With the arrival of the stock of Vitamin D at @jotunheimnutrition we have received quite many questions regarding the supplementation with other vitamins/minerals. I am writing this post to make things easier for you and aid you understand your intakes.
Just like any other vitamin and mineral, Vitamin D must firstly be converted so the body can absorb it. The level of which vitamins and minerals can be absorbed is called ‘’bioavailability’’. Vitamin D’s bioavailability depends on magnesium, boron, zinc, vitamin K1 and K2 and vitamin A – hence you will need proper levels of these firstly in your body so the body can process Vitamin D.
Vitamin and minerals work together, but too much of something can also put off your body and its absorption levels. Reason why we NEVER recommend supplementing without checking first your blood levels via a specific nutrition panel test.
If you follow a balanced diet, properly preparing your food, focusing on local, organic and seasonal nutrition, you will have higher changes of your body absorbing all the necessary for vitamin D to be activated accordingly. While you can supplement if needed, here I made a quick list for the TOP foods that will max vitamin D’s activation naturally and without much effort or consuming too much quantity of food:
- The top sources of magnesium is fish (salmon, halibut, Atlantic mackerel, Atlantic pollock).
- The top source of boron are raisins, almonds, hazelnuts, dried apricots, walnuts.
- The top sources of zinc is red meat and shellfish.
- The top sources of vitamin K1 are leafy greens (cooked) such as kale, collard greens and spinach.
- The top sources of vitamin K2 (aka the vitamin of beauty) are organ meats, high-fat dairy, egg yolks and fermented foods like Sauerkraut/Kimchi.
- The top source of vitamin A (available even when products are cooked) are livers (beef, lamb), cod liver oil and King Mackerel.