The Importance of Vitamin D

September 16, 2022 3 min read

The Importance of Vitamin D

We’ve all heard a lot about Vitamin D over the last few years and how important it can be in maintaining good health.

Vitamin D has become the most common vitamin deficiency in the world as increasing numbers of people, especially children, spend more time indoors, and with limited or no sun exposure when outdoors. 

How Vitamin D works with your body

Vitamin A,D, E and K are a fat-soluble vitamins. These vitamins are absorbed along with fats in the diet and are stored in the body's fatty tissue and in the liver.

Vitamin D is a bit different from all other vitamins because the body makes it internally from cholesterol – but only if the skin is exposed to the sun’s UV rays first.

Once the exposure has occurred, the conversion process takes place in the skin first, before being transported via the blood to the liver and kidneys to make it into an active and useable substance in the body.

Then it will be used for the production of pancreatic enzymes and to control calcium and phosphorus levels in the blood and bones, with storage taking place in the liver and fatty tissue.

Vitamin D contributes to strong bones and teeth via the circulation of calcium. It’s also essential for muscles, cartilage, cardiovascular health, the production of our sex hormones, brain function, and cell replication in the immune system!

Getting Your Daily Vitamin D.

Of course, we know that the best Vitamin D comes from the sun, however for various reasons we may need to take shelter from the suns harsh rays. It is best to get your sunshine earlier in the morning or late in the afternoon and keep out of that middle of the day burn.

While you can get adequate vitamin D from plenty of exposure to sunlight, foods such as eggs, mushrooms, and oily fish such as salmon, you may need to take a Vitamin D supplement.

Taking supplement D3 or D2 is usually recommended. D3 is derived from animal products and will be absorbed more than the plant based alternative D2, which has minimal capacity for absorption.

If you are taking a Vitamin D supplement, it’s also important to take Vitamin K as well as a good quality probiotic.

Studies have reported that probiotics show enhanced vitamin D absorption, increased VDR expression (allowing the body to respond to vitamin D) and have multiple related health benefits. Probiotics have also recently been shown to be effective for reducing vitamin D deficiency.

Vitamin D and Probiotic Rich Recipe

Let’s enjoy a simple meal rich in vitamin D. Mushroom and tomato omelette with kale chips and sesame seed salad and Immunity Fuel probiotic dressing.

Vitamin D works synergistically well with vitamin K, and Magnesium & Probiotics can help to absorb vitamin D better. 

  • Vitamin D is found in the oily fish, cod liver oil, egg yolk and organic butter and also sun grown mushrooms… 
  • Vitamin K is found in the kale, leafy green, olive oil, cucumber… 
  • Magnesium is found in the sesame seed, whole grains and nuts. 
  • Probiotics come from the Immunity Fuel dressing

Veggie Omelette with Probiotic Dressing


  • 2 beaten eggs
  • 2 sliced mushrooms
  • 4 cherry tomatoes cut in half
  • 1 bunch of kale
  • 2 tbsp Sesame seed
  • Salt, Pepper
  • Olive oil 


  • 1/2 cup of plain yoghurt or coconut yoghurt
  • 1/4 of diced cucumber
  • 1 tsp of Immunity Fuel powder
  • Chopped coriander.
  • Salt and chilli flakes 
  • 1 tsp of lemon juice


Put the kale and the sesame seeds on an oven tray. Add some salt, pepper, olive oil and bake 10min at 150C.

In a nonstick pan over medium-low heat, heat the olive oil and cook for 1min the sliced tomatoes and mushroom. Keep them on the side.

In another pan, heat the olive oil. Add the beaten eggs and cook without stirring until the edges begin to set. Then place the sliced mushrooms and tomatoes and cook for a minute or more. Add salt and pepper.

For the dressing, mix all the dressing’s ingredients together. A teaspoon of lemon juice can be added.

Serve with sourdough bread and butter or a drizzle of olive oil. Enjoy!

Nancy Poole, Nutritionist