Vitamin D is one of the most important vitamins there is. Vitamin D regulates the health of our bones and our immune system, and we need it to maintain healthy levels of calcium in our blood. At Everything Natural one of our core beliefs is that Nature is our best provider. From the animals that roam the land, to the herbs and plants that sprout from the soil, our planet has so much to offer. This is especially true for Vitamin D. While vitamins and supplements have an important role in a healing regimen, I always recommend obtaining nutrients from nature first, and then consider supplements second. With that being said, here are 3 tips for maintaining healthy vitamin D levels! Maximize natural sources of Vitamin D SUN – This is the big one! We make Vitamin D in our bodies by exposing our skin to ultraviolet-B (UVB) light from the sun. During the late spring and summer months, (when UVB is high) aim to spend at least 20 minutes in the sun each day around mid-day with minimal clothing on and no sunscreen. During the early spring and fall aim for 40 minutes or longer and work your way up as you develop a deeper tan. FATTY FISH – 1 can of whole sardines can supply almost 100% of our daily value of Vitamin D. This is a quick and easy way to get vitamin D from a natural source, along with various other nutrients! For those who don’t like sardines, other fatty fish like salmon also have plentiful levels of Vitamin D. COD LIVER OIL – My favorite source of whole- food vitamin D is cod liver oil. This nutritional powerhouse is high in vitamin D, as well as Vitamin A and Omega-3 fatty acids, which all have numerous health benefits. We carry several brands of cod liver oil at the store, including my personal favorite, Rosita, which is widely regarded as one of the best sources of cod liver oil in the world. Take Magnesium Research shows that magnesium is required to convert Vitamin D to its active form. This means that if your magnesium levels are low, you will have a harder time activating Vitamin D, even if you take a vitamin D supplement and get lots of sun. In my opinion, the best blood test for determining your magnesium status is called the Red Blood Cell (RBC) magnesium test. I recommend most of my customers to be in the top half of the normal range. If your level is low (or suspected to be low) one of the fastest ways to increase the magnesium level in the body is to take magnesium glycinate. This form of magnesium is highly absorbable, it’s very affordable, and it also has the added benefits of calming the nervous system. Most people can aim for 300-600 mg daily. I personally take it at night for its relaxing effects. Supplement Wisely Vitamin D comes in both D3 and D2 versions. Aim for the D3 version as this is better absorbed. Vitamin D is also available in combination with Vitamin K2. If you have osteoporosis, heart disease, or tooth decay, consider taking the Vitamin D3/K2 supplement because Vitamin K2 will help transport calcium into the bones and teeth, helping to improve those condition. Because our exposure to UVB light changes based on the season, it’s important to factor this in when taking a Vitamin D supplement. Many people can benefit by taking a higher dose of Vitamin D in the winter when there is little to no UVB light, and cutting back the dose (or skipping altogether) in the summer. Personally, I do not take Vitamin D in the spring, summer, or fall because I make sure to get adequate sunlight. I either take cod liver oil or a Vitamin D supplement in the winter (sometimes both!). Get your vitamin D levels checked! There are varying opinions on what is the “optimal level.” While the normal range is widely believed to be 30-50 ng/ml, a growing group of physicians, including Dr. Joseph Mercola, now recommends levels in the 40-80 ng/ml range, or even higher. Consider your ethnicity. People with darker skin tend to require more sunlight/vitamin D supplementation to maintain healthy levels. Well, there you have it my friends! I hope this post helps clear up any questions you might have about vitamin D and how to maintain healthy levels. If you have any other questions or thoughts please leave me a comment on this post. I look forward to seeing you in our store! Best, Guy

Spring Is In Full Bloom