Vitamin D is a Big Deal – Here’s Why…
- Donna Keeler
- 11 hours ago
- 3 min read
I’m a big promoter of food from natural sources, but it may be necessary for you to supplement vitamin D if you don’t eat the food sources with the highest levels of vitamin D: eggs – specifically the yolk, oily fish like salmon or mackerel, cod liver oil, dairy products, liver, and mushrooms. Yes, you can eat fortified foods that vitamin D has been added to… but clean nutrition comes from the non-packaged food sections in the grocery store.
You may have heard that your body makes vitamin D if it receives enough exposure to sunlight. How much is enough? Aim for 10–30 minutes of sun exposure on your forearms, hands, lower legs, face, and neck between 11 a.m. – 3 p.m., several times a week. If you work indoors, it’s unlikely that you can count on sun exposure.
Other factors that can minimize the absorption of the sun’s rays include:
Skin Tone – If you have a darker skin tone, you may need longer sun exposure.
Time of Year – You may be in the sun more in the summertime, but cloud cover and sunscreen block the sun’s rays. During the winter months, the sun’s rays are not as strong, so a longer duration of sun-time is needed.
Age – Older adults may have a reduced ability to produce vitamin D through sunlight exposure, making supplementation more important.
Medications – Certain medications can interfere with vitamin D absorption or metabolism. Examples include Divalproex, Methadone, Statins, Mounjaro, Levothyroxine, and many more. Research your medications to see if any limit the absorption of vitamin D.
Vitamin D is Important for Your Health
Bone Health – Vitamin D helps your body absorb and utilize calcium and phosphate, which are crucial for building and maintaining strong bones. It improves bone density, supports osteoporosis prevention, and reduces the risk of fractures. You don’t need to be in your senior years to make vitamin D absorption a priority. Risk prevention should start early.
Immune System – Vitamin D supports immune cell function and helps fight off infections. It may also reduce the risk of certain respiratory illnesses and has been found to be supportive in preventing cancer.
Muscle Function – Vitamin D is necessary for proper muscle contraction and relaxation, which is important to support your gait and balance. Deficiency can lead to muscle weakness and pain.
Sex Hormones – Vitamin D helps regulate the production of estrogen and progesterone, which are essential for reproductive health and menstrual cycles.
Thyroid Function – Vitamin D supports the production of thyroid hormone, which controls metabolism and overall body function.
Insulin Sensitivity – Vitamin D can improve insulin sensitivity, which is important for regulating blood sugar levels and hormone production for those with pre-diabetes or diabetes.
Melatonin – Vitamin D may influence the production of the hormone melatonin, which helps you regulate sleep. It may also have a positive impact on sleep disorders, including a decreased time to fall asleep, improved sleep quality, and longer sleep duration.
Vitamin D Supplementation
Know your vitamin D level prior to supplementation. Unlike B vitamins, which are water-soluble, vitamin D is stored in your fat cells. Too much vitamin D can lead to hypercalcemia—a condition in which excess calcium builds up in the blood, potentially forming deposits in the arteries or soft tissues. It may also contribute to kidney stones.
The best type of vitamin D supplement is D3 because it is more effectively absorbed. Women who have not gone through menopause should avoid vitamin D containing soy. After menopause, a vitamin D supplement with soy can be considered. Soy is a phytoestrogen, which means it mimics estrogen in the body.
You can take vitamin D at any time; however, it is best absorbed with food—specifically fats. I suggest taking it with your evening meal to help support hormone balance and better sleep.
Order blood work online with a local lab (approx. $60) or ask your doctor at your next physical to include a 25-hydroxyvitamin D test with your blood work to determine if you need more vitamin D.
A level below 30 ng/mL is insufficient; below 20 ng/mL can result in rickets.
To support immunity and cancer prevention, studies have found that a level between 70–80 ng/mL should be maintained.
For optimal bone health, most experts recommend maintaining a vitamin D blood level of 75–100 ng/mL.
I hope this has piqued your interest in testing your vitamin D level and supplementing as necessary. Visit nutritionplanforyou.com to schedule an online session when you’re ready to learn more about your body’s nutritional needs.
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