Vitamin D
Vitamin D is a fat soluble nutrient that the body produces in the skin from cholesterol.
Vitamin D regulates more than two hundred different genes in the body and plays an important role in both insulin sensitivity and ovulation health.
It is one of the 24 micronutrients critical for human survival and deficiency can directly impact a woman’s menstrual cycle.
It is more accurately considered a steroid hormone as it grown endogenously in the presence of ultraviolet light.
It is needed for a healthy immune system and assists with the absorption of calcium into the bones.
The Sun is a major source of vitamin D and it can be absorbed through the skin and the eyes. To optimise absorption, expose as much skin as possible for at least 20 minutes during the middle of the day without sunscreen or sunglasses.
Obesity, chronic inflammation and magnesium deficiency can impact the synthesis of vitamin D and these factors should be addressed in conjunction with a deficiency.
Foods that are high in vitamin D include fatty fish such as halibut, mackerel and salmon, sardines, egg yolks (yes, the yolks are good for you!), red meat and liver.
Daily supplementation should be between 5,000 and 10,000 IU and must be taken with K2 to ensure calcium from food is deposited into the bones and not the arteries or soft tissue, which can lead to a heart attack, stroke or heart disease.
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