Vitamin D for Wellbeing - Are You Getting Enough?

Let’s talk about vitamin D! 

We all know we need it, but let’s look at why we need it, and how to make sure we’re getting enough. 

What is vitamin D?

Vitamin D is a fat-soluble vitamin that functions like a hormone. 

Fat-soluble means that it is absorbed and stored in your fat tissues, versus water-soluble vitamins that are excreted in the urine. 

There are two forms of vitamin D: vitamin D2 and vitamin D3. 

Vitamin D2 (ergocalciferol) is found in plant-based foods and is not as potent as vitamin D3. 

It can increase vitamin D levels, but is not as efficient or as long lasting as D3. 

Vitamin D2 requires higher doses to achieve the same effect as D3. 

Vitamin D3 (cholecalciferol) is found in animal foods, like fatty fish, egg yolks, and beef. 

Yet another reason why the Carnivore diet is a good idea for humans. 

Vitamin D3 is also produced in the skin, upon exposure to the sun. We’ll talk about that a little later. 

What role does Vitamin D play in the body? 

Vitamin D has many major functions in the body. Benefits of vitamin D include: 

Supports strong bones and teeth 

Vitamin D helps the body absorb calcium and phosphorus from your diet, which of course is needed for strong bones and healthy teeth.

Helps regulate your immune system 

Vitamin D helps keep the immune system balanced by signalling immune cells to fight infection, but also calming them down when there’s no longer a threat. 

Low vitamin D levels have been associated with autoimmune disease. 

Improves muscle function 

Beyond calcium absorption, vitamin D also helps with protein synthesis within muscle cells, and plays a role in muscle regeneration. 

This is particularly important as we age because it can reduce the risk of falls and injury. 

Supports mental health 

Low levels of vitamin D have been associated with symptoms of depression. 

Vitamin D helps regulate mood, supports cognitive function, helps reduce stress and anxiety, and also impacts sleep quality. 

Supports hormone health 

Vitamin D influences the production and regulation of many hormones.

This includes sex hormones like estrogen, progesterone, and testosterone, and neurotransmitters such as serotonin. 

Potentially reduces risk of chronic disease 

Current research suggests an association between low vitamin D and chronic disease such as high blood pressure and heart disease. 

What are the symptoms of low vitamin D? 

Symptoms of a vitamin D deficiency can include:

• Bone issues, such as osteoporosis, or even bone pain 

• Muscle weakness 

• Fatigue

• Mood changes 

• Frequent infections or slow wound healing 

• Hair loss

• Skin issues (or possibly other autoimmune symptoms)

• Loss of appetite 

How do I know if I’m getting enough? 

Current recommended daily amounts of vitamin D are 600 IU/a day for most adults, increasing to 800 IU/a day if you’re over 80 years old. 

There are additional factors to consider, as well. 

Such as skin pigmentation, geographical location, and any underlying health conditions. 

Those factors can all influence how much vitamin D you need. 

How do I get my vitamin D?

Here’s our tips for making sure you get enough vitamin D: 

Eat a meat based diet 

Eggs, beef, and dairy are all good sources of vitamin D. 

You can still include some plants in your diet, but if you’re strictly plant based, you might need to think about supplementing. 

Get your sunlight!

There’s a good reason why vitamin D is called “the sunshine vitamin.” 

Because your skin makes vitamin D when exposed to the sun. 

Get out in direct sunlight for at least 10 minutes a day. 

More in the winter because your skin is not as exposed.

But isn’t the sun bad for you? 

This is what we are led to believe.

But consider that much of this advice is from the same people who would have you believe meat is bad for you, too.

But at least 10 minutes of sunlight a day, especially if you’re moving around, will benefit your vitamin D intake.

Consider supplementing if needed 

If you’re doing everything right and still not getting enough vitamin D, consider a supplement. 

And of course always check in with your doctor if you’re having symptoms of low vitamin D. 

Is there such a thing as too much vitamin D?

Because vitamin D is fat-soluble, toxicity could occur, but it is very rare. 

Low vitamin D is much more common. 

What about fasting? How do I get my vitamin D if I’m fasting? 

During an Extended Fast, it’s even more important to get that sun exposure. This will help. 

But you also might need to supplement your vitamin D, depending on how long your fast is. 

If you’re concerned about it, try Intermittent Fasting instead.

Focus on healthy fats and protein during your eating window. 

Get your vitamin D

Vitamin D is crucial for your overall health and wellbeing. 

Eat your meat, get your sunshine, and check in with your doctor if you think you’re not getting enough.