Do you know how important it is to maintain adequate levels of Vitamin D? It affects the expression of over 1,000 genes, acts more like a hormone, supports brain health, hormonal balance, and gut health too. Literally every function in our body is better with optimal Vitamin D levels - Amazing right?
Vitamin D.
Vitamin D is best known for it's crucial role in maintaining our bones and immune function. It also is a cofactor [helper] in calcium absorption allowing calcium to get into our bones.
A deficiency in Vitamin D leads to bone deformities and rickets in children and osteoporosis in adults.
But Vitamin D does so many more things.
Fights Inflammation
Reduces risk of all chronic diseases - obesity, prediabetes/diabetes, and heart disease
Improves brain health - dementia & depression
Lowers risk of Autoimmune conditions
Less severe infections that lead to hospitalization and death
Crucial for hormone balance
Improves gut health
Blood sugar management, insulin modulating
Lower risk of type 2 diabetes
Improves mood
Unfortunately, despite its importance, many people are deficient or insufficient in Vitamin D and will miss out on the many protective benefits.
Test, Don't Guess - Know Your Levels.
Deficient: 20 ng/mL
Insufficient: 21-29 ng/mL
Adequate: 30 ng/mL
Optimal: 52-90 ng/mL
Get the right blood test.
Ask to have your serum 25 hydroxy Vitamin D tested. This is the correct test to use and many doctors still use an old and outdated test which doesn't measure the right Vitamin D.
You need to monitor your levels over time to see what's happening and how much Vitamin D you actually need.
As we age, our kidneys are less able to convert Vitamin D to its active form, this increases our risk of deficiency.
Who is likely low in Vitamin D?
Postmenopausausal Women
Vegans/Vegetarians
Darker skin-toned individuals
Older adults
If you regularly take acid blockers like Prilosec or Nexium, blood pressure medications, diuretics, steroids or glucocorticords
Obese/overweight
Chronic gut problems
Individuals with celiac, Chron's, IBS, no gallbladder
Why is this a problem?
Women in postmenopause/menopause experience a drop hormonally, which affects their ability to utilize Vitamin D efficiently.
Vegans and vegetarians generally do not use vitamin D3 because it's derived from animals.
It takes individuals with darker skin 5-10X more exposure of sunlight to receive the same amount of Vitamin D.
Medications lower the body's abilty to create and deliver bile appropriately which is essential in absorption of Vitamin D.
Overweight/obese individulas are at greater risk for low Vitamin D levels because body fat sequesters Vitamin D instead of allowing it to be used.
There are so many good reasons to supplement and unless you're a lifeguard in Florida, you should consider supplementing with Vitamin D.
Many of us live farther north of Florida, which has less sun exposure. The fear of skin cancer has caused us to coat our bodies in sunscreen every time we go outside, regardless of the time of day, or a disregard of building up a solar callus [tan] through wise exposure.
Chronic disease like high blood pressure, mood issues, hormone imbalances are very common, and getting sick often is another indication of low Vitamin D levels.
This pretty much describes everybody!
Check your Vitamin D levels easily by pressing your thumb firmly on your shin. Push hard. If this hurts, you're likely in need of Vitamin D supplementation.
D2 or D3 - Is There A Difference?
Vitamin D3 is the recommended D because D2 isn't absorbed well. D3 is more efficiently absorbed and utilized by the body and can increase and maintain Vitamin D levels in the body.
Begin Here:
Testing Vitamin D levels first, then supplementing is a wise choice for most of us.
Are you experiencing;
inflammation, hair loss, lower appetite, fatigue, bone and joint pain, mood changes, depression, muscle cramps, weakness, spasm, twitches or tremors?
These are all syptoms of deficiency.
Do you want to lower your risk of;
obbesity, cancer high blood pressure, heart disease, diabetes, fibromyalgia, chronic muscle pain, bone loss and autoimmune diseases?
Then bring your Vitamin D status up to the optimal level and along with supplementation...
Add These Foods.
Small Fatty Fish
Salmon
Cod Liver Oil
Egg Yolks
Beef Liver
Mushrooms
Do These Things.
Spend more time outside wisely and stop avoiding the sun.
Try using a light box [10,000 lux] for 30 minutes daily.
Take Vitamin D3 with Vitamin K2 and magnesium for best absorption.
Take Vitamin D with fatty foods for optimal absorption.
I hope after reading this, you'll get your Vitamin D levels checked regularly.
Remember, you can't manage what you don't measure, so becoming informed about your health metrics is so important to living well at any age.
Thanks for reading,
Jan
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