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Subscribe: Apple Podcasts | Google Podcasts | Spotify | RSSCorrectly dose Vitamin D. Don’t guess! It’s essential for short-term and long-term health in every cell of the body but you don’t want to take more than you can use.
How important is Vitamin D? This article and Podcast titled “5 Ways Vitamin D Can Save Your Life” may inspire you to dose D correctly.
How To Correctly Dose Vitamin D?
Test annually to keep it at 50 – 85. In this range, generally 1000 – 2000 i.u. daily for life.
This preferred range of 5 – 85 is different from the large range on lab reports. In Functional Health Coaching, we aim for optimal, not average.
If you test lower, take 4000 – 8,000 until you retest in the preferred range. Don’t guess!
Our favorite D3 Complete with D3, A and K2 has 2000 i.u. of D and 100 mcg. of K2. This is a good ratio. Products with 5000 i.u. of D usually don’t have enough K2.
#1: Never Take Vitamin D by Itself
Vitamins A, D and K2 need each other to function properly. These fat-soluble vitamins work synergistically.
Taking Vitamin D without K2 and A can cause MANY health issues including calcium in your arteries (Atherosclerosis), stones of various sorts (kidney, gall bladder), bone spurs, Osteoporosis and more.
“Take Vitamin D and lots of Calcium” has been a common prescription for decades but this has likely caused many cases of hardening of the arteries. Potentially fatal blockages and elevated blood pressure that diuretics and salt restrictions do nothing to fix the CAUSE of the problem – calcium deposits. Read this for an eye-opener! (It has a Podcast too).
From now on, only take D that has K2 and A with it. I have two in the Online Store; this one for daily forever use, and the other one with extra immune nutrients. You can switch back and forth.
#2: Take Vitamin D3, not D2
If a doctor prescribes 50,000 i.u of Vitamin D weekly, it’s probably D2, not D3.
D2 is prescribed at high doses as it does not convert to D3 easily or store in tissues properly.
D3 is found only in animal sources and some algal forms. And we make it in the body from Sun + Cholesterol. D2 can be rarely found in few foods such as certain mushrooms.
So why prescribe it? Because D3 is the body’s natural form and is not required by prescription. D2 is synthesized and sold by RX at high doses – perhaps your doctor assumes you won’t take Vitamin D3 if it is not prescribed.
You need D forever. Taking the RX for a short time is not the solution.
#3: Take Fat-Soluble Vitamins with Meals
Take your A, D, K2 and E with food that has some fat in it – not just fruit and never on an empty stomach.
The fat transports these fat-soluble nutrients and stores them, unlike water-soluble Vitamins such as B and C.
#4: Making Vitamin D from Sun is Not Easy
We make D from sun and Cholesterol. In ideal conditions we can make plenty.
BUT we need to be mostly reclining and with limited clothing. 15 minutes can make 10 – 20,000 i.u., but DO NOT shower right after or swim. Chemical reactions have to occur first to make this hormone (yes D3 is a prohormone).
Between 10 and 3, 5 to 20 minutes 2 to 4 times weekly.
Most of us don’t get this much sun safely and at the right Latitude, and with limited clothing.
Add loose gauzy clothing and a hat to protect yourself after sun time. Use low SPF sunscreen if shade is not available. This article helps you choose non-chemical types of sunscreen.
Darker skin means low absorption of UVB rays. Persons with black or brown skin may need to take Vitamin D even if fully sunning. Same with those over 65.
The farther north or south you are, the best sun is closest to high Noon. The rest of the day has inadequate UVB to provide D3.
#5 TEST Vitamin D levels annually
Any doctor will run tests for you – do it annually. Correctly dose your Vitamin D to keep your level between 50 and 85.
You can order all types of blood tests on your own without a doctor, affordably, at Life Extension. This article and Podcast explain how to order your own labs.
#6 Don’t Count on D From Food
Fatty fish has a little D3. Pastured dairy such as raw milk and pastured Ghee has a little. Many processed foods have D added. But the best natural source other than Sun is premium Cod Liver Oil from Rosita. The fish are real Cod (unlike most brands), and the oil is drained from the fish at dockside. No fermenting or storage delays.
We carry Rosita Cod Liver Oil in liquid or gelcaps. (Free Shipping with 2 bottle order).
I ALSO take our D3 Complete every day as the ~400 i.u. of D3 in Rosita is not enough to keep my levels near 65.
Always take Vitamin K2 when taking Cod Oil (see Rule #1). I carry this one as MK-7 and Walkabout Emu Oil as the natural MK-2 form.
# 7 Celiac and Chron’s Impair Absorption
Inflammatory bowel disorders, Colon Cancer, Celiac, Chron’s and removal of Intestines impair absorption of fats and fat-soluble vitamins A, D, K and E. All are available as Emulsified drops, or melt-in-mouth tabs. These can improve absorption. We sell the Emulsified D in the online store.