The importance of Vitamin D
The Sunshine Vitamin, Vitamin D
Did you know that Vitamin D is important for many functions in the body? It is important for:
the immune system
cell function
blood sugar regulation
bone health
calcium absorption and circulation
normal blood pressure
I wonder if you also were aware that people with chronic muscle cramps, pain and fibromyalgia are deficient in vitamin D? Vitamin D is so important to our health. Especially as women. As we age and we go through Menopause we start to have issues with bone loss because of the change in hormones. One thing to keep in mind is Vitamin D.
When we think of bone loss we think of just taking in calcium. This is good yet, calcium does not work unless you have adequate Vitamin D and K1 and K2. Vitamin D helps you absorb the calcium. Vitamin K helps the calcium get into ours bones instead of just floating around in our blood and kidneys.
Here are some tips on how to get Vitamin D, K1, K2
Get enough sunlight: You need about 10-20 minutes of midday sun with no sunscreen. Most of us are not getting this at all. This is not always appropriate for all people though. 80-100% of the Vitamin D we need comes from the sun.
Eat foods with Vitamin D:
Fish liver oils, cooked wild salmon, mackerel, sardines, Whole egg and mushrooms
K1 comes from green leafy vegetables, cruciferous vegetables
K2 comes from fermented foods like Natto, sauerkraut and some animal sources like liver, egg yolks and chicken.
Our gut bacteria also produces K2 so it is a good thing to keep your gut healthy. Some of the K1 will convert into K2 in a healthy microbiome.
When you are supplementing or eating foods with Vitamin D take them with good fats because Vitamin D is fat soluble.
You may not be able to get enough Vitamin D into your system, so supplementation can help you bring your levels up.
Vitamin D supplement: D3 (cholecalciferol) is biologically active. Take it with a K2
Dr Mark Hyman says:
If you are deficient , you should correct it with 5,000-10,000 IU of vitamin D an day for 3 months- but only under a doctor's supervision, For maintenance, take 2,000-4,000 IU a day of Vitamin D. Some people may need higher does over the long run to maintain optimal levels because of differences in Vitamin D receptors, living in northern latitudes, indoor living, or skin color.
It takes up to 6-10 months to fill your tank with Vitamin D if you are deficient.
A simple blood test with your primary doctor will give you the answers you need about your level of Vitamin D. If you are feeling fatigued, your muscles ache, experiencing blood pressure problems or having sugar issues have your level checked. It may be something as simple as low Vitamin D.
Working on keeping our levels up is great self care. We will be able to move around, feel good and happy. This way we can also have fun with our families and do all the things we love to do.
Until next time....Be well, be happy
