We are all somewhat familiar with the importance of getting adequate vitamin D, but the benefits are far reaching. Vitamin D is unique in the fact that we cannot get all that we need from our diets. Exposure to sunlight prompts our bodies to make it, but even in sunny climates like Texas, most do not get enough sunlight exposure to keep our levels up to par. We spend a lot of time indoors between work and commutes, busy schedules, and getting things done or relaxing inside the home. Not to mention all the days when the weather doesn’t cooperate. It is important to try to create habits that encourage getting outside and soaking in the rays, but it is also my opinion that we could all benefit from a good vitamin D supplement.
Here are a few benefits (some you may not be aware of!)
Getting enough vitamin D can help us sleep better. There are a couple of reasons for this. For one, if you are getting out in the sunlight, it helps your body’s circadian rhythm stay in check. Just 15-20 minutes of sunlight exposure in the morning can cause your body to release hormones that help regulate your natural wake/sleep cycle. Some doctors even recommend taking your vitamin D supplement in the morning for optimal benefit. In addition, several studies have indicated that increased vitamin D levels were associated with better quality sleep (less wake time throughout the night), more sleep time, and decreased daytime sleepiness.
Vitamin D helps regulate the release of hormones. Some have called it the “master key” to hormone health. Our hormones pretty much control everything in our bodies and sometimes we can get quite frustrated going down a rabbit hole trying to figure what levels are off and how to balance them. Start with boosting your vitamin D levels and you may find this support helps your body to regulate hormones a bit better.
Like Magnesium, vitamin D helps keep your bones strong because it enhances the uptake of calcium in your body. This helps prevent osteoporosis, breaks, and even strengthens teeth.
Vitamin D helps with your weight management in surprising ways. One is by supporting your insulin sensitivity. When a person is diabetic or pre-diabetic their bodies have trouble taking glucose and sugar from the blood stream into the cells and using it as energy. Instead, it is stored as fat. This ties back to hormone health and sleep cycles as well. When hormones are doing their jobs and our sleep/wake cycles are on point, our weight is more stable, and hunger is regulated and controlled. With our bodies using glucose for fuel efficiently, we feel more energized and in a better mood!
Speaking of mood, have you ever noticed how much happier everyone is on a beautiful, sunny day? We all tend to walk with a little more pep in our step. Part of this is the increase in vitamin D. It lifts our mood, keeps everything working as it should, and with the extra sleep we are getting, we feel much happier and full of life.
The immune boost is quite possibly my favorite benefit of adequate vitamin D levels. Vitamin C seems to get all the credit when it comes to fighting a cold, but honestly, when I feel that tickle in my throat and that slight swelling in my lymph nodes telling me I am about to get sick, I double up on vitamin D! There are many times I am able to chase it away before it knocks me down.
Because too many people are diagnosed with cancer every single day, I need to point out the role vitamin D can play in keeping cancer away. It helps regulate cell growth and how cells talk to each other. Having adequate vitamin D levels can help slow the growth of new blood vessels in cancerous tissue. And just like the hormone regulation, it plays a key role in gene expression.
Vitamin D is anti-inflammatory and helps with healthy blood flow. This is important for heart and brain health. Auto-immune disorders are often tied to and exacerbated by inflammation. Allergies have also been known to calm down when vitamin D levels are optimal.
What do I look for in a supplement?
Vitamin D is a fat-soluble vitamin that comes in multiple forms. D3 is more effective than D2 in supplement form. The vitamin council recommends taking 5000 IU daily. This is what I take unless I am sick, getting sick, or feel I am at higher risk of exposure to illness. In that case I take more.
One consideration when choosing a supplement is whether to get one that also has vitamin K2 included. K2 is another fat-soluble vitamin that helps your body use calcium more efficiently. Our gut flora produces K2 in small amounts on its own and we get it from our diet through fatty fish, grass-fed beef, and some fermented foods. Reasons you may consider taking a supplement with both will depend on personal preference and what your diet looks like. Think of it this way, vitamin D3 moves calcium into your blood but K2 directs it into where your body needs it most. This power couple can help promote new bone growth, can help keep your blood levels of calcium balanced (which is good for your heart), and aid in reducing insulin resistance.
It’s always a good idea to talk to your doctor before adding in supplements. I have my levels checked each year just to make sure I am in a good range. Too much vitamin D especially without K2 can release excess calcium into your bloodstream without anywhere for it to go. Since most of us are deficient, it is my opinion that most could benefit from supplementing vitamin D and consider K2 as an addition. However, I am not a doctor, and this is not medical advice.
When reading labels, check for and try to avoid synthetic, filler, and unnecessary added ingredients. Solaray and Carlson Labs are brands I like that are usually easy to find and they have a D3 and K2 option. There are even liquids (like Thorne) and sublingual sprays (like Q Sciences) on the market for those who don’t like pills. I would steer clear of gummies personally. I just don’t trust the potency and the gelatin and added ingredients/sugar are unnecessary in my opinion.
In short, get outside in the fresh air and sunshine, when possible, eat fatty fish, and consider a quality vitamin D supplement with optional K2. Check with your doctor, try supplements, and see how your body feels when getting adequate vitamin D. *Asher Health Vitamin D supplement will be available soon in our shop!
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