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Vitamin D - The Sunshine Vitamin:

It's time for vitamin D to receive the attention it deserves. This humble vitamin is a super-power, crucial in supporting many aspects of health and well-being. 

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Vitamin D exists in several forms, with vitamin D3 (cholecalciferol) being one of the most potent and bioavailable.

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Our bodies produce vitamin D when exposed to sunlight; this is our primary source of vitamin D. Ultraviolet B (UVB) rays interact with the skin, triggering the synthesis of this vital nutrient by converting a cholesterol compound in the skin into vitamin D.  Additionally, vitamin D can be obtained through certain foods such as fatty fish, fortified dairy products and egg yolks. It can also be provided by supplements where diet is not achieving adequate levels of vitamin D.

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Vitamin D and Immune System Support:

Adequate levels of vitamin D are associated with reduced risk of infections; and this vitamin plays a regulatory role in immune response, helping the body defend against pathogens. Research has shown that individuals with optimal vitamin D levels are less susceptible to respiratory infections, flu and other common illnesses.

 

Vitamin D contributes to the production of antimicrobial peptides, small proteins that exhibit broad-spectrum antimicrobial activity. Vitamin D has shown a potential to reduce the severity and duration of respiratory infections, with studies suggesting a correlation between vitamin D deficiency and more severe outcomes in respiratory illnesses.

 

One of the ways vitamin D achieves immune balance is by modulating the function of immune cells, including T cells and macrophages. This modulation helps prevent an overactive immune response, which can lead to inflammatory conditions, while still ensuring an effective defence against pathogens.

 

Vitamin D for Bone Health:

Vitamin D is instrumental in the absorption of calcium and phosphorus, essential minerals for bone formation and maintenance. Vitamin D deficiency can lead to weakened bones, increased risk of fractures, and conditions like osteoporosis.

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Vitamin D and Mental Health:

Studies suggest a connection between vitamin D deficiency and mood disorders such as depression.  The exact mechanisms are still under exploration, but it appears that vitamin D may influence neurotransmitter function and neuroplasticity.

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Vitamin D and Blood Pressure:

Studies suggest that vitamin D may contribute to the relaxation of blood vessels, helping to regulate blood pressure. Insufficient vitamin D levels have been linked to an increased risk of hypertension, a known risk factor for heart disease.

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Vitamin D and Cardiovascular Health:

Research indicates a link between vitamin D deficiency and an increased risk of heart disease, high blood pressure, and other cardiovascular conditions. Vitamin D may contribute to blood vessel health and regulation of blood pressure.

 

Vitamin D and Cancer Prevention:

The potential anti-cancer properties of vitamin D are an area of ongoing research. Studies suggest that adequate vitamin D levels may reduce the risk of certain cancers, including breast, prostate, and colon cancer. However, more research is needed to fully understand the mechanisms involved.

 

Vitamin D and Metabolic Health:

There is growing evidence supporting the role of vitamin D in metabolic health. Adequate vitamin D levels may contribute to improved insulin sensitivity, reducing the risk of type 2 diabetes. Furthermore, vitamin D has been linked to maintaining a healthy weight.

 

Vitamin D to Reduce Chronic Inflammation:

Vitamin D acts as a natural anti-inflammatory, without the harmful effects of some strong synthetic anti-inflammatory medications.

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SHOULD I TAKE VITAMIN D?

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Getting Enough Vitamin D:

While sunlight remains a primary source of vitamin D, factors such as geographical location, seasonal changes, wearing sunscreen or staying out of the sun, and other lifestyle choices can impact the body’s ability to produce it. As we age, we’re not able to produce adequate levels of vitamin D. As a result, dietary sources and supplements become essential for many to maintain optimal vitamin D levels.

 

Why take D3 and K2 together?

The body’s optimal use of vitamin D relies upon the presence of vitamin K2. Vitamin K2 regulates calcium and directs it to the right places - the bones and teeth. Without this guidance, calcium may end up in arterial walls, potentially contributing to arterial calcification. The synergy between vitamin D3 and vitamin K2 ensures a harmonious distribution of calcium, supporting both bone health and cardiovascular well-being.

 

Why take Magnesium with D3?

Magnesium is often called the “relaxation mineral”. It's involved in over 300 biochemical reactions in the body, and plays a pivotal role in muscle function, nerve transmission, and energy metabolism. Magnesium is utilised to help with the activation and conversion of vitamin D into its active form. The effectiveness of vitamin D relies upon the presence of magnesium.

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Should I take vitamin D3 + K2 as a capsule, liquid or spray?

These are all equally effective, however a liquid form is easier and faster to break down, and is absorbed more rapidly than a capsule. A spray is designed to be quickly absorbed through the soft tissue inside the mouth and may suit people who don’t enjoy taking capsules.

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When should I take Vitamin D3 + K2?

Vitamin D3 + K2 should be taken with food containing fats, as vitamin D3 is fat-soluble and does not dissolve in water. It’s best to take it with healthy fats, such as nuts, seeds, eggs, olive oil or avocados. Many people prefer to take their D3 +  K2 earlier in the day, perhaps with breakfast or lunch, while some people find they sleep better if they take it in the evening.

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How much Vitamin D3 + K2 should I take?

It is generally recommended to take

1000 IU – 4000 IU vitamin D3

per day.  

 

*Note: IU = International Units

IU is not the same as milligrams

ie.1000 IU vit D = 0.025mg/25mcg 

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The ideal ratio for D3:K2 is 1000:10. 

For Example:  

1000 IU (25 mcg) vitamin D3

with 10 mcg of vitamin K2.

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 If you would like to be clear about your vitamin D level, your doctor can measure this, or you can buy an at-home test kit.

 

Are there any side effects from Vitamin D3 + K2?

Most people do not experience any side effects from taking vitamin D3 + K2. However, if too much vitamin D3 is taken, side effects can include weakness, a dry mouth, nausea and vomiting.

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Medical practitioners recommend Vitamin K should NOT be taken if on anticoagulant medications, such as warfarin; and they also advise to AVOID vitamin K with the rare metabolic condition Glucose-6-phosphate dehydrogenase (G6PD) deficiency, or if receiving dialysis for kidney diseases. You should consult with your health care provider if you have any concerns, before taking vitamin D3 + K2.

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