Vitamin D

D vitamin – (which is not a vitamin at all, but a fat-soluble hormone).

Only the lazy did not write about him, but I still often get asked questions about him.

Is it true that vitamin D should be taken by everyone and constantly?

⁃ Why take it?

⁃What about sunny Georgia?!

Let’s try to figure it out.

D vitamin is a “powerful player” in our body, it affects not only the phosphorus-calcium metabolism (bone condition), but also participates in the transcription of 200 genes. Affects immunity, oncogenesis, cardiovascular system, autoimmune diseases, cognitive health, mood, energy and improves insulin sensitivity (glucose and fat metabolism). Corrects thyroid hormones. It has an anti-inflammatory effect and helps to correct weight.

Therefore, maintaining its optimal level in the body is very important. Especially now in the season of viruses and “colds”🦠.

Vitamin D is included in the protocols for the prevention and treatment of Covid-19. Because according to recent studies, people with low levels of vitamin D, Covid is more severe. It helps prevent and suppress cytokine storm.

Part of vitamin D is indeed synthesized in the skin, but for this you need to meet a number of conditions: morning or evening sun rays on 70% of the “bare” heat surface, (i.e. you must be in a “swimsuit” or “swimming trunks” do not use sunscreen cream). The darker or tanned the skin, the less vitamin D is produced in the sun. Even in the hottest and sunniest countries, such as Saudi Arabia and the United Arab Emirates, residents are deficient in vitamin D.

The easiest way to check if you have a deficiency is to get tested for D(25oh)-vit.

The optimal (non-laboratory) level of vitamin D is 50 ng/ml in children and 70-80 ng/ml in adults.

How much to get?

Everything is individual, there are many nuances. We look at the results of the analyzes, build on them. The replenishing dose is not less than -5000 units, the maintenance dose is -2000 units.

Good absorption of vitamin D depends on the presence of many factors, the proper functioning of the liver, gallbladder and the presence of cofactors: Magnesium, A-vitamin, K-vitamin, Boron, Silicon, etc.

Age patients and those who take vitamin D on an ongoing basis, be sure to take it with vitamin K2 in the form (mk7).

More about vitamin D.

There were unexpectedly many questions:

How is it that almost everyone is vitamin D deficient? Has life changed in some way?

– If you still take vitamin D, then for how long and which one is better to choose?

What time of day is best to take it?

– Can you give specific examples of good vitamin D?

⠀

I already wrote that part of vitamin D is synthesized in the skin and accumulates in the body under certain conditions.

Causes of insufficient synthesis of vitamin D in the skin:

Iron deficiency (obvious or latent anemia).

Mitochondrial dysfunction (the powerhouse of our cells).

Genetic polymorphisms, mutations (gene breakage).

The level of atmospheric pollution is industrial emissions (dust and smog, suspended pollutants, simply block the spectrum of rays that affect the synthesis of vitamin D).

The other part of vitamin D should be absorbed with food, provided that the gastrointestinal tract, liver and kidneys are fully functional, the presence of bile acids and lipases (an enzyme that breaks down fat-soluble vitamins) and the ability to absorb fats in general.

Do you think there is enough vitamin D in modern foods?!

The largest amount of vitamin D is found in wild fish, cod and halibut liver, herring, mackerel, tuna (provided that this fish is not artificially grown on farms and is not stuffed with antibiotics, growth stimulants, dyes).

It is also rich in vitamin D liver and meat of free-range, grass-fed animals.

Raw egg yolk – homemade (not farmed) chicken.

As you can see, it is not so easy for a modern city dweller to get and accumulate D-vitamin with the sun and food.

What is the best form of vitamin D to take?

It is a fat soluble vitamin and is better absorbed

☑️ In MCT oil (medium chain triglycerides)

☑️In coconut oil

☑️In olive, safral, sunflower oil.

The source of vitamin D should be lanolin.

How long to take?

We pass the analysis, drink a replenishing dose for 3 months. Again, the analysis, if the level has risen to an adequate level, we switch to a maintenance dose. It is advisable to do this under the guidance of a specialist.

When to drink?

Vitamin D is best taken in the morning after meals.

Do you know your vitamin D level?