5 Reasons Why Your Vitamin D Level Isn’t Going Up With Supplementation (And What You Can Do About It)
In this article, we will discuss why your vitamin D level may not be increasing despite your efforts. Vitamin D is an essential nutrient that plays a crucial role in various bodily functions, including immune system support, healthy aging, and bone health. However, many people struggle to maintain optimal vitamin D levels, even when taking supplements or spending time in the sun. In this article, we will explore some possible reasons for this and provide tips and suggestions to help you optimize your vitamin D levels.
How to Tell if You Have Optimal Vitamin D Levels
Before we dive into the reasons why your vitamin D levels may not be increasing, it’s important to understand how to determine if you have optimal levels. The best way to assess your vitamin D status is through a blood test. Your healthcare professional can measure the level of 25-hydroxyvitamin D in your blood, which is the most accurate indicator of your vitamin D status. The optimal range for vitamin D levels is typically between 40 and 70 ng/mL. If your levels are below this range, it may indicate a deficiency or insufficiency.
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Possible Reasons for Low Vitamin D Levels
1. Insufficient Sun Exposure
One of the primary sources of vitamin D is sunlight. When your skin is exposed to sunlight, it produces vitamin D naturally. However, factors such as living in a northern climate, spending most of your time indoors, or wearing sunscreen can limit your sun exposure and hinder vitamin D production. To increase your vitamin D levels, try to spend more time outdoors, especially during peak sunlight hours, and consider reducing the use of sunscreen or using a sunscreen with a lower SPF.
2. Inadequate Dietary Intake
While sunlight is a significant source of vitamin D, it can also be obtained through certain foods. Foods rich in vitamin D include fatty fish like salmon and mackerel, fortified dairy products, and egg yolks. If your diet lacks these foods, you may not be getting enough vitamin D from your diet alone. Consider incorporating more vitamin D-rich foods into your meals or talk to a healthcare professional about the possibility of taking a vitamin D supplement.
3. Impaired Absorption
Even if you are getting enough vitamin D through sunlight or your diet, your body may have difficulty absorbing it. Certain medical conditions, such as Crohn’s disease, celiac disease, and liver or kidney disorders, can impair the absorption of vitamin D. Additionally, age can also affect the body’s ability to absorb vitamin D efficiently. If you suspect impaired absorption, consult with a healthcare professional who can assess your condition and recommend appropriate measures to optimize vitamin D absorption.
4. Inadequate Supplementation
If you are taking a vitamin D supplement, it is essential to ensure that you are taking the correct dosage and form. Different individuals may require different dosages based on factors such as age, health conditions, and current vitamin D levels. Additionally, the form of vitamin D supplement you are taking can also impact its absorption and effectiveness. Consult with a healthcare professional to determine the appropriate dosage and form of vitamin D supplement for your specific needs.
5. Underlying Health Conditions
Certain health conditions can affect vitamin D metabolism and utilization in the body. For example, obesity, diabetes, and certain autoimmune disorders can impact vitamin D levels. If you have an underlying health condition that may be affecting your vitamin D levels, it is crucial to work with a healthcare professional to manage the condition effectively and optimize your vitamin D levels.
Why Your Vitamin D Levels May Not Increase After Supplementation and How To Fix It
1) Your vitamin D supplement or your diet does not have enough vitamins K1 and K2.
Vitamins K1 and K2 are known to enhance the absorption of vit D. Consider getting a supplement with a combination of vitamin D with vitamin K, unless you are on blood thinner or have other contraindications.
2) There’s not enough Calcium in your diet or supplements.
To meet the current Recommended Daily Allowance (RDA) of calcium, women ages 18 to 50 and men ages 18 to 70 need 1,000-1,500 milligrams (mg) of calcium per day. This equals two large servings of a calcium-rich foods like broccoli, kale, sardines or you can add Calcium supplement.
3) There’s not enough Magnesium in your diet or supplements.
You should get at least 500mg of Magnesium daily to absorb vitamin D better. Your best foods for this are green leafy veggies and legumes, etc.
4) You are still taking vitamin D2.
Please, consider switching to D3 version of vitamin D to improve your absorption.
5) You’re not eating enough healthy fats.
Vitamin D is a fat-soluble vitamin, so consider including high quality oils and healthy fats into your meals, and taking your vitamin D supplement early in the day.
Conclusion
Optimizing your vitamin D levels is essential for maintaining overall health and well-being. However, there can be various reasons why your vitamin D levels may not be increasing despite your efforts. Factors such as insufficient sun exposure, inadequate dietary intake, impaired absorption, inadequate supplementation, and underlying health conditions can all contribute to low vitamin D levels.
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