Welcome to Unstoppables, your weekly newsletter where you receive actionable tips, tools and information to help you become your own health boss.

Learn how to optimise your circadian health, connect more with nature, ancestral wisdom and how to decentralise your health, wealth and life.

1 THING I’M DOING

Rethinking Supplements — Should You Be Taking Vitamin D?

Throughout my adult life, there have been two significant times where supplements have played a major role in my health journey. First, during my pregnancy with twins in 2010 and second, whilst navigating post COVID virus infection (when three months later strange things were going on in my body), in 2022. At those times, my supplement routine was no joke! I took between 12 and 20 supplements daily, including Vitamin B, C, D, K, a Multi Vitamin, Magnesium, Zinc, Fish Oils, Iron, NAC, Quercetin, Glutathione, Resveratrol, and more — all under expert guidance of course.

Outside of those times, supplements have also been my go-to for supporting my body when it needs extra TLC or when I’ve wanted to arm myself with an extra layer of protection and defence against the many bugs circulating in our community.

But what if supplements aren’t always the best answer? And what if they were causing unsuspecting harm?

The Insatiable Appetite for Dietary Supplements.

Dietary supplements are big business! In 2023, the global dietary supplements market was valued at a whopping USD $177.5 billion and is projected to grow at a healthy 9.1% rate annually through to 2030.

This growth is driven by three key factors; rising prevalence of chronic disorders, an aging population and changes in dietary habits. However, it’s not just the old and sick people taking supplements.

Would you believe that the American Academy of Pediatrics (AAP) recommends that all infants over two months (and particularly breastfed babies) and children receive vitamin D supplementation to support bone health and prevent rickets, with the recommended dose being 400 IU/day? This I find completely mind blowing! Especially when you consider that Vitamin D is actually a hormone.

Stop Before You Pop – Anymore Supplements

In the world of health and wellness, including “natural health”, supplements are marketed as the ultimate solution. I’ve been there, popping my fair share of pills. But now, I’ve started rethinking this approach. Before taking another supplement, I’ll ask myself:

• What exactly is this supplement? (Is it a vitamin, mineral, or hormone?)
• How critical is the need?
• Are there alternative ways to get this nutrient naturally?
• What’s the minimum effective dose and timeframe to take it?
• How can I reduce my reliance on it over time?

In particular, I’ll be especially cautious about taking Vitamin D. As a hormone, we don’t fully understand how taking Vitamin D exogenously may interfere (or not) with our body’s natural ability to produce it.

This would be the same for melatonin, also a hormone (which I’ve never taken) and would also personally avoid unless something very dramatic changed.

Reducing My Reliance on Supplements

Everyone’s health journey is unique, but today, I want to explore the often misunderstood role of Vitamin D and why I’ve chosen to reduce my reliance on supplements, focusing instead on natural ways to support my body. I believe it’s time we look at supplements in the same way we do medicines – something to be taken short term to resolve a specific problem, and then cycled off.

✔️ Action Item – Are you currently taking supplements? Or have been over the long term? Take 15 minutes to review your supplement routine. Ask yourself: Am I relying too heavily on supplements? Could I replace them with dietary or lifestyle changes? It doesn’t mean you have to change or overhaul anything – especially if your health routine is working for you, but at least you have given it some thought.

2 THINGS I’VE LEARNT

Natural Vitamin D vs Supplemental Vitamin D

Did you know that Vitamin D supplements do not work in the same way as naturally produced Vitamin D from sunlight?

Confirming once again that Mother Nature knows best, unlike sunlight-derived Vitamin D, supplements can bypass your body’s natural regulatory mechanisms, increasing your Vitamin D levels without actually producing the sought out health benefits.

There are many studies that have confirmed these findings but let’s consider two.

This study found “oral vitamin D supplementation has not been convincingly shown to prevent” the long list of health benefits healthy sun exposure offers, including various cancers, Alzheimer’s diabetes, asthma, high blood pressure, multiple sclerosis and more.

Whilst this study showed “supplementation with Vitamin D did not result in a lower incidence of invasive cancer or cardiovascular events than placebo”.

The Best Sources of Vitamin D

Whilst taking Vitamin D supplements is very common, it’s time to question the real value. What’s the point of spending time and money on supplements if we’re potentially not gaining any benefits.

So, what’s the answer?

Your best sources of Vitamin D are free and delicious!

Sunlight is nature’s perfect source of Vitamin D. Getting healthy sun exposure between 11:00 am and 3:00 pm offers you the most UVB rays, essential for Vitamin D synthesis. Start with 2 – 3 minutes of unprotected exposure, and gradually increase over time, always avoiding any burning.

Next, munch your way to great health by incorporating nutrient dense Vitamin D rich foods into your meals. Fatty fish like salmon, sardines and mackerel, egg yolks (opt for organic and pasture-raised), UV-exposed mushrooms such as shiitake, maitake and portobello, liver and oysters, are all nutrient powerhouses.

✔️ Action Item – Do you know what your Vitamin D levels are. Forget what centralised health thinks is acceptable and healthy. You want to aim for at least > 125 nmol/L or 50 ng/mL based on three experts I wholeheartedly trust – one naturopath, one neurosurgeon and a decentralised medical doctor. 

7 Problems with Improper Vitamin D Supplementation

The risk of making too much Vitamin D naturally from healthy sun exposure, I dare say, would be near impossible to do. We were created to live in perfect harmony with nature.

On the other hand, excessive Vitamin D supplementation is very possible and can cause more harm than good. If you’re taking Vitamin D supplements, here are a few things you may need to keep an eye on:

1. Hypercalcemia: excess calcium in the blood. Simply put Vitamin D helps your body absorb calcium, however too much Vitamin D can lead to dangerously high calcium levels. Symptoms like nausea, vomiting, weakness and fatigue, confusion and disorientation are ones to watch out for.

2. Kidney damage: excess calcium in the body can deposit into the kidneys, causing kidney stones and impairing kidney function. Symptoms include pain in your sides or back, reduced urine output and swelling in your legs and feet.

3. Tissue calcification: high calcium levels can lead to calcium deposits in soft tissues like your heart, lungs and blood vessels increasing cardiovascular risks.

4. Functional deficiencies: Vitamin D is a fat-soluble vitamin along with Vitamins A, E and K. All fat-soluble vitamins compete for similar receptor sites around your cell membranes. If you’re overdoing the Vitamin D supplementation, this can inhibit other fat-soluble vitamins getting into cells, leading to a deficiency in these Vitamins and others – including magnesium, which is a key player in over 300 bodily functions​.

5. Digestive issues: which can present as loss of appetite, nausea, constipation, or abdominal pain.

6. Bone health issues: while Vitamin D is crucial for bone health, too much can interfere with a balance of other nutrients like Vitamin K2, leading to weaker bones over time.

7. Neurological problems: symptoms such as depression and mood swings, confusion or impaired cognitive function can all be too much Vitamin D related too.

Interfering With Natural Mechanisms

Whilst these issues are of some concern, it’s the interference with my body’s natural mechanisms that concerns me the most.

As a decentralised health warrior, I want to reduce my reliance on external inputs wherever I can so building my own resilience and self-sustainability is definitely on the map for 2025.

✔️ Action Item – I would highly recommend you get your bloodwork done at least once a year to check your Vitamin D levels, amongst others, no matter how much your GP may try and talk you out of it. If we are to take ownership of our health, we need to know what our key biomarkers are, and where we would like them to be. You’ve got this!

3 THINGS TO EXPLORE 

How Much Vitamin D Are You Making: Apps to Track Your Vitamin D

Would you love to know how much Vitamin D you’re making when you’re out in the sun? Or have a daily Vitamin D goal you’d like to track? Well, now you can do both.

There are two fantastic apps that I love called DMinder and MyCircadian. With these apps you can track your Vitamin D production and stay more connected with your natural rhythms. You’ll be astounded at how clever your body is!

This week, on a beautiful sunny 23° Celsius day in Melbourne, I made 6,594 IU in just 31 minutes! All whilst listening to a 31 Wisdom Day Challenge. It was the most relaxing and enjoyable sun break and much more palatable than swallowing a handful of Vitamin D tablets.

As for MyCircadian, this is a much newer app which I’m just trying out.

These apps also come with handy features like reminders for the best times to catch UVB rays, alerts to avoid sunburn, progress trackers, goal setters and more. It’s like having a personal Vitamin D coach in your pocket.

✔️Action Item – Give the DMinder or MyCircadian a go. You can access all the main DMinder features for free (although there are pesky adds) whilst MyCircadian offers a free trial. Happy Vitamin D making!!

The Dangers of Vitamin D Deficiency & Alternatives to Vitamin D Supplements

There is no denying that Vitamin D deficiency is a big problem. It is said to affect around 33% of all Americans and up to 50% of people in parts of Australia during Winter – think higher latitude states such as Victoria, South Australia, New South Wales and Tasmania.

Vitamin D is essential for much more than just strong bones with Vitamin D deficiency manifesting in surprising ways, such as:

• Chronic fatigue and exhaustion: Linked to reduced mitochondrial efficiency.
• Hair loss: Vitamin D regulates hair follicle growth and maintenance.
• Brain fog and depression: Low levels are tied to cognitive decline and mood disturbances​.

These symptoms are your body’s way of signaling that it needs more love and support. Pay attention and respond by optimising your natural Vitamin D levels.

Alternatives to Vitamin D Supplements

In addition to enjoying some good old-fashioned sunshine and a healthy Vitamin D rich diet, here are two more alternatives to Vitamin D supplements for you to explore:

1. Red light therapy or UVB lamps can mimic sunlight during winter months. The clever people at Chroma make a Vitamin D light which is a great option for Winter time and especially for those people that are vulnerable to suffering from SAD (seasonal affective disorder).

1. Pair Vitamin D production with magnesium and Vitamin K2-rich foods like leafy greens and fermented products to enhance absorption​.

It is an easy solution to simply head down to the Chemist and pick a bottle of Vitamin D from the dozens on offer on the shelf. Easy and convenient doesn’t mean better. In fact, when our body has to work to create something, physically and energetically, there’s a myriad of positive benefits to be had, cascading throughout your body.

The Power Of The Sun

“The power of the sun is not just to illuminate the earth, but to nurture life within us.” – Nikola Tesla

The sun isn’t just a light source; it’s a life force that nurtures us in profound ways. When you soak up those rays, you’re connecting with something much bigger than yourself—a natural rhythm that has sustained life for millennia.

So next time you step outside, take a moment to feel the warmth on your skin, the light in your eyes, and the energy filling your body. This connection is powerful, healing, and something no supplement in a bottle can replicate.