According to the National Institute of Health Research, we can easily meet our body’s requirements for vitamin D simply by getting enough sunshine.
Exposing 30% of our unprotected skin (i.e. non-sunscreen coated, unclothed skin) for five to thirty minutes between the hours of 10 a.m. and 3 p.m., three times a week, should do it. The researchers recommended supplementing vitamins A and K simultaneously with vitamin D to improve the therapeutic effect of vitamin D while decreasing potential unwanted side effects of vitamin D taken alone.
- Doses of around 1,000 IUs per day…
Even doses as high as 2,000 IUs a day in the winter months when you’re not exposed to much sunlight are likely safe; especially when other key nutrients are included, such as vit K, vit A, and magnesium. You can ensure you are getting enough of these by taking a quality multi-vitamin.
- Don’t Overdose…
Avoid vitamin over-dosing. While it’s clear that previous recommendations of 200 IUs a day is probably too low, until more conclusive research on long term high-dose vitamin D supplementation has been completed, you should avoid taking too much.
- Get outside…
Unfortunately, it’s not a perfect system, especially in winter months. But sunlight is still the best way for our bodies to make and regulate vit D.
- Support vitamin D’s work…
Remember that other nutrients act together with vitamin D. Consume a wide variety of minimally processed foods to help get vitamin D’s nutritional colleagues such as magnesium, vit A, and vit K.
- Eat your greens and fermented foods…
Dark leafy greens — such as kale, spinach, or Swiss chard — are good sources of vit K1. They’re also high in dietary magnesium. Fermented veggies such as sauerkraut along with eggs, meats (especially organ meats such as liver) and fermented/aged cheeses are good sources of vit K2.
- Eat the rainbow…
The carotenoid form of vit A is found in colourful fruits and veggies. Eggs, butter, full-fat dairy (such as cheese) and organ meats are also great sources of the active retinol form of vit A.
- Keep your intestinal flora happy and healthy…
Vitamin K conversion happens in the GI tract. So eat plenty of fermented foods and prebiotic fibre, consider a probiotic supplement, and avoid antibiotics unless absolutely necessary (research has found that broad-spectrum antibiotics can reduce K production by up to 75%).
