Hello my Steemian friends and welcome back to the second episode of my health tips. This time it will be about Vitamin D and how you can save your live with only some cent's per day. When you're living on the northern hemisphere this can be very interesting and important for you.
What is a Vitamin D?
Vitamin D is a group of fat soluble vitamins and it plays an essential role in regulation of calcium in the blood. In your body, the most important representative in this group are cholecalciferol (Vitamin D3), this can be synthesized in your skin through UVB radiation or can be ingested from your nutrition and from supplements.
Typical symptoms from a Vitamin D deficiency:
• Musculature - tension, twitch, tremor, vibrating, pain and weakness of the muscles.
• Adynamia - powerlessness, listlessness, energy loss, chronic exhaustion and fatigue.
• Nervous system - neurological disorders, therefor insomnia, constant tiredness, increased need for sleep, headache, helplessness, inner restlessness, behavioural change and coordination disturbances.
• Circulatory complaints - orthostatic hypotension and cold feeling.
• Skeletal damage - osteoporosis and osteomalacia.
How the symptoms can be explained?
Muscle function - the function of the muscle is dependent on a sufficient calcium supply because the contraction of a muscle cell is initiated by the calcium influx. Is calcium missing due to a lack of vitamin D, therefore the body goes into a "saving mode" and especially at night less calcium will be provide for the muscle. This explained why the symptoms appearance specially at night, such as pain in the leg muscles.
Adynamia - a healthy person is energetic, he has joy of exercising and movement. A sick person is suffering from the weakness, exhaustion and listlessness (fatigue syndrome). This person have an excessive need for sleep, but still not energetic and tired after sleeping for a long period of time. It's because of the calcium again, the muscle cells cannot be activated and in an extreme case thats can feel like a permanently exhaustion.
Nervous system - as well the muscle cell also the nerve cell will be initiated by the calcium influx. A calcium deficiency in the brain resulting from a lack of Vitamin D is diminished the mental faculties. The calcium under supply leads through a disruption of the nervous system to restless sleep and insomnia, permanent tiredness and fatigue, concentration disorders, helplessness and inner restlessness.
Circulatory complaints - Vitamin D deficiency is probably the most important reason for circulatory complaints. The lack of calcium disturbs the function of the vascular muscles. Getting up too quickly at night may cause dizziness, a pronounced Vitamin D lack can even cause at day to hypotension with dizziness and visual disorders. Pain and pressure in the head are results from backlashes. When a low blood pressure is measured in your carotid arteries, it comes to an emergency reaction. Adrenalin and similar affecting hormones are immediately released, to stabilize the blood pressure by activate the vascular muscles. In higher concentration adrenalin and angiotensin lead to a cramp of the vascular muscles in the head thats causes headaches. In case of a severe lack of Vitamin D this is a permanent situation.
Skeletal damage - in the case of a deficiency of Vitamin D the absorption and the use of calcium is disrupted, which is more aggravate by poor diet. The calcium loss will grow with an excess acid in food (meat, fish, eggs, cheese, curd and cereal products), but will be lower with a base surplus diet (fruit and vegetables). To keep the heart and brain functionally a constant concentration of calcium ions in the blood is needed. But the high lack of calcium as a result of a Vitamin D deficiency can only be covered when the body attack the calcium reserves in the bones. The bones with a small static importance will lose bone density first like: cranial bone and sternum will be damaged first by rickets. And if the calcium reserves exhausted the bones with more static importance will be damaged too. Over time there developed osteoporosis which involves an increased risk of fracture. Not only the elderly people, but even younger people are affected.
Normal and perfect Vitamin D level
For example in Germany the annual average of Vitamin D level is 16 ng/ml. In winter the average is 8-12 ng/ml and in the summer about 24 ng/ml. An optimal supply of Vitamin D over the year is only possible to reach in the tropics, subtropics and in the Mediterranean countries (Southern Italy and Southern Spain), provided that every sunny day will be used to take an short sun bath at midday. Indigenous people from equatorial countries have a Vitamin D level about 50-90 ng/ml what might be considered as natural. Even with extensive sun exposure there is no risk to get an Vitamin D level over 100 ng/ml, therefore it's impossible to oversupply through sunbathing.
| Importance | Vitamin D level in blood serum |
|---|---|
| toxic effect | over 300 ng/ml |
| risk of an excessive calcium level | over 150 ng/ml |
| recommended limit in blood | 100 ng/ml |
| level at regular sunbathing | 50 - 90 ng/ml |
| optimal (minimal risk of disease) | 50 - 90 ng/ml |
| good (low risk of disease) | over 40 ng/ml |
| satisfactory ( good absorption of calcium) | over 30 ng/ml |
| deficiency (risk of osteoporosis in old age) | below 30 ng/ml |
| serious deficiency (high risk of osteoporosis, disorder of the vegetative nervous system) | below 20 ng/ml |
| extreme shortage (osteomalacia, rickets) | below 12 ng/ml |
Vitamin D Therapy
I would recommend you to divide the therapy into two parts, stoss therapy and permanent therapy. The stoss therapy is essential to refill the Vitamin D store in the first week.
If you want to boost the Vitamin D level at 1 ng/ml with a body wight of 70 kg, you need 10 000 IU (International Units) of Vitamin D.
Calculation example:
Body weight of the patient: 102 kg
Vitamin D level, medical report: 9 ng/ml
Vitamin D target level: 50 ng/ml
Stoss therapy:
= (50 - 9) ng/ml * 102kg/70kg * 10 000 Units / 1 ng/ml
= 600 000 Units (30 capsules each 20 000 Units)
( 5 capsules at a time for six days)
Permanent therapy:
= 50 ng/ml * 0,2 * 102kg/70kg * 10 000 Units / 1 ng/ml
= 145 000 Units ( 7 capsules each 20 000 Units monthly)
For a better effect of the Vitamin D therapy I recommend you three more things:
- Maintain the optimal Vitamin D level for the rest of your life.
- Magnesium citrate 300mg daily.
- Vitamin K2 MK7, 100 μg for healthy people and 200 μg in case of osteoporosis and arteriosclerosis.
Cheers!
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Very vital vitamin
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thanks for this update... now i know why i need vit d and sources... keep it up as i like supporting health tips...
I will do more health tips. I think prevention is the best medicine
good and we can be partners... find time to check my own health related tips... and support too
thanks
Thanks...find time to check my new post on breast milk for adults
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I need more sun
Those who live in tropical country they are lucky to have a free lifetime supply of vitamin D. They have the sun all year round and dont a pill that may lead to kidney and liver failure if to much.
The pill don't lead to kidney and liver failure. But if you between 150-300 ng/ml then yes the liver can take damage but to protect the kidney and arteries it's recommended to take Vitamin K2 MK7.
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STOPnice
I'm curious if some people can't absorb the supplement. I take 10,000 iu 4-5 days a week and my level has never been more than 42 when measured twice a year.
42 is good but it's better over 50 ng/ml you can absorb everything and it will be storage in your body fat. Your oil have not enough Vitamin D and the oil is very expensive too, pure Vitamin D is much cheaper.
This is a very good blood level. You are doing well !
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Great post your post I hope you will be looking forward to the post that will give you our beautiful post in the future.
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Well Done!
I read up a little on vitamin D a while back, about how many people suffer from deficiency of this vitamin. I always wonder if lathering up with the toxic sunscreens is blocking a great source of vitamin D from entering the body? What do u think? Great now I gotta start diggin around on this subject. Lol. Great info. I'm goin to have to read through it a few times for it all to sink in.
Yes with sunscreen you're blocking the UVB radiation. It's better to take a sunbath without sunscreen for 15 -30 minutes then for hours. When I'm home I can post a table about sunbathing with different skin types.
skin type 1: 5 minutes each prone and supine position
skin type 2: 10 minutes
skin type 3: 15 minutes
skin type 4: 20 minutes
skin type 5: 25 minutes
skin type 6: 30 minutes
We have had awesome luck with coconut oil on our kids and ourselves. Just have to apply more frequently.
Quick story:
My boy got ahold of aerosol coppertone sport and sprayed it all over the bathroom mirror/counters. I recently framed the mirror and painted it. We were headed out the door so we were just goin to clean it up later. It got late so we did it in the morning. The paint was dripping off the frame around the mirror. From that point on I said no way to sunscreen. Only if used as a paint remover. Lol
yes i read that coconut oil are good as sun blocker. But her in the north... Hamburg, Germany I don't use anything. But sure if you traveling and your skin is not accustomed to the sun blocker are useful. But remember coconut oil is blocking UVB radiation too, if you going to take a quick sunbath don't use anything.
We spend a lot of time at the river here in Washington state US it gets hot here. 110* sometimes. Often over 100 for about a month or so. So it is a must to put something on or you will either be a lobster or very bored. 😉
good article
@vladikras Most of us have a deficiency in Vit D FOR SURE!! Supplementing can be soo helpful. Sunlight is an absolute basic human need, but our lifestyles are trending away from it sadly and promoting sunblock and all that propaganda BS. Eat fruits, berries, and melons, get outside in sun/nature and watch your life change before your eyes :) Thank you for the post
absolutely right 👍🏼
Best vitamin D supplement is fermented cod liver oil. I take Blue Ice Royal from GreenPastures. It has also K2 and you really get sharper teeth! No joke!
How many IU of Vitamin D is in one capsule?
Good question! Google says:
How much vitamin D is in cod liver oil?
You're quite right that cod liver oil is a good source of vitamin D. According to the National Institutes of Health, it gives you 1,360 IU per tablespoon (I now recommend 2,000 IU daily).
Cod Liver Oil for Vitamin D? - Dr. Weil
https://www.drweil.com/vitamins-supplements-herbs/.../cod-liver-oil-for-vitamin-d/
https://www.google.cz/search?q=How+much+vitamin+D+is+in+cod+liver+oil%3F&sa=X&ved=0ahUKEwiL0Yrkk-7VAhVBLFAKHWYACI4QzmcIUw&biw=1178&bih=730
I found it ... 10 000 IU per 100 grams, depends where you living but for me it's to little. I take 5600 IU daily.
It would have been interesting to know which foods are high in vitamin D. To strengthen the immunity of the body with an optimal level of vitamin D, we must expose ourselves to sunlight.
"Water works wonders, air can do more, but light works best of all" - Arnold Rokli
I will post some foods with the highest vitamin D for you in the comments when I'm at home, but I can say the dosage it's to little.
Yes, moreover, The liver synthesizes the 1-OH-cholecalciferol, and afterword, the kidney synthesizes the complete and active form of vitamins D: the 1,25-di(OH) -cholecalciferol. Sun may be toxic (if too much as you know) but than, you have to take native Vit D supplements.
very detailed informative post about vitamin D. Thanks @vladikras following you and upvoted
I am sitting outside in the sun soaking up some vitamin D as I read your post. Upvoting and following
You doing it right