After the first episode on risks and benefits of vitamin D, today we talk about the dosage and toxicity levels.
One reason why proponents of Paleo diet emphasize so much the importance of vitamin D is that you may be lacking even following a Paleo diet. The reason lies not too in the foods we consume, but only because the major source of vitamin D is the Sun.
For Office workers or spends time in closed environments or still lives in poso “sunny” climes, the chances of being deficient in vitamin D are very high. This is because vitamin D is produced from cholesterol in the skin when in contact with the Sun’s rays. In fact, cholesterol is a vital component to our health, and those who take Statins to reduce cholesterol levels are even more at risk of being deficient in vitamin d.
For example, the Inuit population who do not expose much in the Sun, still has the skin dark enough because gets vitamin D from one of the few foods that contain it: high-fat fish. It is indeed the fish fat containing vitamin d.
In essence, it is estimated that over 50% of the world population is deficient in vitamin D, and vitamin D levels below 30 ng/ml have been associated with risk of fractures, cancer, immune system disease, cardiovascular disease and hypertension.
How much vitamin D take according to Mark Sisson?
A good rule of thumb is to integrate with 4,000 IU of vitamin D per day. But before you integrate, performed the 25 (OH) D blood test to check levels. Try to reach the 50-60 ng/ml of vitamin D, where you can obtain the best benefits. If 4,000 IU per day are not enough, you can always increase the dose (ask your doctor), bearing in mind that our body is capable of producing 10,000 IU in less than an hour, additions up to 10,000 IU are well tolerated.
How much vitamin D take second Robb Wof?
An estimate rather cautious, ancestral levels normal is around 10,000-20,000 IU of vitamin D per day from sun exposure.
Let’s take a look at some interesting data. Most of the research institutes recommends Vitamin D levels between 30 and 35 ng/ml, while people living at the equator, and they are very Sun exploded, have levels in tissues that lead to 65-80 ng/ml. Several studies have shown that levels greater than 50 ng/ml are able to prevent cancer and autoimmunity, which shouldn’t surprise us, since these are, in all probability, normal Ron Lester garcinia free sample levels on which you have placed our genome, which dates back to the Paleolithic. Given the benefits of vitamin D, I think for most people it is reasonable to supplement with 2,000-5,000 IU per day of vitamin D (D3).
Take vitamin D in the morning with a meal that contains fat. If you want to monitor your blood levels, you should find a way to take vitamin D sufficient to reach values around 50-65 ng/ml of vitamin d.
Those who suffer from hyperparathyroidism will have to keep the lower dosage to 1,000 IU per day, because there is a risk that, for these people, vitamin D may reach toxic doses.
How much vitamin D according to Chris Kresser?
Contrary to what some researchers and doctors recommend, there is no evidence that increasing vitamin D levels over 50 ng/ml is good, indeed there is no evidence that this will hurt. A study shows that peak bone density is obtained 45 ng/ml, since then diminishes once vitamin D levels exceed 45 ng/ml.
Another study showed the risk of kidney stones and cardiovascular diseases with high levels of vitamin D, due to high levels of calcium which accompany the excess vitamin d.
It is however important to remember that the presence of vitamin A and vitamin D toxicity K2 protect us and vice versa. It is therefore possible that the above studies the subjects with an excess of vitamin D are deficient in vitamin A and/or K2. This is why it is so important to integrate with all the fat soluble vitamins at the same time.
During the summer, a half hour of sun exposure (at noon) of a person with fair skin produces 10-20,000 IU of vitamin d. For those with dark skin, or exposed to the Sun at different times of the year or spends more time indoors, the production of vitamin D will be far below.