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Maximising Vitamin D Absorption

Autumn in Australia is one. of my favourites! The leaves are turning the most wonderful shades of red, deep maroon, purple, yellow. It's a feast for the soul.

It's also the time of year that our body's start to prepare for the cold months ahead.

Typically we are exposed to more viruses, bugs and illness, and Autumn provides a good opportunity to start enriching our nutrient bank with the funds to spend on the immune system.

See this post on Immune Boosting Foods for specific foods to included to. support your immune system

Vitamin D is actually a Hormone, requiring cholesterol, zinc, magnesium, boron and Vitamin K to be synthesised into the body.

It's has important roles in gut health, immunity, bone and mental wellbeing.

"Deficiency in vitamin D is associated with increased autoimmunity as well as an increased susceptibility to infection."

Deficiency of Vitamin D may see you:

  • Frequently getting colds and illness

  • Feeling down, particularly around the turn of season into Winter, aka Seasonal Affective Disorder (SAD)

  • Fatigue

  • Muscle Weakness

  • Bone Pain

  • Poor Sleep

  • Lack of Appetite

Increased Risk of Deficiency is associated with:

  • Low Sun Exposure; i.e. work inside all day, cover up with hats and clothes

  • Obesity

  • Age; we absorb less as we age

  • Darker Skin

  • Premature Birth

  • Leaky Gut, malabsorption issues

  • Dermatitis

  • Cardiovascular

Dietary sources of vitamin D include:

  • Cod liver oil

  • Fatty fish such as salmon, herring, mackerel, tuna and sardines

  • Beef and liver

  • Oysters

  • Mushrooms

  • Fortified cereals

  • Egg yolk

  • Butter

Maximise Your Absorption with these Tips

  1. Get NUDE: expose the skin that doesn't normally see the light of day! Bums, tummy, thighs. These have a larger surface area to soak up the suns rays.

  2. EAT FAT & CHOLESTEROL: Vitamin D is Fat soluble and cholesterol is an integral parts of the absorption process.

  3. EAT YOUR COFACTORS: Zinc, Magnesium, K2 and Boron. These are rich in eggs, liver, beef, nuts, seeds and avocados.

  4. STAY SWEATY: Don’t shower immediately after sun exposure; it takes time to absorb and synthesise your vitamin D. Leave at least 30 minutes.

Should I supplement with Vitamin D?

It depends!

Best Practice is to get your levels tested and then reviewed. I am able to review these in clinic and provide you with supplementation protocols to boost your levels and health outcomes. Book an appointment here

Do you think you're getting enough Vitamin D?

Leave me a comment!

Happy Day!

Jenna Poole

Functional Nutritionist


Aranow C. Vitamin D and the immune system. J Investig Med. 2011;59(6):881-886. doi:10.2310/JIM.0b013e31821b8755

Braun, L.; Cohen, M. Hops in Herbs & Natural Supplements: An Evidence Based Guide, 4th ed.; Elsevier: Chatswood, Australia, 2014.


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