VITAMIN D: The sunshine vitamin

Seems quite fitting to begin with a quote from Game of Thrones.
Brace yourself, winter is coming.”

In all seriousness, everyone living north of the equator should be taking Vitamin D all year!



In the summer, getting outside is key for banking Vitamin D for the dark days ahead! Why? Our body can produce the sunshine vitamin by the direct action of sunlight on skin. It also plays an important role as a hormone. Unfortunately, summer is short lived and stockpiling enough for the winter is impossible!!

Why Vitamin D? Low levels can cause feelings of depression!

  • Menopausal symptoms benefit but pair with calcium
  • Increases calcium absorption
  • Regulates phosphorus metabolism
  • Regulates calcification of bones
  • Regulates mineralization of bones
  • Maintains healthy immune system
  • Stimulates body to produce a peptide (protein) called cathelicidin. According to Dr. Z Rona, cathelicidn attacks all pathogens. The higher the Vitamin D level means a higher concentration of cathelicidin and therefore increased antiviral effects.*
  • May even offer protection against MS, Type 1 Diabetes and Cancer

Getting sick is no fun! Vitamin D may be your answer!

  • Helps heal leaky gut
  • Helps facilitate nerve growth in the brain
  • Anti-inflammatory effect

You may be low in Vitamin D:

  • Are you sedentary and shun the sun?
  • Suffer from under active stomach or low stomach acid?
  • Do you have impaired gall bladder or liver function?
  • Feelings of the blues without cause?

Testing for Vitamin D deficiency is as easy as a blood test!

It’s important! You may be low. Do you feel depressed as seasons change? The days become shorter making sunshine something of a dream! Escaping to tanning beds are a quick fix if heading south is impossible BUT holistically speaking, it’s important to have Vitamin D levels stable.

Do you experience:

  • Osteomalacia (softening of bone)
  • Osteoporosis
  • Rickets (in children)
  • Muscle cramps
  • Poor bone development
  • Excess cavities
  • Joint pain
  • Nervousness
  • Constipation
  • Insomnia


Just 30 minutes of daily sunshine is all you need to prevent deficiency BUT not always easy to find!

Note: Avoid prime time sun exposure because in this case sunscreen is a no no! You need the sun to penetrate the skin!!!

Stuck inside? Best sources for Vitamin D are cod liver oil, halibut oil, egg yolks, liver and fresh fish. Hard to swallow for vegetarian or vegan lifestyles! Soy is a source but go easy! Soy is estrogen promoting. Always choose non-gmo! Innovate makes a vegan D3!

Vitamin D deficiency negatively effects all cells! Test first! Most bottles will recommend 1 drop daily. This is not enough for adults! Therapeutic dose is aproximately 4000 iu daily but I have dosed deficient individuals with as much as 1000 iu per pound of body weight! Infants should NOT exceed 1000 iu daily.

d3_k2_dropsChoose Vitamin D3 drops and take with fat! Some brands contain a healthy fat such as sunflower oil! If not take alongside my favorite metabolism boosting coconut oil. Vitamin D is fat soluble and needs a carrier. It’s stored in the liver so yes, you could take too much! Choose drops containing K2 as it helps move calcium to where the body needs it and prevents calcification leading to hardening of arteries. Synergy is obtained when Vitamin D is paired with K2 and magnesium. Magnesium is also key as its necessary for function of calcium and converts Vitamin D into the active form. K2 can be found in drops!

Vitamin A, zinc and boron are important co factors that can be obtained in the diet.

Holistic Diet Tips

Increase magnesium with brown rice, almonds, spinach and lima beans.

Add more calcium by eating bok choy, kale, broccoli and (organic) dairy.

Pump up zinc through oysters, cashews, almonds and (organic) yogurt.

Vitamin A is found in sweet potato, pumpkin, carrot and spinach.

K2 is found in leafy greens.

Boron is in chick peas, walnuts, avocado and almonds.

Eating a wide variety of FRESH organic foods helps ensure cells receive what they need BUT VITAMIN D is one supplement everyone north of the equator just may need to splurge on!!!


Need a protocol designed just for you?


Happy Holistic Life! Always consult your MD or ND if taking any medications, herbal remedies or supplements!


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