Vitamin D is a super-nutrient and almost considered a hormone now because of how powerful it is in your body! It is tied to every hormone that’s made, as well as fat production and your immune system. If you’re not getting enough vitamin D right now, you are massively missing out. Here’s what you need to know.
Vitamin D3 vs D2
Vitamin D2 – I see people that are getting prescriptions filled for Vitamin D2 (by drug companies putting a bunch of junk in a bottle) and it’s actually causing some problems. Vitamin D2 research doesn’t hold up very well, and prescriptions that call for 50,000 IUs per week is actually pretty dangerous because vitamin D2 has actually been shown to increase mortality rates!1 The number of cancers radically decreased in the D3 group vs. those taking vitamin D2. D2 has also been shown to increase hypercalcemia (which increases your risk for heart attack). Stay clear of D2 if you have a heart problem – or don’t want a heart problem!
Vitamin D3 – Has actually been shown to decrease mortality rates. When you get your Vitamin D levels high enough (between 50-100), risk of ovarian cancer, breast cancer, Type 1 diabetes, MS and prostate cancer all decrease.2
How to Take Vitamin D3
+ Vitamin K – When taking vitamin d3, you’ve got to take it with vitamin K! If you don’t incorporate vitamin K, over time the D3 supplement will drive calcium into the arteries and will increase hardening by up to 9%. So for every 1000 ius, you need 100 micrograms of Vitamin K (10:1 ratio).
+ Vitamin A & E – The other two fat-soluble vitamins, outside of D and K, are vitamins A and E. Vitamin A especially is crucial to the absorption and function of vitamin D. Studies suggest without vitamin A vitamin D has trouble activating its receptors for use in the body. Vitamin E acts as an antioxidant powerhouse and the 3 together help build a strong immune system.
+ Magnesium – Magnesium is required for converting vitamin D to its active form and also improves brain plasticity. Vitamin d even in its active form is useless in the absence of magnesium. Magnesium deficiency has been implicated in several neurological disorders, including cognitive dysfunction. The combined intake of both magnesium and vitamin K2 has a greater effect on vitamin D levels than either taken individually. You need 244% more oral vitamin D if you’re not simultaneously taking magnesium and vitamin K2.
+ Zinc – Your body’s Vitamin A metabolism and the receptors for both vitamins A and D only function correctly in the presence of zinc. Plus zinc has proven to be a great immune system booster.
+ Omegas or Fat – When you take vitamin D3 and fat-soluble vitamins, you want to take them with fat. When taking a D supplement, it’s not how much you take … it’s how much you absorb. You can combine it with omegas and it will help the vitamin D get absorbed in your system.
How Much? – Check out this chart to see how much vitamin D3 you should be taking. For example – if you’re currently at 30 (on the left side) and you want to get to 50 (on the top), then you need to take 3100 per day. Of course, be sure to test your blood levels first, and along the way so you can keep an accurate record.
Stay away from D2, and opt for D3 (whether it’s from the sun, food, or supplements). If you are taking a supplement, make sure to take it with Vitamin A, E, and K so your arteries don’t harden over time and you properly absorb the D. Add magnesium and zinc to the supplement to maximize absorption and avoid depleting your magnesium supplies. Be sure to take D3 with fat, like Omegas, so your body can absorb it. Finally, get your blood levels tested from your doctor so you know where you are, and where you need to be. Ideally above 50ng/mL.