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How Long Does It Take To Restore Vitamin D Levels?
- We synthesize 90% of it thanks to the sun and it is vital for bones. Reduces stress, obesity and drives away some types of cancer. But … did you know that 50% of the Spanish population has a deficit?
Studies appear day by day that reveals the benefits of vitamin D. And, apart from promoting the fixation of calcium in the bones and being vital to prevent osteoporosis, it is becoming increasingly clear that it behaves as a key hormone for the general health.
- And we call it a vitamin, but in reality, it is a hormone and, as such, its mission is to act as a “messenger” that starts complex processes in the body.
How Long Does It Take To Restore Vitamin D Levels – Reasons
WHY WE LACK VITAMIN D?
Food is the main source of all vitamins, except vitamin D, in which only 10% is obtained through diet.
This is the only vitamin whose main factory is the body itself, as 90% is produced by our body through a complex process that begins in the skin, with the incidence of sunlight.
However, although we live in a country with good and sunny weather, 50% of Spaniards suffer from a deficiency of this vitamin. Why?
The reason that the deficiency is so widespread is that we have become accustomed to living most of the day indoors, due to long working hours in offices, offices, shops … and because we look for environments with the ideal temperature, cool in summer and hot in the cold months.
In addition, as we get older (from the age of 50, approximately), the skin loses the ability to produce vitamin D, and the kidneys, which transform it to be used, also work with less agility.
Another reason for its deficiency is that we apply creams to protect ourselves from the sun that prevents the synthesis of this vitamin.
The European Commission recommends that the sun shines on our skin for at least 15 minutes a day (exposing the face and hands or arms is enough).
During the winter, if you can, go for a walk in the morning or at noon or take breaks at work to get outside and get some sun. On weekends, go out into nature and increase your dose of this important vitamin. In summer, you can take it without sunscreen first or late in the day.
WHAT CAUSES ITS LACK?
A review of studies published in the “Journal of Osteoporosis and Mineral Metabolism” confirms that many Spaniards have a low level of this vitamin. In fact, it is the most frequent nutritional deficiency in our population.
Almost 64% of women between 45 and 68 years of age do not reach adequate levels. And its lack is related to an increased risk of:
- Colon, breast, or prostate tumours
- Autoimmune disorders such as multiple sclerosis
- Increased risk of dementia and Alzheimer’s
- It also intervenes in the regulation of stress
- Activates the immune system
- And it prevents depression.
5 signs that you are lacking in vitamin D
With a blood test, your doctor will tell you if you really lack this important vitamin, but these clues serve as a warning.
- Your skin is very dark: Darker skin needs 10 times more exposure to the sun to produce the same amount of vitamin D as a light-skinned person, so you may be more prone to deficiencies.
- You often feel sad: Serotonin – a brain neurotransmitter that is associated with mood – increases with sun exposure. Some studies link a lack of sun exposure with a greater chance of suffering from depression.
- Your weight is somewhat high: As it is soluble in fat, it is more easily stored in fatty tissues. In obese people, this prevents it from being processed properly.
- Your bones hurt: Dr Michael F. Holick, a researcher at Boston University (USA), assures that fatigue and bone pain can hide a deficiency of this vitamin.
- Headache sweat: This same doctor warns that excessive head sweating is one of the initial and most classic signs of this deficiency.
Foods that help you get vitamin D
Although in a small proportion, this vitamin is also found in some foods that can offer you a complementary dose. The fatty fish that feed on very small marine plankton – organisms that float in the water and solar- absorb much light are the richest food in it.
Herring, salmon, sardines, and tuna are some examples. It is also present, and even more abundantly, in fish liver oil (up to 1,350 IU in a dessert teaspoon).
In addition to fish, you find it in lower proportions in meats (40 IU in 100 g of meat) and in egg yolk (an amount similar to meat).
A plate of mushrooms, if they have been previously exposed to the sun, can provide 400 Ul.
The milk and dairy products contain amounts of vitamin D practically negligible, of the order of 2 IU per 100 g, although these foods often cited as a source of vitamin D. Only if they are really have been enriched.
The nutritional supplements (as cholecalciferol) or foods fortified with vitamin D are an option for people who can not otherwise obtain.
This is the case of those who always use sunscreen to protect themselves from a vulnerability to skin cancer or those who have working hours that make it very difficult to expose themselves to sunlight.
In any case, it should be the specialist who will tell you if you require a supplement and the dose that suits you, do not take it on your own.
Top 3 Best Vitamin D Supplement
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This product is a good remedy an inexpensive and easy way to get your diam not a doctor
but John’s wife endocrinologist claims that most people should take about 4000 iu 100 mcg per day that’s two of these tiny soft gels easy to swallow no excuses to do it take your vitamin d and live the happy life.
Seems to be good quality, my last blood work that was done a few months showed an improved level of vitamin d and back to normal after an earlier draw showing my d was low.
So I have to give this product most of the credit, in addition, I also have been spending more time in the sun which also improves your vitamin d level.
2) Now Foods Vitamin D – 3 5000 IU Structural Support Soft Gels – 120 Count
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It’s good to take it with vitamin K so this one is a Five thousand IU, so it’s a lot less but it
does include k2 but I’m mostly talking about this one, so this is like I think the highest dose they sell maybe or at least one of the higher ones and I already noticed that vitamin D seemed to improve it’s good for bones and good for your immune system but I think it affects other things too.
I saw this video on health theory with Steven Gundry where he actually recommended that a lot of people could use like 10,000 IU a day and this one on the back it’ll say take one 5,000 IU pill like once every two days maybe something like that so but lately I’ve been doing at least 10,000.
IU a day sometimes 11,000 if I take one of those as well and I actually felt better I would say for the first two weeks of the higher dosage I felt happier overall and I felt better in general and then that’s kind of tapered off a little bit probably because my body’s gotten used to it.
So the effect isn’t as good now but I would definitely recommend this vitamin D is something it’s almost hard to get nowadays a lot of people are inside for their jobs or they’re not outside as much so vitamin D is a really good supplement to take and the pills are pretty small they actually made a bigger.
I think they were too small but there is a nice size they’re super easy to swallow
3) Viva Naturals High Potency Vitamin D3 5000 IU
It doesn’t give you an energy boost but it does help you maintain steady energy and mood as well that’s why it’s important to supplement with a high potency beauty like this one.
It makes me think that they are sitting on a shelf in a hot room or something waiting to be sent out taking the 5000 IU is very easy as the capsules are small and easy to swallow
Viva Naturals High Potency Vitamin D3 5000 IU in organic coconut oil for enhanced absorption 360 softgels the dark bottle keeps the capsules cooler and they don’t stick together love that it is made with extra virgin olive oil rather than GMO soybean oil very unhappy with this product as all the vitamins are stuck together in one.
The ingredients of this product vitamin d3 are cholecalciferol extra virgin olive oil soft gel capsule gelatin glycerin and purified water vitamin d3 is the most bioavailable form of vitamin d which is well known by both alternative and mainstream medical practitioners to a bone protective properties.
However, for those embarking on a dosage of more than 1000 IU daily ideally, you would do it with the doctor’s supervision having the or regularly test your blood levels of vitamin D your doctor can test them by ordering a lab to do the 25 hydroxyvitamin D test abbreviated is 25 out however in the winter the angle of the Sun is such that if you don’t live quite near the equator the body produces inadequate vitamin D when exposed to the Sun it dimension at very little of the skin is exposed to the Sun when it is severely cold
All kinds the risks associated with suboptimal blood levels of vitamin D are many including high blood pressure increased cancer risk metabolic syndrome diabetes and obesity in particular in senior citizens vitamin D deficiency is linked with generalized bodily weakness an increased possibility of developing macular degeneration and a2 in contrast research has indicated that supplementing with vitamin D decreases.
The risk of developing cancer of the colon lungs and breasts it also improves balance and old people which is a great thing since older people are at substantial risk of death from a fall it also improves mood and as such as a natural treatment for depression.
It is well known that depression rates increase in winter due to lesser amounts of sunlight during flu season vitamin d3 can help keep you from getting sick or lessen the duration of bouts of colds sore throats or flow naturally vitamin D is manufactured in our bodies during our time spent in the Sun kids love it even prefer it to chocolate sometimes which doesn’t happen with anything else been buying Viva Naturals for a while and be happy for the price and effectiveness