Vitamin D is not just a vitamin for, the active form is a crucial hormone for humans, responsible for regulating immunity, sex hormones, inflammatory responses and so much more. I can't stress enough how vital that you get enough — and most people are not, even if supplementing.
Deficiency has dire effects on levels and the general well-being. If you suspect a vitamin D deficiency, the easiest way to find out is with a blood test. You can ask for the test to be added to your routine tests. Luckily, it's very affordable unlike the expensive ones such as liver function tests and most often covered by insurance.
The old standard of 30 ng/mL, still adopted by most labs and uninformed doctors, is too low and at that level you are deficient. According to reputable researchers and experts, the optimal levels of vitamin D should be in the 65-90 ng/mL range. If not, supplementing may need to be in order. A good amount is 4000 IU for every 100 pounds of body weight. You need to eat some fat when you take it (unless the supplement already contains fat) since vitamin D is fat-soluble.
Most articles on Vitamin D supplementation suggest taking it in the morning as a night dosage may mess with your sleep. In my personal experience it doesn't matter when you take it. If you're fasting in the morning, take it with your first meal of the day. Of course you don't have to worry about fat because all your meals contain more than abundant fat if you adopted the 975AJ lifestyle.
Do NOT get a supplement that also contains calcium. Your diet contains more than enough calcuim from sources such as cheese. The magnesium/calcium ratio is very important and will be discussed in another article.
A good form I found here in Jordan 🇯🇴 is D3 disolved in oil. My local clients reported great results in relatively short time frames. I received comments such as: "The world became brighter as if I was living inside a cave and came out to the sun". And that was in only 2 weeks!
I'm not big on over supplementation. I'll never advise anyone to go above 50,000 IU in a week unless the deficiency is severe, that is, the blood test reads a level in the single digits. If there was no blood test (not advised) or the levels were not in the single digits I advise to start with 2X25,000 IU for the first 4 werks then dropping down to 25,000 IUs every 5-7 days. Too much of a good thing is always bad idea, even if the good thing was money. Ok let's not talk philosophical stuff and stick to the subject at hand.
Vitamin D deficiency might very well be the reason people hit weight loss plateaus. If you're weight and/or cloths size isn't dropping regardless of doing everything right I suggest asking your doctor to order a simple vitamin D test.
I'll quote from the beaatiful Elle Russ from her book The Paleo Thyroid Solution:
"Vitamin D helps regulate growth in virtually every cell of your body and prevents a variety of diseases. Unfortunately, today’s indoor lifestyles result in widespread vitamin D deficiency, which can significantly increase cancer risk by compromising the function of the p53 “spell-checker” gene, which is responsible for regulating healthy cell division. Epidemiology suggests links between vitamin D deficiency and most cancers, including breast, colorectal and most of the major ones. Vitamin D deficiency can also cause cardiovascular illness, cognitive impairment, and renal difficulties.
Vitamin D, crucial to thyroid hormone metabolism, needs to be present in adequate amounts when T3 “punches in” to work (inside the cell). Consider vitamin D the keeper of the “punch card machine,” so if vitamin D is not present, T3 cannot affect that cell, or “punch in.” Remember, when you don’t punch in to work, you don’t get paid. If T3 cannot affect the cells properly, you will be hypothyroid.
People with hypothyroidism are often deficient in vitamin D, regardless of sun exposure. Low vitamin D can contribute to low thyroid function. Low levels of vitamin D might make the thyroid more susceptible to irritation from chemicals in the environment, such as fluoride and chlorine. Researchers have discovered a link between vitamin D deficiency and Hashimoto’s disease. If vitamin D is not optimal, thyroid hormones might not work well because, as mentioned, vitamin D has to be present in adequate amounts when the T3 “punches in” to work. (The same applies for levels of cortisol and iron.) Vitamin D has the ability to reduce the risk of thyroid cancer.
Why Might Deficiency Occur?
Lack of regular sun exposure is the most common cause. However, people who get regular sun exposure can still be deficient, so it’s always important to confirm levels through testing. Hypothyroidism can cause issues with proper absorption in the body and hold onto a variety of nutrients, including vitamin D. Gut issues, such as Crohn’s disease, Irritable bowel syndrome (IBS), celiac disease, and leaky gut syndrome, can also inhibit absorption. Where to Get Vitamin D Food sources include sardines, wild salmon, caviar, mackerel, herring, catfish, and eggs. Also cod liver oil.
Testing Vitamin D
It’s called the 25-hydroxy vitamin D test. A result between 70 and 90 or 100 is considered optimal (common range is 30–100). A result below 50 is considered deficient."
Sayed Farah is the author of According to a Diabetic Concrete Contractor (not published yet).. a former skinny fat tired middle-aged man who conquered type II diabetes without medication and transformed himself into a physique competitor in a year with simple lifestyle changes.