Use vitamin D correctly! The most common mistakes when taking the sun vitamin.
Vitamin D is vital to your body and well-being. Humans need the sun vitamin to maintain healthy bones, teeth, muscles or the immune system, among other things. It is also important for our psychological well-being. Over 90% of vitamin D is formed under the skin via exposure to the sun.
As a rule, we recharge our vitamin D stores in summer because no vitamin D is formed in winter. This solar radiation is simply too weak for this. Due to the lack of sunlight in winter, our vitamin D level is often too low in the cold season. Therefore, it is often advisable to take preparations against the deficiency.
Your dosage is not adjusted to your needs.
To determine the ideal dosage, you should have your vitamin D level checked in a blood count. This analysis can be issued by any family doctor. If your values are in the very low range <20ng/ml, there is a significant deficiency and you should take a higher daily dose. If your values are > 40ng/ml, your level is sufficient and a moderate dose is sufficient to stabilize your level over the winter. This is usually between 400-1000IU per day.
All facts about vitamin D in the Beyond specialist article "read now".
You should not exceed the maximum daily dose of 4000IU, consult your family doctor or pharmacist.
You take vitamin D3 without the important vitamin K2.
Ideally, you should combine vitamin D3 and vitamin K2. The reason: vitamin K2 supports vitamin D in storing calcium in the bones. Vitamin K2 activates specific proteins that are responsible for calcium utilization in the blood and ensure that calcium is stored in bones and teeth. K2 therefore prevents calcium from building up in arterial walls and also plays an important role in blood clotting.
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Our body can produce vitamin K2 with the help of bacteria in the gut, but only in small amounts. A healthy intestinal flora is therefore essential so that this important vitamin can be made available.
You take vitamin D3 on an empty stomach.
Vitamin D and K2 are fat-soluble vitamins, which means the body needs fatty acids to utilize and absorb these vitamins. You should make sure you always take these vitamins with a meal, otherwise the sun vitamin cannot be optimally absorbed by the body.
High-fat foods such as vegetable oils, avocados or nuts are ideal. Good supplements combine vitamin D3 and K2 with a fatty ingredient. In the Beyond Vitamin D3+K2 we use a natural organic flaxseed powder as a source of fatty acids.
You take vitamin D3 in the evening.
Vitamin D3 is a revitalizing vitamin. It has a role in energy metabolism and is essential for the functioning of the muscles.
In addition, vitamin D receptors and related enzymes are active in several areas of the brain involved in sleep regulation ((see study (1)). Vitamin D is also involved in the production pathways of melatonin, the hormone involved in sleep It is involved in the regulation of human circadian rhythms and sleep, so taking it in the evening can negatively impact melatonin synthesis.
sources and studies
(1) Vitamin D and Sleep Regulation: Is there a Role for Vitamin D?
https://pubmed.ncbi.nlm.nih.gov/32156230/
Vitamin D - basics, supply and benefits
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