It’s likely that by now, you are aware of how important Vitamin D is to your health. You may or may not know that depending on where you live in the world, you can only get Vitamin D from the sun at certain times throughout the year. If you’re lucky enough to live near the equator, the year-round sunshine is plenty! But, if you’re in Minnesota like us, the angle of the sun is sufficient to produce Vitamin D for only half the year. That means that we don’t get enough Vitamin D from the sun for the other half of the year. To make matters worse, you may not be getting enough sun during the summer months to support optimal Vitamin D levels.
It is devastating to learn that approximately 35% of the adults in the US are deficient (<15 ng/ml) –meaning an even larger number are still insufficient (15-29ng/ml). Yet an even larger portion of the population is likely to have Vitamin D levels that don’t come close to optimal range, which is closer to 60-90 ng/ml!
One of the simplest things you can do for your health as a Minnesotan is to have a high-quality Vitamin D supplement that you take at minimum from fall (mid-October) to spring (early April). If you do not spend a lot of time outdoors in the summer, are always slathered with sunscreen, or have darker skin, you would likely benefit from supplementing year-round.
There are a few things you’ll want to consider when choosing the right Vitamin D supplement:
D2 or D3
Supplements will come in either the form of Vitamin D2 (ergocalciferol) or Vitamin D3 (cholecalciferol). If you are a vegan, it is important to note that D3 comes from animal sources. If you are not vegan, however, we recommend choosing a D3 form, as D3 is the form that the body makes when exposed to sunlight. It is also more effective at raising your Vitamin D level for a longer time.
Pill or Liquid
You’ll also face the option of Vitamin D in pill form vs liquid. Keep in mind that Vitamin D is a fat-soluble vitamin, so your body will absorb it best if it is taken with a form of fat. If you are taking a pill, especially without food, your body will not absorb the Vitamin D very well. We encourage a liquid Vitamin D that contains fat, such as MCT oil.
With or Without K2?
You might have heard a lot of fuss around Vitamin D supplements not always containing K2. Often, the argument is that Vitamin K2 is necessary to ensure Vitamin D is absorbed in a way that promotes bone health. However, not everyone is taking Vitamin D for bone health… instead, it is taken to support the immune system, in which K2 doesn’t play a vital role.
The takeaway is if you are taking a supplement for bone health, look for one with K2. If you are taking a supplement for immune health, K2 isn’t as necessary.
Brands You Can Trust
There are so many supplement brands on the market, how do you know which to choose?! Unless you want to spend the time looking into each brand to see their testing procedures, formulations, ingredients, etc., your best bet is to purchase the supplement from a trusted clinic or wellness center. Clinics like Valeo have already done the vetting and only care supplements that they feel confident in and would recommend to their own family and friends.
Dosing
Generally speaking, 4,000-8,000 IU of Vitamin D is a great place to start for the winter months (if you’re in Minnesota or other locations with similar latitude) and in the summer if you do not spend time outdoors or are always covered with UV-protective clothing or sunscreen.
If ill, many practitioners will recommend up to 20,000 IU per day for 7-10 days, or fewer if symptoms alleviate before that time.
Always check with your own practitioner for recommendations tailored to your health needs.
Valeo’s Recommendation
Our favorite Vitamin D supplement is Liqua-D (for immune support) and ADEK-Pro (bone health) from Apex Energetics. Call our office at 952-949-0676 to learn more about pricing and product specials.
