• vitamin D2
• vitamin D3

The precursor to vitamin D is found in both plant and animal products, but D3 products made from animal products are believed to be better for uptake.

This is because it is the closest the body produces from sunlight (UV light). It is believed that vitamin D3 is converted up to 500 times faster than D2 and has been estimated to be four times more effective in humans.

WHY TAKE IT

Here are some of the benefits of vitamin D:

Helps regulate blood sugar levels and can prevent diabetes

According to research conducted by the London School of Medicine and Dentistry, calcium is necessary for insulin secretion, and since vitamin D promotes calcium absorption and utilization, it therefore contributes to the regulation of insulin secretion.

According to a 2015 study published in Current Diabetes Reviews, vitamin D supplementation has beneficial effects on all aspects of type 2 diabetes, including the incidence, control, and complications of the disease.

Strengthens bones and joints

Vitamin D plays a role in calcium absorption in the bones.

A deficiency of vitamin D can result in weaker bones, called "osteomalacia", or a bone abnormality called "rickets". In addition, a deficiency increases the risk of developing osteoporosis and creating fractures or broken bones.

Protects against cancer

Vitamin D deficiency is correlated with an increased risk of cancer, especially breast, colon and prostate cancer.

Protects against heart disease

An increasing number of studies indicate that vitamin D deficiency is associated with an increased risk of cardiovascular disease since it is involved in regulating blood pressure, cholesterol levels and inflammation.

Improves the immune system

This vitamin aids in cell replication and may play a role in protecting against the development of autoimmune diseases as well as less severe colds and flu.

The immune system contains receptors for vitamin D, and it has been shown that this vitamin appears to prevent long-term or severe inflammation in the body.

Studies indicate that inflammation is often at the root of many modern, chronic and autoimmune diseases, including:

* multiple sclerosis
* arthritis
* IBS and other digestive diseases
* high blood pressure

Facilitates hormone regulation and helps you improve your mood

Because it acts as a hormone in the body and affects brain function, vitamin D deficiency has been linked to an increased risk of depression, PMS, insomnia and anxiety.

Helps with concentration, learning and memory

Several studies have shown that vitamin D also affects our ability to make decisions, concentrate and remember.

HOW TO GET IT

The best way to get vitamin D3 is through sunlight. When you sit in the sun, without sunscreen, for about 10 minutes, you absorb about 10,000 units of natural vitamin D. However, keep in mind that this amount varies from person to person, depending on skin color.

The amount of melanin you have in your skin affects the amount of vitamin D you can produce, so the lighter your skin is, the easier you can make vitamin D.

For supplements, it can be most effective to get more than 5,000 IU per day, especially since there is little risk of taking too much vitamin D and there are so many benefits to having adequate levels.

Also remember that because vitamin D is a fat-soluble vitamin, it should be taken with fat to get optimal absorption. If you are going to eat a food source of vitamin D, it is best to combine it with some fats, such as ghee, coconut oil, nuts, seeds or fish.

It is also worth noting that vitamin D has a special relationship to vitamin A and vitamin K2:

Vitamin A:

If you have low vitamin D levels and take large doses of vitamin A, vitamin D levels can get even worse.

The good news is that when vitamin A and D levels are both adequate, they work together to help your body metabolize the vitamins.

Vitamin K2:

Vitamin D and vitamin K2 work together to produce and activate something called Matrix GLA Protein (MGP). This is an important substance found around the elastic fibers in the blood vessels. MGP helps protect against the formation of calcium crystals, which can lead to calcification in the blood vessels.

Research suggests that supplements with Vitamin D and K2 together may help slow this calcification, while vitamin D on its own may not.

Measuring your levels:

Vitamin D can be measured by a blood test, and it's recommended to pay special attention to this during the winter season.

The reference range for vitamin D is: 50 - 150 nmol / L.

REFERENCES

https://www.nutriadvanced.co.uk/news/thinking-of-supplementing-with-vitamin-d-think-vitamin-k2-too/

https://www.healthline.com/nutrition/vitamin-d-and-vitamin-k#section3

https://draxe.com/nutrition/vitamin-d-deficiency-symptoms/

https://bulletprooflabs.com/vitamin-k3-and-d3/