Vitamin D: The sunshine vitamin

Vitamin D, often called the "sunshine vitamin," is a unique nutrient that sets it apart from other vitamins. It's not a traditional vitamin but rather a steroid hormone produced from cholesterol when your skin is exposed to sunlight.

get vitamin D through sunshine or supplement

While sunlight remains the primary source of vitamin D, dietary intake and supplementation play crucial roles, especially in the UK, where sunlight exposure can be limited.

Dietary Vitamin D Intake

Data from the National Diet and Nutrition Survey indicates that dietary vitamin D intake from food sources alone often falls short of the UK's recommended daily intake (RDI). While fortified foods and fatty fish can contribute to vitamin D intake, they may not always be sufficient.

The Importance of Vitamin D

Vitamin D is involved in a multitude of bodily functions, including:

• Bone Health: It aids in absorbing calcium and phosphorus, essential for strong bones and teeth.

• Immune Function: Vitamin D supports a robust immune system, helping fight infections.

• Muscle Health: It contributes to muscle strength and function.

• Mental Health: Some studies suggest a link between vitamin D deficiency and mood disorders.

The Power Trio: Vitamin D, K2, and Magnesium

For optimal absorption and utilization of vitamin D, it's beneficial to combine it with vitamin K2 and magnesium:

• Vitamin D3 is the most potent form of vitamin D, readily absorbed by the body.

• Vitamin K2: It directs calcium to the bones, reducing the risk of arterial calcification and promoting heart health.

• Magnesium is crucial in activating vitamin D and supporting overall bone health. Magnesium is also essential for liver and kidney function. The enzymes that metabolize vitamin D require magnesium for optimal function. If your magnesium levels are low, your body may struggle to activate and process vitamin D, even if you supplement.

• You can increase your levels by Food Sources of Magnesium:

  • Nuts and Seeds: Almonds, cashews, chia seeds, and pumpkin seeds

  • Legumes: Lentils, chickpeas, and black beans

  • Whole Grains: Brown rice, quinoa, and whole-wheat bread

  • Leafy Green Vegetables: Spinach, kale, and Swiss chard

  • Dark Chocolate: A small amount of dark chocolate can provide magnesium.

The Importance of Testing

Regular blood tests are essential to determine your vitamin D levels. This helps identify any deficiencies and guide appropriate supplementation. For instance, Roberto's recent test revealed a significant deficiency, emphasizing the importance of timely intervention.

Due to a genetic variation in my VDR gene, I need to supplement with vitamin D year-round. The VDR gene provides instructions for creating a protein that enables your body to utilize vitamin D effectively.

If you're interested, I can arrange a vitamin D test and recommend a personalized supplementation plan based on the results.