HOW DO WE GET VITAMIN D?
How do we get Vitamin D? A common answer is milk, because often milk is fortified with vitamin D.
However, the real answer is the sun. Virtually no food contains vitamin D, except the oily fish consumed in large amounts in the traditional Eskimo diet.
As no one in the modern world consumes enough vitamin D3, we will be deficient in vitamin D if we do not get adequate sunshine. Research clearly indicates that the average adult through the world is deficient in vitamin D. To find out your vitamin D level, you can contact your doctor. The optimal range is 40-60ng/ml, and most people who do not take vitamin D3 supplements range between 10-30ng/ml.
Vitamin D levels are associated with diverse diseases such as heart disease, high blood pressure, most cancers, diabetes, multiple sclerosis, autism, osteoporosis, autoimmune diseases, and frequent infections, colds and flu. In recent years, researchers discovered that low vitamin D3 levels can promote the expression of chronic pain. For the average person, it takes about 2,000-4000 IUs to get D levels to the needed 40 ng/ml.
The chronic diseases mentioned earlier are often called long latency diseases. In other words, they develop slowly and without symptoms until it is too late. Osteoporosis and heart disease are two examples, and regarding these two conditions specifically, recent research indicates that supplementing the diet with vitamin K2 may be protective.
Vitamin K1 is most well known and is needed for proper blood clotting. Vitamin K1 is derived mostly from dark leafy green vegetables.
Vitamin K2 is very different because it is required to activate special proteins that improve bone density and prevent vascular calcification. In the diet we get a subtype of vitamin K2 called MK-4 from meat consumption, so this is not a problem for most individuals.
As with any supplement, make sure you buy products that have been cold processed (heat destroys the nutritional value) and have no synthetic binding agents or sugars. Mega-dosages are a waste of money; your body will not absorb vitamins in large dosage.