Hello Good Morning, Evening, and Afternoon… How is life going for you? I hope you all have well mental, emotional, and physical health. Today is sunny and fresh. Today I would like to go in-depth about Vitamin D.
What is Vitamin D?
The scientific name is calciferol. Fat-soluble .. Which means that it stores in the fat of your body. (another reason it’s essential to have some body fat and eat good healthy fats). Being fat-soluble also means you must be careful (if taking supplements or fortifying foods how much you are ingesting) as there could be an opportunity to overdose .. We will get into that.
Quick note: Magnesium helps with the absorption of vitamin D
Why is Vitamin D important?
- Helps with thyroid health
- Important ins pregnancy health.
- Promotes gut health
- Helps with cognitive performance
- lowers the risk of diabetes
- can boost mood
- Lower blood pressure
- Lower the risk of heart diseases
Signs of Depleted Vitamin D
- Bone pain
- Muscle weakness
- Muscle aches
- Muscle cramps
- Frequent Illness (also infections)
- Lack of wound health
- Bone loss
- Hair loss
- Weight gain
- Lack of hunger
Those who may have issues absorbing Vitamin D?
- Crohn’s Disease
- Celiac Disease
- Women breastfeeding with poor nutritional health
- older adults
- People with higher Melanin could have issues absorbing enough vitamin d from the sun.
- Obesity as the vitamin D binds with the fat. Inhibiting the Vit.D going into the bloodstream.
- Stomach surgeries like (gastric bypass)
- People with osteoporosis
- People with
- granulomatous disease (causing the cells always inflammation)
- Those with Aids or Hiv – May have issues of the production of VitD and the body synthesizing the vitamin D
How much should we be taking
** Because it is fat soluble, you should make sure your levels before and during taking supplements of vitamin D
Another excellent table from the NIH:
Overdose signs? What to look out for?
- Frequent urination
- Kidney Injury
- Heart Rhythm problems
Medication that can interfere with the absorption or interactions of Vitamin D
- Aluminum (may increase levels of Aluminum)
- Phenytoin (increases the breakdown of Vitamin D and reduces calcium.)
- Lipitor (may affect the way the body processes this drug)
- Sorilux increases the risk of Hypercalcemia
- Cholestyramine (prevalite) reduces the absorption of vitamin D.
- Cytochrome (P-450 3A4, Cyp3a4) substrates Use Vitamine d cautiously if taking these.
- Digoxin could cause Hypercalcemia. Increase the risk of fatal heart problems
- Tiazac could cause Hypercalcemia which reduces the effect of the drug.
- Orlistat (Xenical, Alli) taking these can reduce your from absorbing VitD.
- Thiazide Diuretics increaed risk of Hypercalcemia
- Steroids reduce calcium absorption and processing of vit D.
- stimulant laxatives (long term) reduce vitD absorption
- Verapamil may cause Hypercalcemia and lessen the effect of the drug.
- mineral oil
- Antirejection medications
Where to find Vitamin D?
- Foods high in vitamin D:
- Oily fish (salmon, herring, mackerel
- Red meat
- egg yolks
- Cow’s milk (from grass feed, outside cows)
Fortified foods, milk, and cheese products. Unfortunately, Vegans will need to eat this food, but As I have said before, I do not suggest eating any fortified foods as they can contain other harmful things to your health. So take care and read the labels, and I highly recommend to vegan readers to sunbathe to get their Vitamin D and then consume Fortified food.
How long does to sunbathe?
Regular Sun Exposure
- 10-30 Min in the midday (12 o’clock) sunlight
- Those blessed with higher levels of Melanin should sunbathe 30 min-1 an hour.
- Children 10-15 min before applying sunscreen
- Older adults 10 min.
- Don’t wash off afterward. Wait about an hour. Vitamin d sits on the surface of your skin. So we want to make sure you get the ultimate absorption.
I hope you enjoyed today’s blog. If you have any questions, or suggestions please don’t hesitate to contact us.