Vitamin D: What You May Not Know

February 16, 2021

Author: Angela Trotter, M.S., CNS, AFMCP, Clinical Functional Nutritionist

Vitamin D for Immune Support

During the winter months, our limited sun exposure can really dampen our vitamin D levels.  Without adequate exposure to sunlight this can leave us feeling a little low – such as seen in Seasonal Affective Disorder (SAD), and can make us more susceptible to colds and flu.  Vitamin D plays a vital role in supporting and modulating the immune system, supporting mood, sleep, and strengthening bones.  Deficient levels have been associated with: increased muscle pain, increased joint and back pain, greater risk of depression, increased diabetes, increased migraines, increased risk of developing autoimmune disease, increased allergies, and increased inflammation.

Vitamin D deficiency is common, with various factors like genetics and gut health influencing the ability to obtain adequate vitamin D levels.  Our main source of vitamin D will come from getting direct sunlight exposure to the skin.  Hence why we become more prone to lower immunity in the winter months as sun exposure decreases, so does our vitamin D levels.  Next would be finding good food sources of vitamin D, and if levels are still inadequate then supplementation may be beneficial.  Before supplementing, always have your doctor check your baseline levels.  If you do choose to supplement, ensure your doctor continues to re-check your vitamin D levels every 3-6 months.  D3 should also be taken with K2 which both work together synergistically to direct calcium into the bone, and not in the arteries.

**Due note, those on blood thinning medications need to be aware that vitamin K can interfere with these medications.  Please talk to your physician before starting any supplemental vitamin K if this is the case.

My favorite food sources of vitamin D:

  • Cod Liver Oil (440 IU/tspn)
  • Wild Caught Alaskan Salmon (400 IU per 3 oz)

What about vegans and vegetarians since food sources of vitamin D are rather sparse?

  • Do your best to get adequate sun exposure directly to the skin throughout the day
  • During winter months, or if getting adequate sun exposure is impossible, investing in a light therapy box may support vitamin D levels.
  • Look for a Vegan Vitamin D3 and K2 supplement implementing a lichen source that states it is either vegetarian, or vegan friendly dependent upon your preference.

Author: Angela Trotter, M.S., CNS, AFMCP, Clinical Functional Nutritionist

*Please Note: The information provided on or through this website or blog is for educational and informational purposes only and solely as a self-help tool for your own use. Engaging with this material does not constitute a client/therapist relationship*



Leave a comment