We’ve been discussing some of the most common supplement recommendations I make to clients based on their unique nutrition supply and demand. #2 on this list is the Sunshine vitamin, Vitamin D!
Vitamin D is made in the skin when exposed to sufficient radiation from the sun. In most areas of the Midwest, we only get sufficient radiation from the sun from May-October, so winter supplementation is typically needed.
Humans make approximately 1000units of vitamin D for every minute of direct sunlight for approximately 10-15 minutes (enough time to get some pink on your skin). Using an SPF sunscreen of 15 or higher blocks your vitamin D production in the skin to near 0!
How do I know my level?
You can and should get your Vitamin D levels checked and can do so from many different at home labs or your local Doctor’s office https://www.everlywell.com/products/vitamin-d-test/ for example.
Most often you will be checking the inactive form (known as the 25-hydroxy form), but you could also check the active form of Vitamin D (called 1,25 hydroxy-vitamin D). The inactive form is a better reflection of your current levels and doesn’t fluctuate as much as the active form.
What level do I want my 25-hydroxy Vitamin D at?
I typically think a vitamin D level of 40-60ng/ml is in the optimal range. Why?
Suboptimal levels of Vitamin D are seen as being a risk to many disease states such as
- Increased joint pain
- Increased diabetes risk
- Increased risk of depression
- Increased risk of autoimmune diseases (eg. lupus, thyroiditis)
- Increased migraines
- Increased risk of colon cancer
Too high of levels can actually suppress the immune system, so we want to try to find that sweet spot.
How can I boost my levels?
Supplementation is an easy way to boost your levels, especially if you live north of the Atlanta latitude. However, you don’t want to just start off with taking a whopper of a dose–Go slow! If your level is under 20ng/ml, Start with 2000iu and increase by 1000iu every week until you reach 5000iu daily of D3. Recheck your level in 8 weeks to see how you are doing and adjust accordingly!
Why not just go big with the dose?
Remember how I mentioned there are active and inactive forms of Vitamin D? In order for your kidney’s to activate vitamin D, they need sufficient MAGNESIUM. So make sure your magnesium is sufficient first, then go to vitamin D. Sometimes taking those large doses can have side effects that are a result of the decreased magnesium.
If you want more info on this important Vitamin —Contact me for my Vitamin D Handout!
