
Vitamin D
Vitamin D is a fat-soluble vitamin and hormone-type compound that has multiple functions in the body. Low vitamin D levels have been identified as a risk factor and associated with chronic diseases that include:- Osteoporosis
- Fractures
- Autoimmune disorders
- Upper respiratory infections
- Rickets and asthma in children
Vitamin Supplementation Can Help
The vitamin has been proven to:- Promote skeletal muscle metabolism
- Improve bone health
- Maintain immune function
- Reduce risk factors for certain cancers

Supplements
Taking a daily vitamin D supplement, within recommended dosages has a low risk for any side effects. Consult a doctor first and ask for a test to determine vitamin D levels. This will verify if there is a deficiency and how much vitamin D is needed each day. Getting vitamin D into the system is most common with increased sunlight exposure. But this might not be an option for certain individuals, depending on the time of year and location. This is where supplements come in. There is not a one-size-fits-all dosage recommendation. Proper dosage depends on individual baseline vitamin D levels. In general, the recommended dietary allowance for vitamin D is 600 International Units or IU’s per day. But in certain situations, like getting older or for individuals that live where there is not a whole lot of sunlight, then a higher intake of 700 to 2,000 IU’s per day could be required to improve vitamin D insufficiency.
Side Effects
With supplements, there is the potential for side effects when taking vitamin D. Vitamin D can become toxic if taken in excess. This is why it is important to get checked/tested or consult with a physician prior to supplementation. Side effects can include:- Fatigue
- Nausea
- Vomiting
- Poor appetite
- Constipation
- Weakness
- Heart rhythm problems
Continued Research
Additional studies are being done concerning vitamin D. Evidence supports the direct benefits of vitamin D supplementation to maintain optimal levels and for overall health.Body Composition
Basic Keto Diet
Going keto means no carbohydrates, as it is a high fat, moderate protein, and very low carb diet. Diets that follow or are based on the ketogenic diet include:- South Beach diet
- Atkins diet
- Modified Paleo diet
- Other low-carb diets
- Meats like pork, chicken, and beef
- Vegans will switch to vegetable protein sources
- Nuts
- Seeds
- Eggs
- High-fat dairy products like cream, whole butter, and hard cheeses
- Leafy greens
- Fish and seafood
- Olive oil
- Coconut oil
- Pure butter
- Vegetable oils rich in omega 3
Foods to Avoid:
- Any foods that are made of starch even whole grain, and organic bread/s
- Fruits that are high in sugar
- Any food that is labeled low-fat
- Vegetable oils that are rich in omega-6 and low in omega-3