually recommend low levels of supplementation or a some even suggest a megadose once every few weeks. I used to take 50,000 I.U.s every few weeks. I don’t recommend that. Ask if it is okay to start with 1,000 or 2,000 I.Us, possibly more depending on your state of health. Ask them how often you should get your levels checked.
- Get your levels checked regularly, especially if adding a new large dose. I’d say at a minimum every 6 months until you feel your levels are stable (3 month checks until your stable would be optimal).
Here are just a few clean brands you could try:
Pure Encapsulations Vitamin D3
Allergy Research Group Vitamin D3 with A and K2
Vitamin D3 with K2 Liquid Drops (some of us with chronic gut issues don’t tolerate vitamins orally and have absorption issues) here is a drop form.
Here’s what I take:*
Patch MD Vitamin D I have serious trouble with all supplements. Drops and patches even cause significant symptoms for me, and I have absorption issues. I was never able to tolerate high dose pills. Finding this one was nothing short of amazing. I found this on my own just researching online without the help of a doctor. How do I know if it works? Well, I used the patches for three months every single day. I had my blood levels checked and to my amazement for the first time in 15 years, my levels were above optimal!!!! I was floored and so excited!!! I’ll be having my annual physical again in the next few months and I can’t wait to see where my levels are today.
Another option is to get intramuscular injections at your doctors office or at home. I used to do both. Let me just tell you I’m so glad I found the patch and stopped doing that. It would hurt me for days after doing the injections.
*Please remember to talk with your doctor and seek medical advice on any new supplements you add and any suggestions that I make. This is NOT a substitute for medical advice. You could be in the smaller percentage of people with excellent Vitamin D levels.
