Before taking any supplement, ALWAYS consult with your doctor first.
In the past week alone, two of my online clients have mentioned this vitamin. One went in and had a blood panel done to check some things and came back with VERY LOW levels. Another client reached out because her husband fractured a bone, and his blood levels came back LOW.
Now, to be clear – the only way you KNOW that you NEED to supplement with anything is to get your own levels checked, which can honestly be a pain in the butt with your normal doctor. They need a reason, a code, and will charge you a stupid amount. The better option is to go directly through a lab or private doctor.
That being said, in my professional opinion – if you live in an area that routinely gets snow in the winter, you most likely need to be supplementing with some level of this vitamin.
What is the Vitamin? Well, today we are talking about D.
The Sunshine Vitamin: Understanding Vitamin D and Its Essential Pairing with K2
Vitamin D, often referred to as the “sunshine vitamin,” is a crucial nutrient that plays a pivotal role in several vital functions within the body. This fat-soluble vitamin is unique as it can be synthesized by the body when exposed to sunlight, specifically ultraviolet B (UVB) rays. However, despite its availability through sunlight, vitamin D deficiency remains a common issue, particularly in regions north of Kansas where sunlight exposure is less consistent throughout the year.
What Does Vitamin D Do in the Body?
Vitamin D’s primary role is to regulate the absorption of calcium and phosphorus in our bones and facilitate normal immune system function. This makes it essential not only for maintaining healthy bones and teeth but also for providing a boost to the body’s defense against certain illnesses and conditions. Here are some key functions of Vitamin D:
- Bone Health: Vitamin D is critical for the absorption of calcium in the gut, which helps to maintain the necessary levels of calcium and phosphate needed for bone formation and remodeling.
- Immune Support: It modulates the immune system by enhancing the pathogen-fighting effects of monocytes and macrophages — white blood cells that are part of the body’s first line of defense — and decreasing inflammation.
- Muscle Function: Adequate vitamin D levels are essential for normal muscle function, and a deficiency can lead to muscle weakness and muscle aches.
The Importance of Vitamin D
Without sufficient vitamin D, bones can become thin, brittle, or misshapen. Vitamin D sufficiency prevents rickets in children and, together with calcium, helps protect older adults from osteoporosis. Moreover, emerging research suggests that vitamin D might play some role in the prevention and treatment of type 1 and type 2 diabetes, hypertension, glucose intolerance, multiple sclerosis, and other medical conditions.
Very recently, low levels of serum Vitamin D have been linked to more severe outcomes from the COVID-19 virus as well – read here. (it also has the same levels of outcome among all respiratory viruses)
Why Opt for Vitamin D3 and Pair It with K2?
While vitamin D is available in two forms — D2 (ergocalciferol) and D3 (cholecalciferol) — vitamin D3 is the preferred form for several reasons:
- Higher Potency: Vitamin D3 is more effective at raising and maintaining the vitamin D levels in your blood.
- Longer Shelf Life: D3 is more stable, ensuring prolonged efficacy when stored.
Pairing vitamin D3 with vitamin K2 is a strategy that enhances the benefits of both vitamins. Vitamin K2 helps to manage where calcium ends up in the body, ensuring that it contributes to bone density rather than depositing harmfully in blood vessels and organs. Here’s how K2 complements the action of vitamin D3:
- Enhanced Bone Health: Vitamin K2 activates osteocalcin, a protein that integrates calcium into bone. Without K2, much of the calcium absorbed thanks to vitamin D could be deposited in arteries rather than bones.
- Cardiovascular Health: K2 helps prevent the calcification of blood vessels and soft tissues, a known risk factor for cardiovascular disease.
Important Notice: If you are taking anticoagulant medications, such as warfarin, please consult your healthcare provider before using vitamin K supplements. Vitamin K can interfere with the effectiveness of anticoagulants and may alter your blood clotting abilities.
Geographic Consideration: Why Those North of Kansas Need Vitamin D
Living north of Kansas, where sunlight can be scarce, especially during the long winter months, poses a unique challenge in obtaining adequate vitamin D from sunlight alone. This geographical location results in reduced UVB exposure for several months each year, insufficient to produce the necessary levels of vitamin D in the skin. Supplementing with vitamin D3, therefore, becomes crucial to ensure healthy levels throughout the year, particularly when paired with K2 for maximum benefit.
My personal story:
I have been supplementing with Vitamin D3 for years now. Originally, I was taking 2000 IU’s (international units) per day. I went and got tested, in the summer mind you, and came back only 1 point above deficient! (The range is 30-100 ng/ML and I was 31ng/mL)
According to my PCP at the time, I was in a healthy range. While he wasn’t wrong, 1 point above deficient isn’t optimal, in my opinion. So, as a 200-pound active man, I supplement with 5000 IUs per day, and my levels are right in the middle now.
What Brand Should I Take?
The good news is, D3 is SUPER cheap. You can get half a year supply for $20-30. Thats about 13 cents per day! Like many supplements, there are a ton of options out there – but I’ve got you covered. I have a subscription to ConsumerLabs.com; a 3rd party testing and verification website for all things supplements.
According to their research, your best options are:
Important Notice: If you are taking anticoagulant medications, such as warfarin, please consult your healthcare provider before using vitamin K supplements. Vitamin K can interfere with the effectiveness of anticoagulants and may alter your blood clotting abilities.
To wrap up…
The essential roles played by vitamin D and K2 in maintaining overall health cannot be overstated. For those living in areas with limited sunlight exposure, taking a combined supplement of vitamin D3 and K2 is an effective way to support bone health, cardiovascular health, and immune function. As always, it’s recommended to consult with a healthcare provider before starting any new supplement regimen to ensure it’s appropriate for your health needs and conditions.
If you’re struggling with your weight and health, I’m here to help. With my in person or online personal training and nutrition coaching services, we can create a customized plan tailored to your needs. Together, we can achieve your fitness goals and improve your overall health. Contact me today to get started on your journey to a healthier you!