#13 of 12: Know This Number: Low Vitamin D, Causes Fatigue & Inflammation | Dr. Colbert M.D. Ep. 12

Episode #13 of 12: Know This Number — Low Vitamin D Causes Fatigue & Inflammation (Ep. 12)

In this finale, Dr. Don Colbert joins Mary and Kyle to spotlight the most impactful, low-cost lever for immune strength and vitality: Vitamin D. From preventing winter slumps to dialing down inflammation, optimizing your 25-OH Vitamin D is one of the smartest moves you can make for year-round health.

🔑 What You’ll Learn

• Why Vitamin D is a master regulator of the immune system and inflammation.
• How optimized levels help reduce fatigue, protect brain function, and support bones, teeth, and muscle.
• Real-world dosing nuances: age, latitude/season, body fat, and skin tone.
• Food sources vs sunlight vs supplementation (and why D3 outperforms D2).
• Safety guardrails: when “too much” becomes a problem and how to monitor.

🧪 The Number to Know (Labs & Targets)

🧠 Brain, Bones, & Immunity

• Brain health: receptors in the hippocampus and prefrontal cortex; supports neurogenesis, synapse formation, and lowers oxidative stress.
• Bones/teeth/muscle: improves calcium & phosphorus absorption; prevents osteomalacia; supports growth in children and maintenance in older adults.
• Immune defense: helps reduce severity of viral illnesses; particularly important for elderly and those with low baseline levels.

💊 D3 vs D2 & Dosing

• Choose D3: more effective than D2 for raising 25-OH D.
• Typical intakes: many do well at 2,000 IU/day; some require 5,000 IU/day; individuals with obesity may need 10,000 IU/day (monitor with labs).
• Sunlight: synthesis declines with age (~50% lower by ~70 years), higher latitudes, winter, darker skin tones, and covered clothing.
• Food: wild salmon (~1,400 IU in 4 oz) ≫ farmed (~15% of that); many foods are only lightly fortified.

⚠️ Safety Notes

• Re-check after dose changes; watch calcium. Vitamin D > 100 ng/mL is generally excessive; >150 = hypervitaminosis D risk.
• If calcium runs high (>10.5–11 mg/dL), consider parathyroid evaluation (PTH) with your clinician.

✅ Quick Action Plan

1. Order a 25-OH Vitamin D test.
2. Supplement with D3 (consider D3 + K2), adjust dose to hit 50–80 ng/mL.
3. Prioritize outdoor time when possible; maintain protein/mineral intake (calcium, magnesium, phosphorus).
4. Re-test in 8–12 weeks and adjust.

✝ Faith & Health

Steward the body God gave you. Small daily habits—testing, supplementing wisely, getting sunlight—compound into resilience for decades.