Vitamin D is crucial for the absorption of Calcium in the body. But are you getting it enough? In this article you will learn everything about vitamin D and its various food sources. You will also learn the facts & myths surrounded this vitamin.
Can you get enough vitamin D from foods?
The dietary recommendation for vitamin D is 400-800 international units (IU), a day. However, this number is used to only prevent diseases such as rickets which is caused by vitamin D deficiency. So exactly how much vitamin D do you need daily? well, If you want to maintain a healthy body, you need much more vitamin D then is recommended. Doctors recommend a minimum of 5000 IU’s of vitamin D.
Here is a list of foods which give you vitamin D:
– Oysters (3.5 oz) = 640 IU
– Salmon (4 oz) = 410 IU
– Sardines (3 oz) = 175 IU
– Tuna (4 oz) = 92 IU
– Egg (1 unit) = 42 IU
– Cod liver oil (1 tbs) = 1360 IU
– Beef liver (3.5 oz) = 30 IU
– Mushrooms (1.5 cup) = 20 IU
Most of the foods which were just listed only contain a small dosage of vitamin D. Therefore, it is extremely difficult to obtain your daily requirement of vitamin D just from foods. The only viable option here is cod liver oil. Also, make sure that you are consuming enough vitamin K2 with your vitamin D3 because for every 10,000 IUs of vitamin D3 that you consume you need 100 micrograms of vitamin K2.
Can you get vitamin D from the sun?
Yes. You can get up to 1,000 IU per 10 minutes spent being exposed to the sun. However, you can only get up to 1000 IU if the following conditions are met:
– That you are young, the younger you are the more able your skin is to absorb vitamin D.
– That you are thin, the fatter you are your skin will find it harder to absorb vitamin D
– That you are light-skinned, the darker-skinned you will absorb less vitamin D.
– That there are no vitamin D receptor mutations that make your skin not able to absorbs any vitamin D.
– You live in an area that has plenty of sunlight, the more exposed you are to sunlight the more vitamin D you will receive. Lots of skin exposure, you need to not be wearing a shirt, wear shorts, and wear clothing that will better expose you to the sun.
– You have a healthy liver. The fattier your liver, the less vitamin D it will absorb
– You shouldn’t be on medications. Medications do not allow the absorption of vitamin D into your body.
How to increase your absorption of vitamin D?
You can tell if you have vitamin D deficiency just by feeling your chest bone and seeing if you have any tenderness there, if you do then you have a vitamin D deficiency.
Here are a few examples of how to increase your absorption of vitamin D.
– Vitamin A, will increase the absorption of vitamin D.
– Zinc, will also increase your absorption of vitamin D.
– Magnesium is important because not only will it help with the absorption of vitamin D but it will also help regulate calcium.
– The consumption of cholesterol will help with the intake of vitamin D, this is due to vitamin D being made up of cholesterol.
– Lower stress will increase the absorption of vitamin D because stress blocks the absorption of vitamin D.
– Probiotic helps in the absorption of vitamin D since it recycles the bile from the gallbladder to absorb vitamin D.
– Taking Bile salts when you are eating fatty foods will help with the extraction of vitamin D.
– Intense exercise also helps increase the absorption of vitamin D.
– Boron will also help with the absorption of vitamin D.
-Vitamin D has to be activated by the kidney and the liver. So if your kidney is damaged then it won’t be using vitamin D properly.
Benefits of vitamin D
Vitamin D is known to cause the following benefits:
– Increase calcium absorption by 20%,
– decrease blood pressure
– make the immune system stronger
– prevent asthma
– reduce bone pain
– prevent depression
– increases the absorption of iron, magnesium, zinc, phosphate and it makes strong bones.
If you have back pain or bone pain, take 20,000 IU’s of vitamin D, this will relieve the pain.
When not to take vitamin D?
There is usually just one main side effect of over-consumption of vitamin D and that is hypercalcemia, which is when there is too much calcium in the blood. Which is, bad for the kidney and can cause a kidney stone. It causes excessive urination and muscle weakness.
You could get rid of a kidney stone by consuming 2-2.5 more liters of water per day. Sarcoidosis can be caused by hypercalcemia. Hyperparathyroidism causes a tumor that is caused by a major excess of calcium. Familial hypocalcemia is another condition where you would like to avoid vitamin D.
Lithium can create an excess of calcium in the blood. Diuretics, specifically hydrochlorothiazide, as you get rid of the fluid you can get rid of the calcium which can end up in your kidney. Some cancers may cause hypercalcemia.
If you have a hyperthyroid condition where your thyroid is working too much, this can dump too much calcium into your system. It may also cause, increased nervousness, itching, and insomnia.
9 Reasons why you are deficient in vitamin D
1. Bacteria and viruses interfere with your vitamin D receptors to decrease your vitamin D absorption, this is to break down the immune system. This takes place in diseases such as EBV, HIV, and TB. This is one of the primary methods used to survive by pathogens. This is called successive infection.
For example Lyme Borrelia Burgdorferi, syphilis, and leprosy can reduce vitamin D absorption by 50 times. Also ERV can reduce vitamin D absorption by 10 times.
2. Aging decreases the skin’s ability to convert vitamin D which means that you need 3 times more vitamin D as usual.
3. Difficulty to obtain a vitamin D rich diet, if you’re breastfeeding you need vitamin D, if you’re pregnant you need vitamin D.
4. 57% of the population is deficient in vitamin D, this varies on your location and what type of climate you’re in.
5. Mutations with VDR, this is usually due to your genetics and blocks the vitamin D receptors.
6. Fatty liver, if you have a fatty liver you will have a difficult time absorbing vitamin D.
7. You don’t go outside anymore; you need to go outside for extended periods of time to be exposed to the sun and get enough vitamin D from it.
8. Infection, if you have a chronic infection that causes symptoms such as fatigue, it can suck the vitamin D straight out of the tissue.
9. High levels of cortisol from stress will deplete vitamin D. This will bring your mood up as well. The inability to absorb vitamin D is called polymorphism.
Sleep and Vitamin D relation
Many people have little restorative sleep, and this causes people to wake up more tired than when they went to sleep. This is often caused by cortisol which is the stress hormone. Vitamin D can help turn off the muscles, it allows your body to get into a full delta wave sleep.
Can I overdo vitamin D?
Not from the sun. However, if you take in too much vitamin D supplement or somehow you manage to consume too much vitamin D in your diet then you can overdo vitamin D. Or if you don’t have enough vitamin K2 then that can lead to you overdoing vitamin D.
The side effects of this include the following: vomiting, weakness, kidney stones, excessive thirst, abdominal pain, depression, and heart arrhythmias.
Be careful about calcium carbonate, this is found in most multivitamin supplements and forms the majority of a supplement so if you’re taking large amounts of vitamin D3 with calcium carbonate it can affect your heart, big time.
How a vitamin D deficiency affects your teeth.
This mainly occurs in babies who have very little vitamin D in their system and can result in the formation of weak teeth. This is called rickets of the teeth because rickets affects the bone so it can affect the teeth as well. This can cause enamel hypoplasia which is the thinning or complete absence of the protective layer around the teeth called the enamel.
This increases the risk of the cavity, white spots, spits, and grooves, yellowing of the teeth, and sensitivity to cold and heat. Missing teeth is very common, and it can be caused by a vitamin D deficiency as-well. Delayed teeth can also cause decayed teeth, vitamin D does affect how quickly teeth grow and come in. This can have a huge effect on babies and children.
Due to the reasons listed above vitamin D is an extremely important vitamin for your body and affects vital structures within your body such as the immune system. However, the amount of vitamin D consumed should be regulated and vitamin D should be consumed with vitamin K2. Consult your doctor to recommend the right dosage of Vitamin D and expect to live a healthier and happier life.