Hello {{ First Name | Viewer }},
They say too much of a good thing isn't always good for us â but natural vitamin D may be the exception. D does so much for us behind the scenes, from strengthening immunity and bones to improving mood, brain cells, and muscle performance â the fourth letter of vitamins is undeniable.
In edition #123, we incorporate more Vitamin D in our daily routine.
ð CHECK IT OUT
ðŊ 7-Day Challenge: Track your intake for one week (food or supplement)
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ðŠ Exclusive Offer: Get Winter Ready âïļâwork with Coach DC
VIEWER COMMENT ð
In response to last weekâs poll:Â What usually breaks your health routine first?
Iâve experienced the same pattern when I try to fit everything in. In response, I've learned to prioritize my goals. Less is usually more.
THIS WEEKâS ð§
Whatâs your biggest challenge with Vitamin D?
ðïļ OVEâS GUIDE TO
VITAMIN D
The Sunshine Hormone: How Much Vitamin D Is Enough?
Vitamin D is a vital nutrient that turns into a hormone, powers your immune system, boosts brain clarity, and is less available when winter arrives.
ð What Is Vitamin D, Really?
Vitamin D isnât just a vitamin â it acts more like a hormone your body manufactures when your skin is exposed to UVB rays from the sun.
ðĄ Best time for natural D = 10 a.m. to 2 p.m
But hereâs the catch: In winter (especially if you live above the 37th parallel â like Toronto, Montreal, or most of Europe), you get almost none. Thatâs why supplementation matters.
ð§ What Vitamin D Actually Does
Boosts Immune Function: Activates germ-fighting proteins called cathelicidins.
Regulates Mood: Helps produce serotonin, stabilizing mood and reducing depression risk.
Strengthens Bones: Works with calcium and magnesium to prevent osteoporosis.
Supports Muscle Function: Reduces falls and supports performance and recovery.
Protects the Brain: Linked to reduced risk of dementia and cognitive decline.
âïļ Why Winter Makes It Worse
Less sunlight
More time indoors
Heavier clothing
Lower sun angle (UVB doesnât penetrate atmosphere)
If you have darker skin, you need even more sun to synthesize vitamin D â which makes winter an even bigger challenge.
ð§Ū How Much Do You Need?
Group | Recommended Daily Intake |
|---|---|
Infants (0â12 mo) | 400 IU (10 mcg) |
Children & Teens | 600 IU (15 mcg) |
Adults (19â70 yrs) | 600â800 IU (15â20 mcg) |
Adults 70+ | 800â1,000 IU (20â25 mcg) |
Northern climate / darker skin | Often 1,000â2,000 IU/day recommended |
Athletes or deficient individuals | May need up to 4,000 IU/day (under supervision) |
â Try This This Week
Check your vitamin D label. If itâs under 1,000 IU, consider bumping it during winter. If you havenât had a blood test recently, add it to your next checkup.
𧊠Optimal blood levels:
50 to 80 ng/mL (125 to 200 nmol/L)
Get your 25(OH)D tested to know for sure
â ïļ Too Much of a Good Thing?
Yes â itâs possible to overdo vitamin D, especially through supplements. While toxicity is rare, it can happen with megadosing over time.
ðŦ Symptoms of Excess Vitamin D
Nausea, vomiting
Loss of appetite or weight loss
Kidney stones
High blood calcium (hypercalcemia)
Confusion or irregular heartbeat
â ïļ Toxic range:
Blood levels above 150 ng/mL (375 nmol/L)
Usually happens with daily doses exceeding 10,000 IU for months without medical monitoring.
ðģ Best Food Sources of Vitamin D
Salmon (especially wild-caught)
Sardines & mackerel
Egg yolks
Fortified milk & cereals
UV-exposed mushrooms
Cod liver oil (with bonus omega-3s)
ðĄ Tip: Eat with healthy fats (like olive oil or avocado) to boost absorption
â Try This This Week
ðĨAdd one vitamin D-rich food to your next meal. Salmon and eggs are a great place to start
ð Why Supplementing is Smart
Choose Vitamin D3 (cholecalciferol)
Take it with a meal that contains fat
Pair with K2 and magnesium for bone health
Cycle off briefly every few months if on high-dose protocol
ð§ MINDFUL GAMES
MATCH THE VITAMINS
ðŊ Can you match each vitamin (A, B, C, D, E, K) with its correct function or benefit?
ð Try it now:
ð VITAMINS
A. Vitamin A
B. Vitamin B Complex
C. Vitamin C
D. Vitamin D
E. Vitamin E
K. Vitamin K
â FUNCTIONS / BENEFITS
ð§ Brain function, energy metabolism, red blood cell formation
ðĶī Helps absorb calcium, protects against bone loss and immune decline
ðĐļ Essential for blood clotting and bone strength
ðïļ Supports vision, skin health, and immune system
𧎠Antioxidant that protects cells from damage
ðĪ§ Boosts immune defense, helps produce collagen, supports healing
âïļ Your Turn: Match the letters (AâK) to the numbers (1â6).
Example: A â 1, B â 2, C â 4âĶ
Drop your answers in the comments
ð§ Did You Match Them Right?
Here come the answers...
âŽïļ
âŽïļ
âŽïļ
âŽïļ
âŽïļ
âŽïļ
ðĢ ANSWER KEY ðĢ
A â 4 ðïļ Vision, skin health, immune support
B â 1 ð§ Energy metabolism, brain function, red blood cells
C â 6 ðĪ§ Immune defense, collagen, healing
D â 2 ðĶī Calcium absorption, bone & immune health
E â 5 𧎠Antioxidant, cell protection
K â 3 ðĐļ Blood clotting, bone strength
Youâre why I spend hours researching and crafting these editions so you can read more OVEâs Guide and get more D.
Until Next Edition,
Coach DC
OVEâS GUIDE ðïļ
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The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your circumstances. Overman Perspective Inc. does not provide medical or licensed advice. Please get in touch with your healthcare professional for medical advice specific to your health needs.