Vitamin D- how to REALLY raise it!

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Most of you know from my previous post “Please stop the D Madness” how I feel about blind supplementation with “vitamin” D.  D is a hormone and there is a huge reason why it is not abundant in food- we are NOT supposed to eat it in high doses!  We aren’t meant to eat hormones- we are meant to eat the building blocks to these hormones, which includes minerals, fat and cholesterol.

We are meant to get D from the sun and in small amounts from food. Period. You CANNOT bottle sunshine and I find it preposterous that this supplementing fad has continued for so long.

True, a lot of people find benefit when they first start supplementing vitamin D, or any other isolated nutrient.  It doesn’t always take long to correct a deficiency this way, but the problem is that even more imbalances are created this way.  Don’t believe me? Check out my post on nutrient interactions!  Isolated, synthetic vitamin D makes us absorb calcium in all the wrong places, it is hard on our liver and kidneys, it destroys vitamin A stores, as well as potassium and magnesium.  Nearly everyone that I come across that has used D in the past has extremely low potassium and magnesium on their HTMA tests.

Too much isolated D can lead to adrenal fatigue, thyroid disorders, renal failure, insomnia, kidney stones, and even hospitalization. Yes, hospitalization! I know of about a dozen people that started isolated D (per their doctor’s advice) and ended up in the hospital because of life-threateningly low potassium.

***For pregnant mamas: I have recently learned that too much supplemental vitamin D can cause calcification of the placenta- this is so dangerous! If you are pregnant and you’ve been told to supplement isolated D, please stop. Read below on how to really raise vitamin D.***

Using synthetic, isolated nutrients should be looked at like drugs.  They are not the way that the body is supposed to get nutrients, so usage of them should be careful and thoroughly researched.

How to REALLY raise D

Vitamin D is a truly crucial hormone. Vitamin D deficiency signs include chronic infections, muscle weakness, diabetes, kidney disease, asthma, tooth decay, cancer, depression, and anxiety.

We need magnesium, boron, and K2 to properly utilize Vitamin D. Adding vitamin D to your body without these nutrients is like pouring gas in a car without starting it and expecting it to go. Cholesterol (which 75% of it is made in the body) is also needed for vitamin D usage.

Magnesium is a co-factor that is required for the binding of vitamin-D to its transport protein. You’ll get K2 by consuming dairy from grass-fed ruminants, eggs, liver, beef and chicken. K2 helps utilize Vitamin D and protects from toxicity if you have used or are using vitamin D supplementation.  Boron is an important co-factor of magnesium, and is important for calcium regulation, which all ties into vitamin D usage.

From this article from WAPF, “Vitamin D raises the requirement for vitamins A and K. Vitamin D should be taken by mothers or given to infants in the form of cod liver oil, and mothers should consume a diet rich in grass-fed butterfat, cheese, fermented foods, bone broths and grass-fed organ meats to supply vitamin D in a way that is safest and most effective.

Cod liver oil is one of the oldest supplements around. Luckily, they’ve managed to make it taste a little better now! Some good cod liver oil brands are Rosita’s, NutraPro, and Nordic Naturals (without the added D!) Get a breakdown of these CLOs here.

Safe sun exposure, cod liver oil, magnesium, and balancing minerals will be the big keys for fixing a D deficiency. Especially when it comes to infants, we have to be cautious when using synthetic supplements.

By the way, lanolin is a no-go either. Fish oil (ideally) should be coming straight from the fish to the bottle, but lanolin goes through a chemical transformation including radiation to make it into “D3”.  Not everything that claims to be natural is really natural!

Foods high In Vitamin D (source):

  1. Shiitake and button mushrooms- as long as they are dried in the sun, and not artificial light
  2. Sockeye Salmon
  3. Mackerel
  4. Sardines
  5. Tuna
  6. Catfish
  7. Herring
  8. Cod liver oil (for those that will not touch the suggestions above!)
  9. Eggs- One egg has about 10% DV of Vitamin D

Getting D from the Sun (like we are supposed to!)

We have been scared off of the sun because it “causes cancer” and then told to take isolated D supplementation to make up for this fear. HELLO?! Where is the logic in that? How have humans (and animals) been getting vitamin D since the beginning of time if not the cancer-causing sun? Safe sun exposure is the absolute IDEAL way to get sun.  If you are prone to burning easily, that is a HUGE sign that you have internal inflammation and a fatty acid deficiency. I’ll make a post on that later.

Ultraviolet B rays from the sun converts 7-dehydrocholesterol to previtamin D3, and then it  becomes vitamin D3.  The amount of D3 created depends on length of exposure, skin color (lighter skin tones need less time in the sun, darker ones need more), season, smog, and place where you live.  It is possible to still get decent sun exposure in the far north in the Spring, summer and fall, which would only leave a few months to not be exposed. Sunscreens of an SPF of 8 or more will block the ability to create Vitamin D.

The D3 created from the sun is converted into vitamin D sulfate, unlike synthetic forms of D.  Sulfate is a very crucial nutrient that many people are deficient in both because it is depleted from our food and because of our lack of sun exposure. This mineral is actually found in all of the cells and tissue of our bodies- it is THAT important! Sulfur is needed for collagen formation, and protein synthesis. It helps the health of our skin, hair and nails as well, plus it is essential for many enzyme reactions, cell health, brain health, and joint health. Sulfur is also one of the most important minerals for detoxification!  So the sun has more benefit than we truly know.

Being smart about sun exposure is important too. If it is 100 degrees outside and you know you are going to be outside for hours, allow yourself only a few minutes of sun exposure and then use a SAFE sunscreen ( I’m not talking about Coppertone here people- look into Poofy Organics brand!), get in the shade, use hats, or even use SPF clothing. You only need enough exposure to make your skin a little pink, usually about 10-15 minutes. Your skin can only absorb so much at once, which is why people burn- that means you have gone over your limit!

Some say the best time to get sun is between 10AM and 2PM. This is when UVB rays are more powerful so you wouldn’t need to sit out as long to get your appropriate shade of pink.

Testing for D

Testing is key to fixing ANY nutritional deficiency.  We cannot merely go off of symptoms. I am definitely one to extol the virtues of magnesium, but now that I understand its relationship with other minerals, I would *never* tell anyone to try it without testing first.  Hair tissue mineral analysis is a great first step to assess your personal mineral status- we are ALL DIFFERENT. I cannot stress that enough- we will all have different triggers to illness and different levels of deficiencies and we need different approaches to healing.

Blood tests for vitamin D include the active and storage forms. If your doc only tested one form and told you to supplement, get your butt back there and demand the other test! If your doc could care less about real nutrition, then you can order them yourself! You want both the Vitamin D 1,25 Dihydroxy (Calcitrol) (Active) and Vitamin D 25-Hydroxy (Storage).  Also ask for the Magnesium RBC blood test since mag is so crucial for making D active. Ideal Calcitriol is no more than 45; ideal storage D should be no more than 30; and magnesium RBC should be between 6 and 7.


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12 Replies to “Vitamin D- how to REALLY raise it!”

  1. Great information, thanks! I wonder if you have any suggestions for me as I am hypoPARAthyroidism, and take calcitriol 0.25mcg, magnesium and citracal, since having thyroid removed, damaging paras. My endo weaned me off of the cacitriol to see if my remaining para glands would wake up and do their job / store these minerals. I have been very sick, just learned I have MTHFR, and some co infections of lyme / mold. Because I’m so sick, I went back on the calcitriol, having more issues, and doctor suggested I only use the brand Rocaltrol, prescription D3, but insurance will not cover it, so now I’m considering D3 drops. After reading about the lanolin I am not so sure what to take. I am definitely wanting to go the natural route as much as possible, and do get lots of sun. I am also considering the boran, but not sure if I can, as low blood calcium is priority.

  2. Kritin many thanks for this incredible article. .I have little D and I am vegan so it’s my child…At the moment I feel in conflict…but if we start to eat eggs from sanctuaries maybe I can silent my voice that does not want to hurt animals. Do you think will be enough to eat 2 raw eggs per week ? I know they have k2 and vit d so it may solve my problem and protect the health of my child ..I really cannot think about cold liver oil. Thank you for any suggestion!

    1. Hi Natalia- I know it can be an ethical dilemma. I think eggs are a great compromise! Raw eggs from a good source are great. Some mushrooms are also very high in vitamin D- if you eat mushrooms (Maitake and portabella are good ones) that might be a good option too. They have to have been exposed to sunlight though, so I would check the company out first that you might buy them from 🙂

      1. That is great..and for sure I will buy and research them..Sorry..a last question just in case you can surprise me and give me a final solution about my dilemma. What about k2? I read it’s just from animals and it is the important one for vit D…Besides I am not happy giving B12 to my child and myself..As you said it’s dangerous to take isolated vitamins. .It’s not fair for the animals at all but it looks that finally you need some foid from them.. If I am not wrong and we really need to eat an animal source then it will be raw eggs..and from hens sanctuary..but yes I really appreciate if you can confirm me that there is not a non animal food that can give me k2 and b12. I am b12 deficient too unfortunately. ..I know for almost one month now and I did not decide nothing yet ..and happy I read your article!!Thank you for your time and generosity to share your knowledge!.

        1. Yes K2 is technically only in animal sources- eggs and most dairy are great sources. I believe natto (fermented soy) is also a good source. I’m not crazy about soy, but it’s a popular source. We are also supposed to be able to make K2 in our guts! Hope that helps a bit 🙂

          1. Thank you..Then now I have a really nice solution for vit D!! Please think about to do an article about B12 …you are very clear and know how to summarize so many studies in a very clear way!

          2. Thank you Natalia! I do have a quick summary about it in a vitamin’s post. It is one of those that is like K2- it is mostly in animal sources, and it can also be created by gut bacteria. But since everyone has gut issues, we lack these nutrients. Also, copper is actually needed to utilize some vitamins like B12- focusing on mineral balance will help balance vitamins.

  3. Reblogged this on Very Nutritionally Yours and commented:
    I completely agree with every word of this article. The author, Kristin Merizalde, is a Hair Mineral Test Analysis (HTMA) Practitioner and very knowledgeable regarding mineral balancing in the body. Her opinion, as well as others who study mineral balance in the body, is that the current herd mentality to advise mass supplementation of vitamin D to raise the storage level in the blood does not even make sense and can also be dangerous. I know this flies in the face of what most people are being told by their physicians. But I think that this is definitely not settled science and much like the calcium supplement craze, doubts will begin to arise in the mainstream about the wisdom of supplementing vitamin D as well.

    1. Thank you so much for sharing! I am so glad that it speaks to you. I am very passionate about balance in all things and it is very sad to see so many people being harmed by blind supplementation of things like “vitamin” D, iron, and calcium.

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