Tips On Getting Enough Vitamin D
Effective Ways To Have Optimal Vitamin D Levels
There is a widespread Vitamin D deficiency, as it is quite difficult to get enough of it. It is never advisable to blind supplement with Vitamin D, which is not a vitamin but a hormone. It explains why it is not available in plenty of the food we eat since it is never advisable for humans to take it in high doses.
Vitamin D is mainly supposed to be acquired from the sun while the rest of it can be obtained from the food we take. Several individuals do benefit from Vitamin D supplementation. Supplementing does help in correcting deficiencies, although it can also create several imbalances. However, using synthetic vitamin D to supplement does have a hard impact on the liver and kidneys since it can destroy potassium, magnesium, and vitamin A stores and make the human body take in calcium in completely wrong places. It can easily lead to kidney stones, adrenal fatigue, thyroid disorders, insomnia, or hospitalization. In case you are pregnant, vitamin D supplementation can lead to placental calcification.
Use of isolated and synthetic nutrients when you do not know how the body pathways work should be equated to like the use of drugs. The human body is supposed to get nutrients from the fist, food, etc.
Let us now have a look at how much this essential fat-soluble vitamin our body needs and ways we can get enough.
The two main ways we can get vitamin D is by exposure to the sun and taking in foods containing vitamin D.
Reasons Why We Need Vitamin D and the Amount We Need
Vitamin D is an essential hormone that helps humans in absorbing calcium from food and helps them in the building of healthy bones. Vitamin D also supports cellular growth, immune function, and helps in the prevention of mood imbalances like seasonal affective disorder (SAD) and depression.
Vitamin D deficiency can lead to bone diseases such as certain cancer autoimmune diseases, increased risk of heart disease, osteomalacia, or even death. 400- 600 IU is the minimum amount of vitamin D that is recommended for the body, although some experts think this is never enough for optimal health.
To ensure that you do get enough vitamin D amounts, you must get enough sun and consume foods rich in vitamin D frequently.
To utilize vitamin D, you must have enough vitamin K2, magnesium, boron, and cholesterol. It is possible to get Vitamin K2 in eggs, chicken, liver, and grass-fed beef. This vitamin K2 will help the body utilize vitamin D, and help in preventing the toxicity of vitamin D by excess usage of supplementation.
Magnesium is an essential co-factor that is required for attaching vitamin D to its protein transporters. Boron is also known to be very important when it comes to the regulation of calcium, and it is also an essential co-factor in the utilization of magnesium.
How Can One Get Enough Vitamin D From The Food?
Vitamin D is readily available in fatty fish, especially the mackerel tuna and sockeye salmon herring, liver, and egg yolks. I get all of those products from the online store Thrive Market (Click Here) because I save I lot of money on the groceries. This vitamin is fat-soluble, and that explains why taking it together with some healthy fat will increase absorption. Some mushrooms make vitamin D whenever they are exposed to the sun.
Cod liver is among the oldest and best food supplements currently available in the market. This oil also contains vitamin A that helps with Vitamin D absorption. It tastes much better, and one can also get it in capsule form. Nordic Naturals Ultimate Omega-D3, Lemon Flavor
Vitamin D does increase Vitamin K and A requirement. Mothers should take vitamin D and given to infants in cold liver oil form. Mothers need to consume a diet that is rich in fermented foods, cheese, bone broths, grass-fed butterfat, and grass-fed organ meats to help distribute vitamin D effectively and safely.
How Is It Possible To Get Enough Vitamin D From The Sun?
The body skin makes vitamin D whenever it is exposed to the sun. This explains why it is commonly referred to as the sunshine vitamin. The skin attracts rays of the sun, which converts the 7-dehydrocholesterol to pre-vitamin D3 that is later turned into vitamin D3. Vitamin D production in the body depends on some factors:
- Smog
- Skin
- Color
- Location
- Seasons
- Clothing
However, the UVB rays are more powerful; hence; one should never be out in the sun for an extended period. It is also essential that people try avoiding sunburns. In specific locations, it is never easy to get sun exposure; hence; it is always advisable that we supplement it with the Food.
In case you decide to take in vitamin D supplements, ensure that the supplement will not be interacting with other types of supplements or medications that you are taking. Ensure the supplements together with other drugs are well labeled, and in case you are not sure of what to do or use, feel free to contact a healthcare professional for advice.
However, taking an excess of vitamin D will raise the levels of calcium in the blood to levels that are not safe. It can affect your kidneys and heart. 4,000 IU per day is the maximum amount that is recommended in a day.
In case you are concerned, requesting your healthcare professional to conduct a blood test is one of the best things you can do. The tests will help in revealing if you are deficient and if you need to take a supplement or not.
The vitamin D blood tests need to include storage and active forms. Magnesium RBC blood test is another crucial test. Magnesium is essential when it comes to making D dynamic. The Calcitriol should never be more than 45, while the storage D should never be more than 30.
Below is a simple Grilled Salmon Recipe
Serves 2
- 4 tbsp olive oil
- 1 tsp fresh thyme
- 1 bunch asparagus
- 1/4 tsp sea salt
- 2 wild salmon fillets
- 1 tbsp. lemon juice
- 1/4 black pepper
- 1 tsp. fresh basil
- 2 cloves of minced, garlic
Preheat to temperatures of 350F and place the parchment paper on the baking sheet and have the fish placed on top. Surround it using a single layer of asparagus.
After that, sprinkle the fish with herbs and garlic, pepper, and sea salt. Drizzle the asparagus and fish using olive oil.
After that, bake it for approximately 15 minutes until such a time that the fish will flake easily with the fork. Drizzle all with lemon juice.
You can serve it with quinoa or rice.
Serve and enjoy
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