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You are trying to do everything right, and you’ve made many positive changes regarding diet and lifestyle. One of the things most of us have heard about lately is the value of getting enough vitamin D. Vitamin D is crucial for many aspects of a healthy life. The problem is we may not be getting the effective doses. Why is that? Let’s look at some of the reasons we need this vitamin for wellness and what frequent vitamin d mistakes we might be making that’s stopping us from reaping the benefits it can offer.
Most of us don’t have time to research how vitamins get absorbed by the body. Some of the research can seem daunting and complicated. We will sort through all the confusion for you and review what you can do to get the most benefit from this critical vitamin. If you make any of these common vitamin D mistakes, you’ll learn how to fix those and get the most value for your nutritional needs.
During the rise of the pandemic, studies showed that vitamin D could help lower the risk of hospitalization. (1) That got many on the vitamin bandwagon. Orders went up for vitamins, and people began taking mega doses to ward off illness.
Although you may not have seen it in the news, the science behind vitamin D is not new. Functional doctors have known for years how crucial getting enough vitamin D is for the health of their patients.
Vitamin D lowers the risk of diseases and severe illness. In the above hospitalizations, lab tests revealed low vitamin D levels.
If you’ve known someone who gets sick often, it could be a vitamin D deficiency. That happens because it lowers the immune function.
Also, autoimmune issues may get traced back to a vitamin D deficiency. Many people with autoimmune problems describe it as feeling like their body attacks itself. Some go through life thinking they may never feel healthy again.
Until recently, people had never heard about taking K2 with vitamin D3. If you are still on the fence, let’s go over why you need to incorporate this proven vitamin into your wellness routine.
Vitamin K2 promotes heart and bone health. It does this by activating the proteins in the body that balance calcium levels. It turns out that taking vitamin K2 with D3 creates a synergistic system for the body.
Vitamin K also has shown effectiveness in COVID-19 outcomes. When you put the two vitamins together, you get a strong dose of both. It seems they each function better when taken together. (2)
K2 is highly transportable by the plasma in our blood. That means it gets to where it needs to go with ease. It can also carry vitamin D where it needs to be as well. Enough vitamin K2 may be responsible for inhibiting arterial calcification or artery blocking.
You can take vitamin K2 in supplement form alone, but you can get it with vitamin D3. You can eat foods that contain vitamin K2, also. Foods like egg yolks, butter, and leafy greens all contain K2. Fermented foods like kimchi and sauerkraut are rich sources of vitamin K2.
Not taking vitamin K2 when you take vitamin D could have negative consequences. The calcium may build up over time, causing clogged arteries and kidney problems.
When you take your vitamin D supplement, do you also take some magnesium? Magnesium is responsible for over 300 processes in the body. Of those things, one of the most vital processes is helping to keep vitamin D at optimum levels.
Taking magnesium in combination with vitamin D helps you properly utilize both. Without enough magnesium, your body will not be able to use vitamin D effectively. It takes having magnesium in your system to activate vitamin D.
Some people see their doctors and get labs that reveal vitamin D deficiency. They get told to take a supplement, but that may not be enough. When you have adequate magnesium, you can lower the risk of vitamin D deficiency. (3)
You can take all the vitamin D you want, but if you do not have ample magnesium, your vitamin D will get stored in the inactive form. Also, if your magnesium levels aren’t high enough, you may suffer from vascular calcification.
Almost 70% of Americans are magnesium deficient. A magnesium deficiency keeps the body from being able to use vitamin D. This is another example of how the body uses vitamins and minerals synergistically to give you the most benefit. Taking magnesium with vitamin D will also help you absorb calcium into your bones and tissues. You can also eat foods that support healthy magnesium levels. Eating broccoli, almonds, and leafy greens can help increase magnesium levels in the body.
It won’t do you any good to take a handful of vitamins if you don’t take the proper amounts. Some people spend hundreds of dollars every month on vitamins and get no benefit from them. They often wonder why they feel no different.
One of the reasons you may not feel any better is that you don’t take the correct amounts. You need them in clinical dosages to make a difference. Some supplements have no value. They have small amounts of active vitamins, if at all. Some vitamins are mere marketing scams built to compel you into buying them. (4)
How do you know how much of any vitamin you need? One way is to get your labs checked. Many people opt to get checked twice a year to know where they stand. Talk to your doctor about what is best for you.
Another thing you can do is to get outside in the sun. Depending on where you live, this may be more difficult. In colder climates, getting more sun may not be an option. If that is the case, you need to take more vitamin D and eat more vitamin-rich foods.
If you don’t want to see the doctor every time you want to check your levels, you can order them online. Most of these are inexpensive, and you can go to a lab of your choice.
For many, supplementing with 2,000 to 5,000 IU per day is sufficient. You may need less if you get 20-30 minutes of direct sunlight per day. Working with a functional medicine doctoris the best way to determine the appropriate levels for your body. For optimal health, the recommendation is that you need a range of 40 to 60 ng/mL, but most functional doctors recommend 50 to 80 ng/mL. The most crucial aspect is to know your levels to stay informed of your needs.
Vitamin D is fat-soluble, which means it needs fat to get absorbed by the body. One of the mistakes some people make is taking vitamin D without including fat.
Including healthy fats like salmon, avocado, and olive oil can help you get all the benefits of vitamin D. If you take your vitamins in the morning, eating some eggs will give you healthy fats that are incredibly nutritious. If you hit the ground running and don’t have time to eat, grab a healthy shake that includes enough fat.
Over the past several years, we have received mixed messages about being outside. We get told we need fresh air, but we get reprimanded about getting too much sun. Many people lather lotions all over their bodies to protect them from the sun.
One easy way to get more vitamin D is to get outside more. Even on cloudy days, you can get the benefits from being outside. Getting outside is relaxing and can also help decrease the chances of cardiovascular disease.
Soaking up some sun can boost your vitamin D levels. (5) It costs nothing and is enjoyable, so go outdoors and take a walk. For added benefits and fun, take your pet with you. You can work up to thirty minutes a day for optimal sun exposure.
Sometimes the scientific community makes you feel you need a medical degree to understand how your body works. This article cuts through all the confusion to let you know how simple it can be to get what you need.
Your body can get what it requires through natural sources. When you use food as medicine and take quality supplements, your health can improve drastically. You don’t need specialized skills to understand what helps. When you combine the right nutrients with the proper amounts, your body will thank you in ways you can only imagine. You will obtain abundant health, and you can start with a few simple steps. Don’t delay getting healthy. Check out all our resources and articles for more information on natural health and wellness. It may be easier than you think!
References :
https://www.webmd.com/diet/foods-high-in-vitamin-k2
https://www.imaware.health/blog/vitamin-d-and-magnesium
https://healthmatters.wphospital.org/blog/january/2021/my-doctor-told-me-to-get-outside/
https://www.mayoclinic.org/drugs-supplements-vitamin-d/art-20363792
https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
https://my.clevelandclinic.org/health/articles/15050-vitamin-d--vitamin-d-deficiency
