An optimal level of Vitamin D in the blood is essential for immune support and prevention from cardiovascular disease, diabetes, cancer, etc. Vitamin D levels in the blood should be 50ng/ml or above, it works against oral respiratory tract infections like influenza and Corona Virus.
It helps in absorption of calcium which is enough in your body and builds up in arteries.
The best source of Vitamin D is sunshine. Exposure to sunlight for about 10-20 minutes daily between 10 am – 2 pm is the most beneficial as the sun emits UV-B rays which are required for humans – after 10 am!
(We also followed the myth that exposure to sunlight early in the morning is good, and busted it).
The amount of Vitamin D you get from sunlight is determined by various factors such as skin-tone, age, BMI, distance from the equator, season of the year, and weather.
A fair complexioned person gets the benefits of soaking in the sun faster (in about 4 minutes on a sunny day) while a person with a dark complexion needs four times more sunshine to produce the same amount of D3 as that of the fair-complexioned person.
Obese people get 50% less D3in their blood than non-obese people. A 70yr old makes about 75% less D3 than a 20yr old. Sunscreen with SPF8 blocks Vit-D3 production by 95%, SPF 15 or more blocks 99% of D3.
Depending on your current D3 levels, you can take commensurate supplements for 30-90 days to be able to improve and reach the target Vit-D3 levels of above 50ng/ml.
You need magnesium to absorb Vitamin D. Magnesium optimizes Vit-D in your body. Therefore, magnesium deficiency shuts down the Vit-D synthesis and metabolism pathway. It is quite wonderful in the sense that it acts both ways i.e. if increases absorption of Vit-D if you are low in Vit-D, and lowers it, if your levels are too high.
Vitamin D helps in calcium absorption, while K2 helps your body incorporate calcium into your bones and teeth, and prevents it from building up plaques in the wrong places like your arteries.
Generally, for every D3 supplement you take, also take 100mcg of K2mk7. The ideal vitamin-D blood level for prevention from viral infection is above 50ng/ml. For adults 5000 to 10000 IU/day while children can safely take 1000 IU of d3/11kg of body weight.
We’d love to hear from you about your experience of our site, as indeed any suggestions or comments that you may have. Share your thoughts with us via the comments section (given below).
Author
Dt. Anjali Khandale (M.Sc., Nutrition & Dietetics)
*Disclaimer: The diet plans, remedies, and other health-related suggestions published on this website are a collation of information on directions and advice from experts (dietitians and others) provided by the respective expert mentioned as the author of an article and, as such, are sourced from reliable and competent sources. However, both the experts themselves as well as the site owners/promoters request readers to consult their family doctor/physician before using the information on this site and also to exercise caution as necessary. By visiting this site and, by virtue of accessing any information from the site, site users indemnify, by default, the site owners/promoters, dietitians, experts, and affiliates, of any potential damage caused (in any form whatsoever).
0 Comments