Hey Folks, Dr. Boz here,

Vitamin D is a common deficiency frequently seen in my patients. Yes, you can take supplements to make up for this deficiency. But- not all supplements are effective. Identify if you are deficient in this essential vitamin, and if so, learn the right way to supplement. 

“But doc, how do I know if I am deficient?”

Lets start with Blood Testing.

The most reliable way to determine if you are deficient in vitamin D. Blood testing will help determine if your levels are in the optimal range. Where can you find an easy, convenient blood test? CLICK HERE 

If you levels are consistently low yet your taking supplements, this is a sign that you are dealing with absorption or conversion issues, you must take action. It is not as complicated as it may sound.

Your body will try to tell you if you are deficient in Vitamin D

Your muscles will feel it – Vitamin D is a key player in calcium absorption and bone health. If you feel your muscles weakening , bone pain, or fractures you may be deficient in vitamin D.

Kidney and Brain Function – Do you feel a decline in kidney and cognitive functions? Well, these may be signs that your body is low on vitamin D. These organs are crucial for metabolizing and utilizing the vitamin.

Are you experiencing fatigue, cognitive changes, or decreased immunity?

Physical Signs you are deficient 

Fair skin. People with fair skin or those who don’t get much sunlight may produce less vitamin D. If you are older or live up north you may not get enough UVB rays, especially during winter, leading to chronic deficiency. 

Where you live is impacting your vitamin D levels. If you are living where there is limited sunlight, especially in the winter months, you may need support to maintain proper vitamin D levels.

Why you may be struggling to get enough Vitamin D

Many supplements just aren’t effective. Your body has a hard time absorbing them. Despite taking plenty of vitamin D supplements you do not achieve adequate blood levels. Here’s why –

• As you age, you may experience a decline in digestive function, impacting nutrient absorption.
• Underlying medical conditions or genetic variations affecting vitamin D metabolism.

You are taking it in the wrong form. The form of vitamin D used (e.g., D2 vs. D3, pill vs. liquid) and its dosage can significantly impact absorption.

You are not getting enough sunlight. Going outside for a little throughout your day may just not be enough (especially if you have pale skin or live up north). Not enough exposure for those who spend minimal time outside, contributes to poor vitamin D production.

The clothes you wear. Wearing clothes that cover most of the body or avoiding sun exposure further limits vitamin D synthesis.

You can achieve optimal levels of vitamin D with these simple tips. 

1. Get outside midday! The best time to go outside to absorb vitamin D when UVB rays are strongest. Spending around 10-30 minutes (depending on skin type) in direct sunlight with exposed arms and legs can stimulate vitamin D production. You may not get as great of benefits of this in northern region winters.
2. UVB Lamps. Yes, sunlight lamps can help. Having trouble getting outside as much as you should? Cold winters? UVB lamps designed for vitamin D production can help. (They should be used under medical guidance to minimize skin damage risks).
3. Take the right supplements. … and, how are you supposed to know if they are the “right” supplements? 

Take more bioavailable forms of vitamin D, like liquid or one absorbed on your tongue, can increase absorption, especially in older adults or people with digestive issues.

Inject it. Yes- it can be injected.

Supplement the right way but pairing your supplements. Magnesium is essential for converting vitamin D into its active form. Take magnesium to aid vitamin D absorption. Enough magnesium can be achieved through a diet (nuts, seeds, leafy greens) thereby boosting vitamin D absorption and effectiveness.

1. Eat foods with high Vitamin D. Here are a few: 

• Fatty fish (e.g., salmon, mackerel)
• egg yolks
• Liver
• fortified dairy or plant-based alternatives

Following these tips, with appropriate sun exposure, can help you manage vitamin D deficiency.

So, are you deficient? CLICK HERE to find out.

“So doc.. how do I know if my supplements are effective?”

Focus on Vitamin D3. It is Essential for your health. Combined with K2 for maximum benefits.

Vitamin D3 is the most effective form of vitamin D for raising and maintaining the right Vitamin D levels in your body. It is the natural form produced in the skin upon exposure to sunlight.

I touched on this a little above but –

Vitamin D3 is a key factor in Calcium Absorption and Bone Health.

Without enough vitamin D3, your body will not effectively absorb calcium from your food – not properly absorbing calcium, comes with the high cost of strong bones and teeth. Vitamin K2 specifically combined with D3 activates proteins (like osteocalcin) that help direct calcium into the bones rather than letting it accumulate in the blood vessels or soft tissues.

Without vitamin K2, taking high doses of vitamin D3 alone could lead to calcium deposition in arteries (arterial calcification), increasing cardiovascular risks.

You can think of K2 and D3 as accountability partners to get the job done right.

Your Immune System will thank you. 

• Vitamin D3 regulates the immune system. It enhances the pathogen-fighting effects of monocytes and macrophages, white blood cells that are important fighting off infections. Good vitamin D levels reduce your risks of autoimmune diseases and improves resistance to infections.
• Vitamin D makes sure that the immune system functions efficiently, especially because many of us just unfortunately don’t get in the sun enough especially during those midday hours where it matters most. Whether that’s from working inside, to those winter days where sunlight is limited. 

Improve Cardiovascular Health.

• Vitamin D3, especially when combined with vitamin K2, supports cardiovascular health. Vitamin D3 helps maintain calcium balance in the blood, vitamin K2 guides calcium to the bones and away from arteries, helping to stop the hardening of arteries and keeping them flexible.
• Studies have shown that vitamin D deficiency is linked to hypertension and other cardiovascular diseases. Supplement with K2 WITH D3 to reduce these risks and improve your vascular health.

Strengthen Muscle Function and Performance – 

• High levels of vitamin D3 will support your body’s ability to maintain muscle strength and function, this is important in ALL ages, but becomes even more crucial as you age. Vitamin D receptors are present in muscle tissue, and proper activation through sufficient D3 levels helps prevent muscle weakness, falls, and fractures.
• K2 WITH D3 can further strengthen muscle and skeletal health, so that calcium is properly used by your body and stored where it’s needed most.

The science supports it. Take D3 AND K2 Together for OPTIMAL benefits. 

Vitamin D3 increases calcium absorption, but vitamin K2 ensures that calcium is deposited correctly in bones and teeth.

Together, they create a balanced system that supports bone density while minimizing the risk of calcium buildup in arteries and soft tissues.

It does not have to be complicated. These tips are to make it easy.

High doses of vitamin D3 alone, without K2, may increase the risk of hypercalcemia (excess calcium in the blood) and arterial calcification. Vitamin K2 mitigates this risk by activating proteins like matrix Gla-protein (MGP) that inhibit calcification in blood vessels.

Vitamin D3 is essential for various bodily functions, AND pairing it with vitamin K2 is important to maximize benefits and minimize risks, especially related to calcium metabolism and cardiovascular health.