Supplement Sunday: Vitamin D

Healthy bones and immunity are important for growing children as well as healthy aging and wellness. We’re pushed to consume enough calcium to ensure healthy bones or zinc for immune support, but Vitamin D is a critical nutrient for a few reasons. When we think about winter blues or colds and fever, these typically come at a time when sunlight isn’t optimal for human absorption.  

Vitamin D:

Everyone should ask for this test at an annual check-up, especially in a climate like the Midwest where it gets cold and gloomy for months out of the year, or for those who stay indoors most of the day, including children in school. Vitamin D is necessary for regulating calcium levels as well as for mood, reproductive and immune health. Vitamin D3 should be taken in combination with K2. K2 is required for calcium to be absorption into bone (versus arteries). Too much calcium in the blood without Vitamin K can promote arterial calcification.

Conventional labs show Vitamin D within range at 30, but the optimal level of Vitamin D is closer to 50.

Sources:

Vitamin D: sun light, fatty fish (with the skin) salmon, tuna, trout mackerel; pasture-raised egg yolks; fortified milk; beef liver.

Vitamin K: green veggies like spinach, broccoli, cabbage, asparagus, Brussel sprouts, etc.

Supplementing:

For adults with levels between 30-40 or during winter months, I recommend 5,000 IUs 1x per week. If levels are below 30, I recommend 4,000 IUs 2x week for 4 weeks, then 5,000 IUs per week.

Product Recommendation:

My favorite product is Nutra BioGenesis, Vitamin D3-K2 Emulsion. Liquid products allow you to customize serving sizes. Nordic Naturals D3-K2 gummy is great for kids.

Signs of Vitamin D Deficiency:

Fatigue, poor sleep, bone pain or aches, depression, muscle weakness, loss of appetite, frequent sickness

Vitamin D in children: 

Parents should consider Vitamin D supplementation for children that are breast fed, as breast milk is low in Vitamin D.

“Growing pains”, restless sleep and ADHD in children may partially be caused from a Vitamin D deficiency.

Minerals for healthy bones:

Calcium, Phosphorus and Magnesium are minerals that support bone health. Dairy products are high in calcium and phosphorus. Phosphorus and magnesium are found in meat, fish and lentils. While all three are found in the same green veggies as K2. Focusing on a variety of whole foods will ensure you get adequate amounts of these nutrients!

Track your annual labs with our free excel lab tracker. It includes both conventional and functional reference ranges.

NOTE: the information provided on the site is for educational purposes only, and does not substitute for professional medical advice

Iuvo is to delight. We are founded on the belief that in everything we do, we are all craving happiness and joy, and feeling great in your body is the best way to achieve it.