Vitamin D: A Waste of Money? (The TRUTH)

How to make sure you’re not flushing it down the drain 

When it comes to powerhouse vitamins, it doesn’t get much more powerful than vitamin D. 

Right? 

You’ve heard it protects your bones, muscles, and heart… 

It’s involved in immune function and calcium absorption. 

It can even boost your mood! 

The sun is the best source of vitamin D, but if you can’t get adequate levels from sunshine alone, it’s time to consider supplementing.  

But there’s a catch. 

Unless you’re taking vitamin D supplements in the right way, you’ll be flushing all of its benefits right down the drain. 

Here’s how to make sure you’re doing it right. 

Some vitamins are water-soluble, and others are fat-soluble. 

Water-soluble vitamins don’t last very long. They enter your bloodstream, your body uses what it needs, and the rest get eliminated through your urine. 

Fat-soluble vitamins are absorbed with other fats from the food you eat. Then they’re stored in your fat tissue and liver for a longer time — up to six months, in fact. 

Then your body can use them when it needs them. 

Vitamin D is a fat-soluble vitamin. 

That means you have to take it with a fatty food in order to get the most benefit. If you don’t, most of the vitamin will be flushed down the toilet! 

The most beneficial fats to take with your vitamin D include olive oil, avocado, smoked salmon, nuts, and nut butters. 

The Mayo Clinic recommends taking 600 IUs per day of vitamin D if you’re 70 years old or under, and 800 IUs per day if you’re over 70. 

But I don’t believe you should blindly supplement with vitamin D. 

Have your blood levels checked, and aim for a vitamin D level of a minimum of 60 nmol/L. Work with your doctor to take the appropriate supplementation to reach—and then maintain—that blood level.

Also, when measuring your vitamin D levels be sure to measure the 25(OH) vitamin D as there are other vitamin D tests that do not measure the storage level. The minimum level of 25(OH) vit D should be 30 ng/ml (units used most often) or 70 nmol/l. 

And if you need to supplement with vitamin D to achieve optimal D status, make sure you’re taking it with a healthy fat. 

One study indicated an ideal amount of fat for optimal vitamin D absorption was about 10 grams.