Vitamin D is hands down the most important vitamin in the human body. It acts similar to a hormone in that it regulates hundreds of important biochemical pathways and is essential for every single cell in the body to function properly. Decreased levels of this vitamin have been linked to the development of many chronic diseases such as cancer and accelerated ageing. D3 is the precursor to vitamin D before it is converted to active vitamin D via hydroxylation in the kidneys (no sunshine required).
I take D3 in combination with K2, which can be difficult to get in the diet. K2 inhibits inflammation and helps regulate calcium – it keeps it out of the areas where it can be problematic (such as soft tissues) and channels it to the areas where is it needed (such as bones and teeth). Since D3 enhances the absorption of calcium, it is helpful to have K2 around to help direct it after absorption. Supplementing is especially important if you are vegetarian, pregnant, breastfeeding, or get little sun exposure.
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Because vitamin D is a fat-soluble vitamin, it is best absorbed when taken with other fat-containing foods. This brand by Thorne Research has an MCT oil base, increasing its absorption. Studies have shown that up to 6000IU can be a safe supplemental dose. Speak with an ND for a dose that is optimal for your individual health.
Regardless of supplementation, I always aim to get at least 20 minutes of sun exposure each day. Not only to help with vitamin synthesis but also to destress, stay active, improve mental health, and optimize my circadian rhythms. Food sources high in vitamin D include wild salmon, tuna, oysters, shrimp, organic egg yokes, and grass-fed beef liver. For more info on nutrients to supplement on a vegetarian diet or when pregnant or breastfeeding, see our Vegetarian Wellness Guide.