Vitamin D3 is an essential nutrient. If you supplement with vitamin D, use D3 and also take 10 micrograms of the MK7 version of vitamin K2 for every 1,000 IU of D3. K2 helps D3 to get the calcium to the bones and teeth, where it belongs and not into the blood vessels and soft tissues, where it doesn't belong. If you are on blood thinners or any other drugs, consult your prescribing physician or pharmacist prior to starting on any vitamin K supplement.
The majority of Americans are vitamin D deficient. The only way that you can tell if you are is be getting a vitamin D blood test. The most accurate way to measure how much vitamin D is in your body is the 25-hydroxy vitamin D blood test.
A level of around 20 nanograms/milliliter to 50 ng/mL, is considered adequate by many labs. I like to see the test results between 80 - 100 ng/mL. The lowest I even saw for one of my patients was 9 ng/mL.
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Vitamin D turns off bad genes and turns on good genes. We have about 20,000 genes and vitamin D may have a role in modulating over 200 of them, which is over 1% of our genome!
Certain groups of people may be at an increased risk for vitamin D deficiency, as well as individuals with some specific conditions. If any of the following apply to you, it is better to get your vitamin D levels checked sooner, rather than later.
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10 Low Vitamin D Risk Factors From Dr. Mercola:
1. It’s winter and you don’t live in the tropics or subtropics - There simply isn’t enough, or even any UVB that reaches the ground in the winter if you are not in the tropics or subtropics, and exposure to UVB is how your body produces most of the vitamin D it requires naturally.
2. You have darker skin - Those with darker skin may need as much as 10 times more sun exposure to produce the same amount of vitamin D as a person with pale skin.
3. You're 50 or older - As you get older, your skin produces less vitamin D when exposed to the sun.
4. You spend a lot of time indoors - If you avoid the sun or just aren’t able to get outdoors regularly, your levels of vitamin D are likely to be lower.
5. You're overweight or obese (or have a higher muscle mass) - Vitamin D is a fat-soluble, hormone-like vitamin, so body fat can act like a sponge. A heavier person with more body fat or even those with more muscle mass may require a higher dose than a slimmer person.
6. You have gut issues - If you have a gastrointestinal condition that affects your ability to absorb fat you may have lower absorption of vitamin D.
7. You’re achy or tired, or both. - The classic signs of a certain type of vitamin D deficiency can mimic conditions characterized by fatigue and achy bones.
8. You sometimes feel "blue" - Serotonin, the brain hormone associated with mood elevation, rises with exposure to bright light and falls with decreased sun exposure.
9. You’re pregnant - Pregnant women require higher amounts of vitamin D for their own pregnancy and delivery as well as the optimal health of their babies.
10. You notice unusual head sweating - Surprisingly, one of the first signs of a vitamin D deficiency is a sweaty head.