WHY IS VITAMIN D3 (not D2) SO IMPORTANT? And Vitamin K2
The recommended daily intake (RDI) is usually around 400–800 IU, but many experts say you should get even more than that. I recommend 5000 iu’s daily.
Vitamin D deficiency is very common. It’s estimated that about 1 billion people worldwide have low levels of the vitamin in their blood. Vitamin D is actually a hormone.
According to a 2011 study, 41.6% of adults in the US are deficient. This number goes up to 69.2% in Hispanics and 82.1% in African-Americans.
Signs you may be deficient in Vitamin D:
- Getting sick more often- One of Vitamin D’s roles is to keep the immune system strong. It directly interacts with the cells that fight infection.
- Fatigue– Case studies show that very low blood levels contribute to fatigue (such as Chronic Fatigue Syndrome)
- Bone health–Helps keep bones strong (especially when combined with Vit K) Vit K helps keep calcium in bones and out of blood stream. Studies have shown a strong correlation in low D levels and chronic back pain.
- Depression—Studies reveal that in 65% of older adults who are depressed their D levels were sub optimal. Supplementation can help those with “seasonal” blues (due to lack of sunshine)
- Wound healing—Vit D has been shown to support healing following surgery, injury or infection.
- Bone loss—Low bone density is an indication of loss of calcium. The answer is NOT to take calcium. Instead, take 5000iu’s (at least) with Vit K daily, eat your calcium, exercise and stay hydrated!
- Hair loss—Stress is often the culprit, and keeping D levels optimal is important.
- Muscle pain—There is a correlation between chronic pain and love D levels.
**It is very hard to reach levels of toxicity with Vitamin D.
If blood levels read 150ng/ml or higher, then you are at risk of toxicity. Again…this is very hard to achieve.
Best Vitamin D3 foods:
Fatty fish, Eggs, Swiss Cheese, Whole Milk, Cod liver oil, Canned salmon and tuna, cottage cheese, yogurt, beef liver, sardines, butter
