7 Ways to Boost Your Vitamin D Levels

Vitamin D Deficiency & 7 Ways to Boost Your Absorption of Vitamin D

Health and wellness expert, Dr Berg explains why Vitamin D is so important, why the current RDAs are no longer valid, good sources of Vitamin D3, and barriers to absorbing vitamin D. Then he provides 7 Ways to Boost Your Vitamin D levels, and addresses Vitamin D toxicity concerns.

For your convenience, we’ve provided both the original video and a written summary of the video in case you prefer to read…

Why Vitamin D Matters

• Most people worldwide are deficient in vitamin D.
• Vitamin D is crucial not only for bone health but also for immune function, cardiovascular health, blood sugar regulation, and many other roles.
• Almost every cell in your body has vitamin D receptors.

Learn more about the importance of Vitamin D and how to take it safely.

Vitamin D RDAs Are Too Low

• The official recommended daily allowance (RDA) is about 600 IU.
• This amount is based mainly on preventing bone loss, not on all the other critical functions like immune support.
• Based on research, a maintenance dose of around 10 000 IU daily is ideal for most people, especially in winter or low-sun environments.
• 10 000 IU = 250 micrograms = 0.25 milligrams (which is a small amount).

Vitamin D Toxicity Concerns

• Toxicity usually occurs only with extremely high doses (hundreds of thousands of IU over months).
• The main risk is hypercalcemia (too much calcium in the blood), which can cause kidney stones.
• To prevent this, drink plenty of water (around 2.5 Litres per day) and avoid taking large doses of calcium supplements.

Natural Vitamin D Sources

• You cannot get enough vitamin D from your diet alone as foods contain relatively little Vitamin D.
• The main source of vitamin D is sun exposure: ultraviolet rays convert cholesterol in your skin to vitamin D.

Barriers to Vitamin D Absorption

• Low stomach acid reduces absorption.
• Gut inflammation hinders absorption.
• Kidney and liver problems limit conversion to active vitamin D.
• Low bile production (due to liver damage) impairs absorption.
• Insulin resistance and diabetes lower vitamin D absorption.
• Genetic polymorphisms can reduce receptor sensitivity (requiring higher doses).
• Higher body fat means more vitamin D is sequestered in fat and less available.
• Gastric bypass surgery reduces absorption.
• Low microbiome diversity impairs absorption.
• Stress decreases absorption.
• Low-fat or low-cholesterol diets and statin use limit raw materials for vitamin D synthesis.
• Vitamin D is fat-soluble and is therefore best taken with fat or oil for better absorption.
• Dark skin requires more vitamin D due to melanin blocking UV rays.
• Aging skin absorbs less vitamin D.
• Living in higher latitudes or during winter months reduces UV exposure and vitamin D production.
• Magnesium and zinc deficiencies limit vitamin D absorption and function.
• Lack of outdoor time greatly contributes to deficiency.

7 Ways to Boost Your Vitamin D Levels

1. Get at least 1 hour of sun exposure daily, exposing arms and legs (avoid sunburn).
2. Take vitamin D with fat or MCT oil to improve absorption; include magnesium and zinc-rich foods or supplements.
3. Adopt keto and intermittent fasting to improve bile production, reduce insulin resistance, lower inflammation, and aid weight loss, all of which help your vitamin D status.
4. Consume more fatty fish or cod liver oil (cod liver oil also provides vitamin A and D, unlike fish oil supplements).
5. Take liquid vitamin D supplements for better absorption, especially if you have gut or stomach issues.
6. If you have genetic receptor issues, increase vitamin D doses (e.g., 30 000 IU maintenance instead of 10 000 IU).
7. Increase bile production through supplements or liver-supportive practices to enhance vitamin D absorption.

Final Notes

• Always pair vitamin D with vitamin K2 to ensure calcium goes to the bones and not soft tissues like arteries or joints.
• Getting outside enough is crucial since modern indoor lifestyles cause widespread vitamin D deficiency.

We hope this video and summary has been informative, however, if you have any questions or concerns, or you would like to share your own thoughts and experiences with Vitamin D supplements and its cofactors, please post them in the comments below.