I'm one day shy of completing the Whole30 and plan on sticking with Paleo after. I have studied whole foods nutrition and used to be very involved with WAPF, so none of this is foreign to me. Fitness has been foreign to me for years but I've been working out 5+ days per week for about 9 months now.
I have taken CLO in the past -- most recently Green Pastures but that was years ago. The only supplement I currently take is Mag. I'd like to start taking D for numerous reasons -- I suffer from allergies, chronic pelvic inflammation, PMS/mood swings, eczema and other skin crappiness.
What I'm wondering is: what D supplementation would be best for me now. I can't properly digest gel caps so that's not an option. What's so fab about D3? Should I take that singularly and if so, what brand is most reputable (again, not gel)? What's the deal with Krill Oil? Is the ratio that's in high-powered CLO optimal? We're not far from entering the summer season here in the NE of the US and I tend to feel WAY better with lots and lots of sun -- but I'm extremely fair-skinned so, there's that.
Best to get tested & then sun or supplement to 50-60 ng/ml.
The ratio of A to D in the fermented CLO is something along the lines of 10:1. Evolutionarily, we would have gotten more D (from the sun) than A (from liver), so that's why I recommend a separate D supplement when needed and getting A & K from food (not CLO.)
Not sure if you have heard of Pure Pharma or Poliquin brands? Both are very reputable and you should be looking to take about 5000iu a day. Take half in the morning, and half just before bed. Should be great!
Get the gel caps - Healthy Origins from iHerb probably one of the best. Don't pussy around with anything less than 5000 iu - I take 10000 daily, and then take a break for 3 or 4 months through the Summer. Can't handle the caps? No problem - just prick and squeeze out the oil, which is olive oil in the case of Healthy Origins. I have read you can rub into the skin quite effectively....
Check out Grassrootshealth - sign up and get your D levels checked every 6 months for a reasonable cost.
Oh - I take my D3 evenings, and seems to work well for sleep too.
(Absorption from skin takes up to 48 hrs after Sun exposure - so only use shower gel where you have to)