vitamin D

Vitamin D

It’s important, probably 3% of the human DNA is dedicated to be able to synthesize it from the Sun.

Vitamin D is a nutrient the body needs, along with calcium, to build bones and keep them healthy. The body can absorb calcium only if it has enough vitamin D. Calcium is a major part of bones. Vitamin D also has many other uses in the body. It supports immune health and helps keep muscles and brain cells working.

more here

How to take it

• Go out and get it from the Sun - best around sunrise and sunset to avoid the big UV spikes midday.
• Take it with food in the presence in mono unsaturated fatty acids (e.g. extra virgin olive oil) which can increase absorption - up to 30%
• Get enough Magnesium (needed for the body to make it to bioavailable)
• get vitamin K2 (MK-7) - needed to absorb the Calcium to bones not to blood vessels - better for bone density and probably lower the risk of Ca buildup
• Do not overdose (1000-3000 IU/day could be enough) - too much vitamin D can boost calcium too much which can lead to hypercalcemia (too much Ca in the blood ☠️)
• Check your blood Ca and vitamin D levels to avoid overdose and adjust the dose
• Do NOT take supplemental Calcium except in special cases like big deficiencies - there enough Ca in the food (in the real food, not the vegan) if absorbed properly
• Take supplemental form of vitamin D earlier in the day
• TODO: MK7 and Mg doses related to vitamin D

Some research

• Vitamin D toxicity
• Dietary fat increases vitamin D-3 absorption
• Type of Dietary Fat Is Associated with the 25-Hydroxyvitamin D3 Increment in Response to Vitamin D Supplementation
• The effect of combined magnesium and vitamin D
• Suboptimal magnesium status
• 3 year K2 (menaquinone-7, MK-7 for bones) study
• Efficacy of vitamin K2 in the prevention and treatment of postmenopausal osteoporosis
• Vitamin K2 and D in Patients With Aortic Valve Calcification
• Effects of Vitamin K2 and D Supplementation on Coronary Artery Disease in Men
• Annual high-dose oral vitamin D and falls and fractures
• Urinary tract stone occurrence in the Women’s Health Initiative (WHI)
• Long-term supplementation with 3200 to 4000 IU of vitamin D daily