Vitamin D: All you need to know!

๐‹๐ž๐ญ๐ฌ ๐ญ๐š๐ฅ๐ค ๐ƒ!




Note the following in formation is used for educational purposed only and not to treat individual. It is extremely important to note that if you have liver and kidney diseases, any vascular disease or are on blood thinning medication or have a genetic mutation affecting your blood, you need to speak to a healthcare professional on adjusting your vitamin D3, and vitamin K doses.


Vitamin D is a pro-hormone not a vitamin. Many people don't know why we take it or what form we should take it in and how we process it. Many people all over the world are deficient in Vitamin D (42% Percent of Americans Are Vitamin D Deficient). I'm here to share the knowledge!

There is no better time than now to get on the Vitamin D band wagon, whether that is through being out in the sun, consuming foods or supplementing. Vitamin D is crucial for our overall health, most importantly mood and immune function.

Some things to note!

  • Do not wear sunscreen while you are out in the sun with the purpose of absorbing vitamin D, after this point you can wear sunscreen. ๐“๐ก๐ž ๐š๐ฉ๐ฉ ๐ƒ๐ฆ๐ข๐ง๐๐ž๐ซ can help you set a reminder for the time you have spent outside so you don't burn and calculates your location and your unique body type so you can monitor your vitamin D levels.

  • We only synthesize vitamin D from UVB rays from the sun at angles greater than 35 degrees (Zenith angle). UVA is continuously emitted and can damage the skin. However during the middle of the day, when the sun is directly overhead, is the best time to get your vitamin D exposure as this is the highest UVB for the UVA sacrifice and can optimize your time in the sun.

  • Of course, your location on the globe is also a factor on what time of day and year you can maximize these benefits. (Dminder app helps you with this)

  • Skin pigmentation is also a factor. Lighter skinned individuals generate 6x more vitamin D than dark skinned individuals. As melanin is protective.

  • As you gain weight vitamin D is stored in fat stores and is less available.

  • As you age, it takes longer to generate vitamin D.

  • Vitamin D3 liberates calcium into blood vessels. Some research has shown that a lack of Vitamin K, another fat soluble hormone, can cause calcium deposits in the arteries rather than helping calcium to go where it is needed such as in bone.

  • 180 to 200 micrograms of vitamin K2 is the upper range in activating your body's K2-dependent proteins to shuttle the calcium where it needs to be. Note that vitamin K is a blood clotter!

PRIMARY FACTORS THAT CAN PREDICT YOUR VITAMIN D STATUS


DISCALIMER:

I refuse to recognize any RDA or otherwise in regards to vitamin D3 intake for any age group. Many research articles I have read state that the recommended ranges are not only underrated but that we need sufficiently more vitamin D3 in our lives to prevent all kinds of illnesses and to maintain and promote our health. So what do I recommend for intake? You want to buy Vitamin D3 supplements and start consuming at minimum 2000 IUs of vitamin D3 a day. Keep in mind diet and sun exposure. Even if your levels on one day hit around 6000 IUs on random days, this is fine.


PARTIAL LIST OF FOODS THAT NATURALLY CONTAIN VITAMIN D

FOOD SOURCES OF VITAMIN D

  • Fish including fish oils

  • Egg tolk

  • High fat milk and fortified milks

  • Butter

  • Liver

  • Mushrooms


RESOURCES:

  1. Dminder app

  2. Vitamin D: A Rapid Review

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