Supplements can be part of a protocol to correct vitamin or mineral deficiencies. However, as I’m sure you have heard, you can’t supplement your way out of a bad diet. This is the FOOD FIRST part of the food first, whole foods, nutrient dense diet that I teach.
If you are taking supplements under the guidance of your medical doctor, keep doing that. Do not change anything without talking to your doctor.
I am talking to those of us who self prescribe. We listen to a podcast that talks about a miracle vitamin. We walk into a health food store and see a poster about the benefits of a certain mineral. We think THIS is the thing that is going to fix all of our problems! Before we know it, we are taking multiple supplements and can’t remember the reason for each one or whether or not we even need them. Sometimes we end up taking multiple supplements or formulas that contain the SAME vitamin, giving us too much of that nutrient.
You should know what you are taking, in what amounts, and why. Where applicable, you should also know your current levels of that nutrient. Many vitamins and minerals fall into the Goldilocks category. You need enough but not too much. More is not more. Vitamins and minerals work synergistically in our bodies and too much of one can throw off the balance of another. This is why I rely heavily on food as all of the vitamins and minerals come pre-packaged with other necessary nutrients and co-factors.
Let’s use vitamin D as an example. Along with vitamins A, E, & K, vitamin D is a fat soluble vitamin. (*Tip: taking fat soluble vitamins with fat will help with absorption.) We do not excrete the excess but store it in our liver. This is where too much of these fat soluble vitamins can cause a problem. Look at your multivitamin. Many of them contain high levels of vitamin A. How long have you been taking that multi? (Perhaps consider switching to a multivitamin with less vitamin A.) Or we take a multivitamin with vitamin D and then take an additional vitamin D supplement. How many IU’s of vitamin D are you actually getting? Again, know what you are taking, in what amounts, and why.
And we do need OPTIMAL levels of vitamin D! This vitamin plays MANY roles in our bodies. Acting as a hormone, vitamin D is an integral component of bone health and a healthy immune system. It helps regulate cell growth and differentiation, blood pressure, and blood sugar.
Vitamin D increases absorption of calcium from the digestive tract. For this reason I take a vitamin D3/K2 supplement. K2 essentially directs calcium to the hard tissue of our body (jaw and bones) and keeps it out of soft tissue (arteries).
The most reliable source of vitamin D is the sun. We synthesize vitamin D in the cells of our skin from cholesterol when we spend time in the sun.
It is a great idea to have your vitamin D levels checked with a simple blood test mid Summer (now) and mid Winter. These tests will guide your supplementation protocol.
If you spend a lot of time outside, you may not need to supplement as much during the Summer months. The only way to know is to test.
There are a number of factors that influence your vitamin D levels and they are specific to each individual:
How much time do you spend in the sun?
How much skin is exposed when outdoors and do you wear sunscreen?
Where do you live on planet Earth and what angle is the sun at during different times of year?
What are your cholesterol levels?
How is your gut health?
How is the health of your liver?
Do you have a genetic mutation that impairs the conversion of vitamin D into the active form?
I am someone who despite supplementation and time outdoors, has relatively low vitamin D levels. But I know this because I test. In this scenario, it might be playing with different forms of vitamin D. Trying a liquid supplement instead of a capsule. Quality matters. Whether we are taking supplements or eating food, the nutrients are only effective if they are absorbed and metabolized properly. (We will save the importance of gut health for another day.)
Be curious about your health. Pay attention. Know that if a supplement can be helpful it has the potential to be harmful. Use testing and evidence to make decisions. Know what you are taking, in what amounts, and why.
So…Happy Summer! Spend time outdoors and enjoy the sunshine. (I would recommend early sun, hats, and sunscreen without endocrine disrupting ingredients when possible.) And get your vitamin D levels checked now and again mid Winter.
If you are struggling with feeling tired and stressed, with not being able to lose that extra weight, with sugar and carb cravings, with just wanting to feel better, I can help! You don’t have to do this alone.
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