𝙒𝙝𝙖𝙩 𝙞𝙨 𝙑𝙞𝙩𝙖𝙢𝙞𝙣 𝘿?
Vitamin D is an essential, fat-soluble nutrient that we primarily get from the sun, with only a small amount coming from food. It’s best known for helping us absorb Calcium from our digestive system into the blood. With Vitamin D, we can absorb 30-40% of our dietary calcium. Without it, we can only absorb around 10-15%.

Vitamin D is also important for cell growth, neurotransmitters, immune system function, inflammation, and even gene coding.

Important to know that its not actually a vitamin, but a hormone.

𝙁𝙤𝙧𝙢𝙨 𝙤𝙛 𝙑𝙞𝙩𝙖𝙢𝙞𝙣 𝘿:
-Ergocalciferol or vitamin D2: present in plant foods
Cholecalciferol or vitamin D3: present in animal foods and obtained from the sun
-Calcidiol: inactive (storage form) of vitamin D
-Calcitriol: when calcidiol is converted to the active form D3

𝗩𝗶𝘁𝗮𝗺𝗶𝗻 𝗗 & 𝗧𝗵𝗲 𝗦𝘂𝗻:
As humans, we have an intimate relationship with the sun.

It sets our biological and hormonal clocks (Circadian Rhythm), but it also helps us absorb and regulate minerals in our bodies. 

One of the major ways sunlight regulations minerals is by the production of vitamin D & Retinol.

Vitamin D metabolism, the process of converting and utilizing vitamin D in the body, involves a lot more than just getting vitamin D from the sun or a supplement.

It requires adequate magnesium and vitamin A stores in the body and a well-functioning liver.

When we don't have enough magnesium or vitamin A, or if our liver is not working correctly, we can develop a vitamin D deficiency.

𝙍𝙤𝙤𝙩 𝘾𝙖𝙪𝙨𝙚𝙨 𝙤𝙛 𝙖 𝙑𝙞𝙩𝙖𝙢𝙞𝙣 𝘿 𝘿𝙚𝙛𝙞𝙘𝙞𝙚𝙣𝙘𝙮 :

-Lack of proper Sunlight (including sunlight use with clothing/sunglasses)

-Magnesium Deficiency
Magnesium is needed for literally every step of Vitamin D Conversion. The body will intentionally lower vitamin D levels if there isn't enough Magnesium in the body (or too much calcium)

-Poor Liver & Kidney Function
We need a healthy liver & kidney to properly convert and use Vitamin D. If we are mineral deficient and/or metal toxic, our liver cannot do its job. 

-Low Fat Diets:
We need Retinol from Saturated fats to activate the D.
No saturated fats=no retinol = no vitamin D

-Statins:
These drugs lower cholesterol production. Cholesterol is the backbone of Vitamin D & our hormones. 

When the body is inflamed is actually lowers storage vitamin D and makes more active vitamin D3 in order to boost the antimicrobial properties of the immune system. If your storage form of vitamin D (25(OH)) is low—this is because of chronic inflammation—it’s not causing it. 

Low vitamin D does NOT cause inflammation. Low vitamin D is a SYMPTOM of an inflamed body that is depleted of micronutrients and in a stressed state.

𝗧𝗵𝗲 𝗱𝗼𝘄𝗻𝘀𝗶𝗱𝗲𝘀 𝗼𝗳 𝗩𝗶𝘁𝗮𝗺𝗶𝗻 𝗗 𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝗮𝘁𝗶𝗼𝗻:
-Causes illusion of anemia
-Depletes Potassium
-Depletes Magnesium
-Depletes Retinol
-Not protective like the sun
-Lowers Energy production inside the cell

𝗪𝗵𝗮𝘁 𝗮𝗿𝗲 𝘁𝗵𝗲 𝘁𝗿𝘂𝗲 𝗼𝗽𝘁𝗶𝗺𝗮𝗹 𝗹𝗲𝘃𝗲𝗹𝘀 𝗳𝗼𝗿 𝗩𝗶𝘁𝗮𝗺𝗶𝗻 𝗗?
Vitamin D 25-OH (storage form): 21-30ng/dL

There’s NO clinical benefit to having storage vitamin D above 21 ng/dL. Instead of striving for sky-high vitamin D levels, we should be looking at magnesium and retinol status to ensure we can even use that vitamin D in the first place.

𝗛𝗼𝘄 𝗺𝘂𝗰𝗵 𝗱𝗼 𝘄𝗲 𝗻𝗲𝗲𝗱:
Daily recommendations for Vitamin D range from 200-800 IUs, but it’s possible that ideal ranges are higher.

Ideally we focus on sun over supplements, so trying to get 15-30 minutes of direct sunlight without sunscreen and exposing as much skin as possible (your face will not be enough) between 10 AM and 3 PM or when your shadow is shorter than your body height. You can also use the Dminder app to figure out how much vitamin D you are getting based on your skin complexion and where you live. 

30-minutes of sunlight (while wearing a swimsuit) can provide the following Hormone-D levels:

Most caucasians: 50,000 IUs
Olive/tan complexions: 20,000-30,000 IUs
Dark complexions: 8,000-10,000 IUs
Live somewhere that has minimal sunlight for most of the year? I would consider investing in a Vitamin D lamp. Most of them you just need to stand in front of for 1-5-minutes. 

𝗩𝗶𝘁𝗮𝗺𝗶𝗻 𝗗 𝗥𝗶𝗰𝗵 𝗙𝗼𝗼𝗱𝘀:
In addition to direct sunlight, food is a great way to get Vitamin D, especially and during times of little sunlight like the winter. The following foods provide a decent source of Vitamin D:

-Pastured egg yolks

-Grass-fed liver

-Grass-fed butter

-Goat’s milk

-Grass-fed whole milk and whole milk dairy products (raw is best If accessible)

-Wild-caught oily fish like mackerel, salmon, sardines, herring

-Wild-caught tuna

Above all else, it's important to know that in nature Vitamin D is never ever found in isolation by itself. It's always paired with Retinol & usually other nutrients as well. Taking an isolated Hormone (vitamin D is yes a hormone!) Causes more harm than good. 

Know better, do better
Kourtney Lewis