
Vitamin D plays a crucial role in our health, mainly obtained from sunlight exposure. Despite being classified as a vitamin, it functions more like a hormone. Unlike other vitamins, our bodies can produce Vitamin D from sunlight, although sunscreen blocks its absorption. The lack of sunlight in Western developed populations (up to 70%) is associated with various issues such as depression, anxiety, poor bone health, compromised immunity, hormonal imbalances, overeating, sleep disorders, and more. However, meeting the daily requirement for Vitamin D is practically impossible.
Vitamin D is vital for maintaining healthy bones and muscles, supporting the immune system, and protecting against heart and oncological diseases.
How can healthy individuals achieve sufficient Vitamin D levels?
1. Sun exposure: Spend 15 minutes under the sun 3-4 times a week between 11 am and 3 pm. This is applicable between May and September and may vary depending on your latitude and altitude.
2. Vitamin D supplementation: Consider taking supplements based on your current Vitamin D levels.
3. Adequate cholesterol: Sufficient cholesterol is required for Vitamin D synthesis.

Having optimal Vitamin D levels can reduce the risk of:
-allergies
-asthma
-eczema
-atopy
According to functional medicine, the ideal Vitamin D level ranges between 100-150 nmol.
When taking high doses of Vitamin D3, it is advisable to also consume Vitamin K2 to prevent excessive calcification of blood vessels. Vitamin K2 helps transport calcium to bones and prevents the weakening of bones.
Besides sunlight, Vitamin D can be obtained through certain foods like fatty fish (salmon, tuna, mackerel, sardines), egg yolks, and milk. It is recommended to consume fish at least twice a week.

Check your Vitamin D levels regularly with your general practitioner or as a self-payer. For those with normal Vitamin D levels, a daily supplement of 1000IU - 3000IU is appropriate. Recheck the levels after 2-3 months, at least twice a year, and adjust the dosage accordingly. Some individuals may have severe Vitamin D deficiency throughout the year and require continuous supplementation.

Choosing the Right Supplements:
When selecting vitamin D3 supplements, you have the choice between tablets or drops. Both options are equally effective, so it's a matter of personal preference.
Timing Matters:
Since vitamin D3 (Cholecalciferol) is fat-soluble, it's recommended to consume it after a meal that contains fat. This ensures optimal absorption. However, it's best to avoid taking it in the evening, as it can potentially disrupt your sleep. To make the most of your vitamin D3 supplementation, consider incorporating it into your breakfast or lunch routine.
The Power of Vitamin D3 and Magnesium:
Did you know that vitamin D3 and magnesium work synergistically to support overall health? It's important to ensure adequate magnesium levels to allow your body to properly convert vitamin D into its active form. Therefore, it's advisable to choose a high-quality magnesium supplement alongside your vitamin D3.
Vitamin D3 During Pregnancy:

Expectant mothers should pay particular attention to vitamin D3 supplementation. Research suggests that maintaining optimal vitamin D levels during pregnancy can have numerous benefits for both the mother and the baby. Studies have shown that vitamin D can help reduce the risk of pregnancy complications such as high blood pressure, high blood sugar, premature birth, and low birth weight. Therefore, for couples planning to start a family, incorporating vitamin D3 supplementation into their preconception care is highly recommended.
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