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The-Sunshine-Vitamin

08
March

Written by
Travis Richardson

Let the sun shine!!!

Winter is dragging on….

Are you feeling it?

I totally am!

You know what I miss most, more than it being warm?  I miss the sun on my face.  I miss those dang rays of golden sunlight…

And for good reason…

Vitamin D, manufactured by the body naturally, when exposed to sunlight, is one of the most, if not THEE most important vitamin in the world….

Check this out…

“Because vitamin D is so cheap and so clearly reduces all-cause mortality, I can say this with great certainty: Vitamin D represents the single most cost-effective medical intervention in the United States.” ~ Dr. Greg Plotnikoff, Medical Director, Penny George Institute for Health and Healing, Abbott Northwestern Hospital in Minneapolis.

Tons of research is showing that somewhere between 60%-70% of the population is deficient, and nowhere near normal or optimal ranges.  The darker your skin, the more chance you are deficient…. The vast majority of us then, need to be taking supplements in order to stay health, especially in the winter.

Vitamin D2 is made by plants. Vitamin D3 is made when the skin is exposed to the sun. Foods can be altered to have vitamin D2 or D3 in them. As always the natural source is the best. If that is not possible, like you live in a cloudy area, you can also get them in supplements.
One of Vitamin D’s job is to maintain normal blood levels of phosphorous and calcium. It helps calcium to be absorbed which forms and keeps your bones strong.

There has been recent research that shows that vitamin D can help protect against high blood pressure, cardiovascular disease, skin, kidney and blood diseases, diabetes and endocrine disorders, mental disorders, cancer and some autoimmune diseases.

Vitamin D is more like a hormone, and it regulates 2000 of 30,000 genes in the body.  These genes, and their expression, are critical to our health.

In the summer, try to make a special effort to go sit outside in the sun and read for 30 minutes a day. Otherwise, if you aren’t getting sun, you definitely need to be taking a supplement most likely!

The only sure way to know is to get a blood test.  According to Dr. Mercola, you need the 25(OH)D, aka 25-hydroxyvitamin D.  Here are the testalpha hydroxy

According to Dr. Mercola, adults can easily need up to 8,000 IU (International Units) a day, and children somewhere around 35 IUs per pound of body weight.  I personally am taking 5,000 IU per day.  Also, according to Mercola, you should make sure you are taking vitamin D3 (cholecalciferol) as opposed to vitmain D2 (ergocalciferol), which has been shown to be toxic at the higher dose ranges.

If you are taking Vitamin D3, it is important to know that there are other vitamins you need to be able to absorb and metabolize Vitamin D3; those include magnesium, vitamin A, vitamin K, boron and zinc.

Here is a collection of dosing information, which has been studied, from Mayo Clinic below:

Vitamin D is included in most multivitamins, usually in strengths from 50 IU to 1,000 IU (international units), as soft gels, capsules, tablets, and liquids. Since 2000, discrepancies have arisen regarding the benefits of vitamin D and how much is sufficient. Safety research supports an upper limit of a dose of vitamin D to be more than or equal to 250 micrograms daily (10,000 IU of vitamin D3).
Not all doses have been found to be effective for conditions that have been studied.
For deficiency, at least 1,000 IU (25 micrograms) of vitamin D has been taken by mouth daily (or 8,400 IU of vitamin D3 weekly). Other doses that have been studied include 50,000 IU daily for six weeks, 300,000 IU of oral vitamin D3 three times a year, 800 IU daily in combination with calcium, 400 IU daily, and 300,000 IU every three months. 300,000 IU of vitamin D has been used intramuscularly as bolus dose of vitamin D2 or D3, three times per year, and 600,000 IU (15 milligrams) of vitamin D has been used as single injections.
For anticonvulsant-induced osteomalacia, 2,000 IU of vitamin D2 has been taken by mouth daily plus 390 milligrams of calcium lactate daily for three months.
For cancer prevention, individuals taking 1,000 IU of oral vitamin D daily had a lower incidence of colon cancer.
For cardiovascular disease, 1,000 IU of vitamin D has been taken by mouth daily. Other doses that have been taken include approximately 528 IU of vitamin D2 or D3 daily.
For cognition, 528 IU of vitamin D2 or D3 has been taken by mouth daily.
For diabetes (type 2), 400-5714 IU of vitamin D has been taken by mouth daily (with or without calcium) for two months to seven years.
For fall prevention, more than 200-1,200 IU of vitamin D has been taken by mouth daily.
For fracture prevention, 400-1,100 IU of vitamin D has been taken by mouth daily, 100,000 IU of vitamin D2 has been taken by mouth every four months for 36 months, or 10 micrograms of vitamin D3 has been taken by mouth daily for 24 months. For fracture prevention, 300,000 IU of vitamin D2 every 12 months has been used intramuscularly for 36 months.
For hypertension (high blood pressure), 400-8,571 IU of vitamin D has been taken by mouth daily (with or without calcium) for various durations.
For hypocalcemia, 0.25 micrograms of calcitriol has been taken by mouth daily, and dosing may be increased by 0.25 micrograms daily at 4-8-week intervals.
For hypoparathyroidism, dihydrotachysterol has been taken by mouth at an initial dose of 750 micrograms (0.75 milligrams) to 2.5 milligrams daily for several days. A maintenance dose of 0.2-1 milligram has been taken by mouth daily. Ergocalciferol has been taken by mouth at a dose of 50,000-200,000 IU daily along with four grams of calcium lactate, six times daily.
For immunomodulation, the following doses have been taken by mouth: 40 IU of vitamin D3 daily for 20 years to 100,000 IU of vitamin D3 bimonthly for 12 months, or 10,000 IU daily.
For mood disorders, 400-800 IU daily or 100,000 IU weekly has been taken by mouth for up to one month to improve symptoms of depression associated with seasonal affective disorder. In obese patients, 20,000-40,000 IU of vitamin D has been taken by mouth per week for one year.
For multiple sclerosis, 10,000 IU has been taken by mouth daily for 12 weeks. Other doses of vitamin D taken by mouth include 5,000 IU daily (in the form of cod liver oil), progressive weekly increases of vitamin D3 (700 micrograms per week, escalating to 7,000 micrograms per week) plus 1,200 milligrams of calcium.
For muscle weakness or pain, 100,000 IU of calciferol has been taken by mouth daily for 12 months in patients with rheumatoid arthritis.
For osteoporosis, up to 5,714 IU of vitamin D3 or 10,000 IU of vitamin D2 has been taken by mouth daily, or up to 200,000 IU every two months for six months or up to 100,000 IU weekly has been used.
For parasitic infections, 40 IU of vitamin D has been taken by mouth daily for five days.
For physical performance in elderly subjects, 400 IU of vitamin D plus 800 milligrams of calcium has been taken by mouth daily. In older adults, 8,400 IU of vitamin D3 has been taken by mouth weekly for 16 weeks.
For psoriasis, the vitamin D analog calcipotriene has been used topically twice daily.
For respiratory infections, 2,000 IU per kilogram of body weight has been taken by mouth daily for three days.
For rheumatoid arthritis, 50,000 IU of vitamin D has been taken by mouth weekly for 12 weeks.
For senile warts, vitamin D analogs have been applied topically in ointments for up to 12 months.
For tuberculosis, a single dose of 10,000 IU of vitamin D2 has been taken by mouth.
For viral infections, 800 IU of vitamin D has been taken by mouth daily for two years, followed by 2,000 IU of vitamin D daily for 12 months.
For vitiligo, calcipotriol ointment has been used topically twice daily.
For anticonvulsant-induced osteomalacia, 2,000 IU of vitamin D2 has been taken by mouth daily plus 500 milligrams of calcium for three months.
For deficiency, 2.5 milligrams of vitamin D has been taken by mouth every three months as prophylaxis during infancy.
For tuberculosis (TB), 1,000 IU of vitamin D has been taken by mouth in combination with standard TB therapy.
For type 1 diabetes, 2,000 IU of vitamin D taken by mouth daily for a year was associated with a reduced risk of type 1 diabetes.
For viral infection, 60,000 IU has been taken by mouth weekly for six weeks.

In order to be able to absorb and use vitamin D the way you should, it is important that the following vitamins and minerals are not deficient in your body: magnesium, vitamin K, vitamin A, zinc and boron.

ps… Have you registered for the FREE, 100% online body black belt health and wellness summit?  Join myself, and 25 experts as we talk about nutrition, fitness, mindset and mastery!  Just register here: www.bodyblackbeltsummit.com to get daily emails with video interviews, fun challenges and more!  Can you believe it?  Over 2000+ people have already signed up for this!!!

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