Vitamin D is one of the most consumed today but few know how it should be done in reality. Today I will teach you to do it well.
What is vitamin D? You have 60 seconds to read the question and select the answer (s) you create.
- The integrator of the moment.
- A vitamin for bones.
- A powerful immune modulator useful for any type of chronic inflammation
- I do not know
– If you have chosen 2 and 3, you guessed it. Bravo!
What is the dose of Vitamin D that should be taken?
It is clear that this vitamin is similar to taking the rays of the sun, only comes bottled. The problem is that the dosages that are usually prescribed are usually minimal for what should be needed.
If there are severe signs of scarcity, i.e. levels below 40mg / ml (equivalent to about 4000 IU), 4/5000 IU per day is required for at least 3 or 4 months.
It is true that the range of “normal” between laboratories ranges from 30 ng / ml to 100ng / ml, but taking into account that 40 is the minimum, we should try to reach at least 80ng / ml to have a good effect.
What is the problem with vitamin D?
The problem is that it has a half-life of approximately 24 hours. That is, it stays in the body for a day or so before it is reduced by 50%.
I give an example, so that it is better understood:
If you take 10,000 units of vitamin D at 9 am, the next day you will have 5000, the next day 2500, then 1250, 735 and so on until it disappears in less than a week.
It is therefore ineffective to take supplements only once a week or a month. Vitamin D accumulates very slowly. In fact, under ideal conditions it could be taken for six months or more to achieve an effective effect. Imagine if you only take it once a week or a month!
A tip, when you go to the doctor to see the amount of vitamin D you have in blood to give you a proper treatment also asks for an analysis of the factor called parathyroid hormone. This factor is like the wall that protects vitamin D. If it is low, accumulation of vitamin D does not present any problem, but if it is too high, vitamin D will accumulate with great difficulty. In these cases the best thing to do is to increase the dose of vitamin D.
The chart shows the levels of vitamin D in your blood depending on how much you need.
- Brown color: registered levels.
- Green color: the highest recorded level is displayed.
- Red color: The lowest recorded level is displayed.
- Blue color: is the average level.
What does this graph mean?
That taking 10,000 IU on average is reached below 80ngml, that is, below the value considered as optimal.
The graph also shows that there is great individual variability in the response. Always ask a doctor before taking anything and make analysis to know how we are. In fact, it would be advisable to do an analysis every 3 or 4 months to know if we are below or if we exceed in quantity.
In this article published in Nutrition Journal, states that the appropriate amount of vitamin D that should be taken every day is 10,000 IU. These are the reasons given:
There are no studies showing signs of toxicity at doses equal to or less than 50,000 IU per day. It has been seen that cases of hypercalcemia or calcinosis (i.e., a malfunction of calcium, which is the only problem that vitamin D can give) have been reported in patients with blood levels of 280-640 mg / Ml.