Vitamin D deficiency (or more accurately Vitamin D3 as it is synthesised in the skin as Ccholecalciferol), can affect anyone and is often caused by low sun exposure. In the summer months when the sun is directly overhead, it’s easy to make enough Vitamin D3.
Depending on the skin tone, as little as 10 minutes of sun exposure every day is enough for people with lighter skin, according to researchers. While people with darker skin need 2-3 times that. Senior people need even more Vitamin D3 than this because as the aging process slows down Vitamin D3 synthesis.
In the winter months, the low angle of the sun and the short time it appears above the horizon each day – making it harder to maintain healthy Vitamin D3 levels. People who have low sun exposure are more at risk of Vitamin D3 deficiency.
Symptoms of Vitamin D3 Deficiency
An estimated 1 billion people worldwide have low levels of Vitamin D3. Symptoms can appear in various ways and include getting sick, common infections, fatigue and tiredness, depression, bone and back pain, impaired wound healing, bone loss, hair loss and muscle pain.
The consequences of not having enough Vitamin D3 in the diet can also lead to cardiovascular diseases, autoimmune diseases, infections, cognitive disorders and/or mortality.
Feeling depressed is also linked with a shortage of Vitamin D3. It is believed that Vitamin D3 can have an impact on the brain in areas such as hormones like serotonin. This affects moods; a shortage of serotonin can eventually lead to sadness or depression.
How To Naturally Boost Vitamin D3 Levels
Stepping out into the sunshine each day is one solution but if you’re like many people who are simply not getting enough, then choosing alternative options is recommended.
Good sources of Vitamin D3 include:
- Cod liver oil – 1 tsp: 440IU (over 100%DV).
- Sardines – 3 ounces: 164 IU (41% DV)
- Salmon – 3 ounces: 400 IU (100% DV)
- Mackerel – 3 ounces: 400 IU (100% DV)
- Tuna – 3 ounces: 228 IU (57% DV)
- Raw milk – 1 cup: 98 IU (24% DV)
- Caviar – 1 oz: 33 IU (8% DV)
- Eggs – 1 large: 41 IU (10% DV)
- Mushrooms – 1 cup: 2 IU (1% DV)
Many people however, simply can’t get enough. For this reason, it’s highly recommended that you take a Vitamin D3 supplement to ensure you are getting enough of this vital nutrient.
To avoid the risk of excessive sweating, chronic pain, fatigue and even broken bones, it’s essential that you get your Vitamin D3. Current US guidelines suggest consuming 400-800IU (10-20mcg) of Vitamin D3 daily to meet the needs of 97-98% of all healthy people. Many health experts however, state we need more.
Depending on a variety of factors, such as age, skin color, current Vitamin D3 levels, location, sun exposure etc. All of these play an important part in determining how much Vitamin D3 you should take.
Take Vitamin D3 with K2 For Maximum Results
For even more health protection, taking Vitamin D3 with Vitamin K2 is a good combination. Studies show that the two vitamins combined can slow arterial calcification.
This is because Vitamin D3 and K2 work together to produce and activate Matrix GLA Protein (MGP) – an important substance found around the elastic fibres of your arterial lining. The MGP protects against the formation of calcium crystals, leading to arterial calcification.
There are several different forms of Vitamin K2 and MK7 is considered to be the most effective as it has a longer half life (3 days) than the others. A longer half life means that there is a better chance of building up a consistent blood level.
MK7 from Vitamin K2 is most commonly found in high amounts in Japanese foods such as the fermented soy product natto. This can contain up to 1100mcg of K2 per 100g. Natto is not commonly found in the Western diet, so it is recommended to take a Vitamin D supplement with Natto or K2 in it for best results.
Getting out into the sunshine simply isn’t enough, especially if you live in colder climates. You need to be supplementing with Vitamin D3 daily to ensure you avoid any long-term complications or risks to your health.
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|Vitamin D3 (5000IU) – Contains a significant dose of Vitamin D3 (5000IU) and Coral Calcium (100mg of Calcium from coral per capsule). Helps to support normal cell health, regulating over 200 genes in the body. Available from Good Health Naturally.|