Why Is My Vitamin D So LOW?! A health marker that’s worth paying attention to...

This post had to be made and here's why...

Every client I have seen and worked with is Vit D deficient!

As a Holisitic Health Coach and Detoxification specialist I am alway in the quest for vibrant health and vitality, not only for myself but also for my clients. A big part of my work in the beginning when I onboard clients is to analyse blood markers in their functional range and not one client has every been in a healthy range.

In my experience I see many of my clients Dr's and other health professionals often overlookng the importance of a humble yet mighty nutrient: vitamin D. Despite its critical role in various bodily functions, many of us find ourselves deficient in this essential vitamin. But why is that? Let's explore the common causes behind low vitamin D levels and what you can do to optimize your intake.

Main Causes of Low Vitamin D

The most common reason for this vitamin being so low is a phobia of one thing in their diet…

It’s the phobia of fat in the diet that is the problem. 

Many people don’t eat enough healthy fat in their diet because they fear that all fat is bad for you. Damaged fats from highly refined and processed oils like in margarine, vegetable oil, and trans fats that are found in processed food and junk food are bad for you. Most other fats found in fish, nuts, olive oil, avocado, and butter are perfectly healthy and essential.

Why is healthy fat so important for vitamin D?

Healthy fat is important for not just vitamin D but also for vitamins A, E, and K  because they are all fat-soluble vitamins. This means that you need healthy fat to help digest and assimilate these vitamins. 

Fish like sardines, salmon, and mackerel are ideal sources of vitamin D because they contain high levels of vitamin D and also contain plenty of healthy fats. Please make sure though that these sources are wild caught instead of farmed raised. 

Other foods like eggs and various types of mushrooms are great sources of vitamin D but it is also important that if you get Vitamin D from non-fish sources you need to ensure that you are getting plenty of additional fat in your diet. 

Every time you eat your vegetables you should have them with healthy fats like avocado, nuts, and olive oil so you can benefit from absorbing all the fat-soluble vitamins (Vitamin A, D, E, and K) in your diet. I’m not a fan of foods like breakfast cereals that are fortified with vitamin D (or any vitamins for that matter) because they are poorly absorbed by the body in this form.

Below are some other major culprits that are worth noting...

1. Certain Chronic Conditions: Chronic illnesses like cystic fibrosis, Crohn's disease, and celiac disease can hinder the absorption of vitamin D in the intestines, leading to lower circulating levels.

2. Obesity: Research suggests a link between obesity and low vitamin D levels. Vitamin D tends to accumulate in fat cells, potentially reducing its availability in the bloodstream.

3. Kidney Disease: Impaired kidney function can hamper the conversion of vitamin D into its active form, contributing to deficiency.

4. Age: As we age, our skin becomes less efficient at producing vitamin D when exposed to sunlight, potentially leading to lower levels.

5. Skin Color: Individuals with darker skin have higher levels of melanin, which reduces the skin's ability to produce vitamin D in response to sunlight exposure.

6. Certain Medications: Some medications, including laxatives, steroids, and cholesterol-lowering drugs, can interfere with the body's ability to utilize vitamin D effectively.

7. Bariatric Surgery: Surgical procedures altering the digestive system, like bariatric surgery, may reduce the intestine's capacity to absorb vitamin D.

8. Limited Sun Exposure: People who spend little time outdoors or have restricted sun exposure, such as those in nursing facilities, may have insufficient vitamin D levels.

Symptoms of Vitamin D Deficiency

The consequences of low vitamin D levels extend beyond mere fatigue. From weakened muscles to compromised immune function, here's what to expect when deficient:

1. Fatigue and Tiredness: Low vitamin D levels are often associated with feelings of fatigue, although the exact mechanism remains unclear.

2. Frequent Illness: Vitamin D plays a vital role in bolstering the immune system. Deficiency may increase susceptibility to infections and worsen disease severity.

3. Muscle Pain and Weakness: Vitamin D deficiency can lead to muscle weakness, pain, and loss of tone, potentially increasing the risk of falls.

4. Bone Fractures and Osteoporosis: Vitamin D deficiency compromises bone health, leading to conditions like osteoporosis and an increased risk of fractures, particularly in older adults.

5. Hair Loss: Vitamin D is essential for healthy hair growth, and deficiency may contribute to hair loss or alopecia.

6. Depression: While the link between vitamin D and depression is complex, deficiency has been associated with an increased risk of depressive episodes.

7. Weight Gain: Low vitamin D levels may contribute to weight gain, particularly in individuals with obesity.

8. Eczema: Vitamin D deficiency can exacerbate skin conditions like eczema, highlighting its role in immune function and skin health.

9. Tooth Decay and Gum Disease: Inadequate vitamin D levels may weaken teeth and gums, increasing the risk of decay and periodontal disease.

10. Urinary Tract Infections (UTIs): Vitamin D deficiency may predispose individuals to UTIs, particularly women.

11. Incontinence: Weak pelvic floor muscles, associated with vitamin D deficiency, can contribute to urinary and fecal incontinence.

12. Rickets: In children, severe vitamin D deficiency can lead to rickets, a condition characterized by weak and deformed bones.

How to Reach Ideal Targeted Vitamin D Levels!

Before we increase levels, it's important to know what levels we should be aiming for, and it's even more important to know that these ideal levels change in summer and winter. 

Target vitamin D levels

The international recommendations for adequate vitamin D levels vary, but based on a review of current literature and recently published recommendations, Clinical Labs suggests that adequate vitamin D status is a serum level equal to, or greater than, 50 nmol/L at the end of winter. This level should be 10-20 nmol/L higher at the end of summer to allow for seasonal decrease.

This figure is based on the level below which parathyroid hormone concentrations begin to rise and the risk of fractures increases.

Now that we understand the importance of adequate vitamin D levels and know the levels we should aim for, let's explore how to boost your intake:

1. Sunlight Exposure: To ensure adequate levels of vitamin D are maintained throughout the year, the following sun exposure times (mins per day) are recommended for 1/3MED for moderate fair skin, at either 10am or 2pm daily here in Australia. 

   

2. Diet: Include more healthy fats that are rich in vitamin D. Supplementation may be necessary, especially for individuals with limited sun exposure or dietary restrictions.

3. Supplements: Consult with your healthcare provider to determine the appropriate vitamin D supplementation regimen based on your individual needs and risk factors.

Here is one of my ways that I get my clients to do to ensure high vitamin D levels. Again, this is just a suggestion. 

1st Course: 10 minutes of early morning sun exposure on your eyes and skin with no hat, sunglasses or sunscreen on. BONUS: Do it grounding/earthing with deep breathing exercises. 

2nd Course: An omelette made from 2 organic free-range eggs, with smoked salmon, mushrooms, baby spinach, and cracked pepper and topped with half an avocado

3rd Course : A Vitamin D3 + K2 mouth spray.  You should take 1000 IU of Vitamin D per day for every 20 kg you weigh. ( eg if you weigh 80kgs you should take  4000 IU of Vit D. Each spray = 1000 IU).

Supercharge Your Vitamin D Intake with Detoxification

Optimizing your vitamin D levels is just one piece of the puzzle. Pairing it with healing your lifestyle and detoxing your body, so that it can absorb Vit D and other essential elements to enhance your body's healing potential is something I highly recommend. By improving your organ function, digestion and nerve function, detoxification supports optimal communication between your brain and body, maximizing the benefits of adequate vitamin D levels.

Conclusion

In the journey toward aligned health, don't overlook the significance of vitamin D. By understanding the common causes of deficiency and taking proactive steps to boost your intake, you can unlock the transformative power of this essential nutrient. Soak up the sunshine, savor nutrient-rich foods, stop being scared of healthy fats, and prioritize your well-being—your body will thank you for it.

Remember, your health is your greatest asset. Nurture it wisely, and let vitamin D illuminate your path to vitality and longevity.

I hope you enjoyed my blog post. 

If you feel like you need to start healing and detoxing but don't know how, please contact me in the link below and let's see what is best for you right now to get you back on the path of wellness.

https://calendly.com/mitchvillani/discovery-call-with-mitch