Got D?

These days, it seems like everyone is talking about vitamin D - and for good reason. An estimated 50-75 percent of people in the U.S. may not have enough vitamin D in their bodies. 

Vitamin D has been shown to provide the blueprint required for healthy DNA replication of cellular structures. Low levels of vitamin D have been linked to the development of several conditions - including rickets, osteoporosis, some cancers, multiple sclerosis and Parkinson's disease.

We get vitamin D from food (seafood and cod liver oil being a great sources), direct sunshine, and supplementation.

During these gloomy Winter months, it may be difficult to get as much sunlight our bodies need to convert 7-dehydro-cholesterol in our skin to vitamin D3. On a good day - 30 minutes of direct sunlight will produce 10-20,000 IU of vitamin D. Although having darker skin, being overweight, elderly, or experiencing systemic inflammation all negatively affect our ability to convert sunlight into D3.

D3, as well as the D3 we get from food, get converted by the liver into 25-hyrdroxy-vitamin D (25D) - the form of vitamin D that we test for.

from http://crossfitcda.com/
So we look to foods and supplementation to maintain adequate blood levels of vitamin D (35-50 ng/mL). 

According the Chris Kresser, L.Ac., 2,000 – 5,000 IU of vitamin D3 falls within the appropriate range for supplementation. He stresses the importance of getting your D-levels tested before beginning supplementation and re-test a few months later. 

Its also important to remember that vitamin D is FAT-Soluble, along with A, E, K. This means that they dissolve in fat. Yes, we need fat!

All of the fat-soluble vitamins work synergistically - so its important that you take them together, especially A and K2 - as they protect from vitamin D toxicity.

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