Supplements

Vitamin D

Notes from DrKF:

Vitamin D is a workhorse nutrient responsible for the smooth sailing of many physiological processes, especially relating to normal immune function. We also know it’s important in regulating many epigenetic mechanisms, including enzymes used in the DNA demethylation process. Get your levels tested—I like to see levels between 50 to 70 ng/mL 25-OH-D.

Dosage: To maintain these levels, you need anywhere from 2000 IUs to 10,000 IUs per day—for most of us, 5000 IUs is the sweet spot. This is significantly higher than the daily recommended intake of just 600–800 IU per day, which is fine if you can achieve optimal blood levels at this dosage. I have not seen this to be successful in my adult patients. Why? Maybe absorption is an issue. A top tip for improving the absorption of D and any fat-soluble vitamin (like vitamins A, E, and K) is to take them with a little fat, such as a handful of nuts or nut butter, a little avocado, or even your omega-3 supplements!