Day 7: Vitamin D3
Your body requires Vitamin D for many processes, including gene expression! Vitamin D is actually a steroid hormone. Almost 85% of people have a deficiency (20ng/mL, 50nmol/L) or inadequacy (30ng/mL, 75nmol/L). An optimal level of Vitamin D should be between 50-70ng/mL.
Vitamin D deficiency can lead to a weakened immune system, chronic fatigue, depression, anxiety, cancer, macular degeneration, Alzheimer’s disease & more. There are studies that have confirmed lower levels of Vitamin D are linked to increased severity and mortality with Covid-19 infection.
Dietary sources of Vitamin D include, but aren’t limited to: fatty fish, mushrooms, eggs & dairy products. *If you do not know your Vitamin D level, please get it checked!!! Supplementation of D3 with K2 is recommended.
Day 8: Vitamin K2
Vitamin D and K2 work together. When taking Vitamin D, there is an increase in K2 dependent proteins that direct the movement of Calcium. Vitamin K2 directs Calcium to places where it is needed, like your teeth and bones. Having a deficiency in K2 can lead to osteoporosis or atherosclerosis. Dietary sources of K2 include: hard cheeses (Brie, Gouda, etc.), fermented vegetables and natto.
Day 9: Sunshine
The best source of Vitamin D comes from natural sunlight, more specifically UVB rays. Unfortunately, the time of year and latitude will have a huge effect on our ability to adequately make Vitamin D. Check out the map in resource below to see where you are on amount of UVB rays and time of year. This will help you with determining time frame for supplementation.
Vitamin D Resources