Complete guide to Vitamin D: daily needs, best sources, dangers and other supplements combined with Vitamin D.
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References:
Vitamin D production, sunlight and skin cancer:
Mushrooms and vitamin D:
D2 & D3:
Absorption:
Children:
Vitamin D & cancer:
Effect of high dose:
Supplement types:
Uncertainty:
IBD:
Vitamin D, K2 and calcification:
billington
Magnesium:
Kidney stones:
COVID:
Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author’s knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.
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0:00 Vitamin D
0:59 Daily needs
1:40 Symptoms of deficiency
2:11 Sunlight
5:17 Food
5:45 D2 vs D3
7:12 Fortified Foods
9:05 Supplements
9:28 Children
11:18 Elderly
12:52 Pregnant
14:14 Should healthy adults supplement?
16:18 Doses
17:17 Excess Vitamin D
20:17 Supplement Sources
20:45 Fat or no fat?
21:39 Types of supplements
22:37 Best frequency
23:32 Testing
25:11 Dark skin & obese
28:25 Calcium, K2 and Magnesium
32:33 Kidney stones, COVID etc
33:25 Takeaways
source
20:16 I’m in my 40s I was told I am deficient was prescribed 50k D2 but the pharmacy refused to fill it because they sold D3 OTC, however it’s hard to find anything in that particular range! Also, unless I somehow missed it I don’t think he went into the timing. I was order to take it at night, but everything else I had seen says it should be done during the day? What is the actual answer?
Should it be taken together with K2????
It is annoying all the people who come here to listen to the Doc, and then go through the comments, ostensibly trying to help people, but they are prescribing very irresponsibly.
I look at those RDA numbers, and then the amounts of whatever nutrient in a given food, and to me at least at a superficial glance and I wonder how anyone ever gets enough Vitamin d from the food they eat? I eat salmon and sardines pretty regularly, and had even been taking Vitamin D supplements when a few months ago I tested low on blood Vitamin D. I wonder why? Was the supplement I used defective? Is there something not right with my body? So I bought a new supplement and upped my dose. Also, I have a bottle of fish oil that I take 2 teaspoons a few times a week. I keep hearing that fish oil is one of those things to take to avoid dementia, along with Vitamin B2, B6 and B12.
I come here when I want to understand the truth about a nutrition issue.
Gil …. you nerd!
Finally, some clarity and honesty about Vitamin D! We really need a placebo-controlled trial for all these people reporting feeling happier and better after getting their serum levels up.
Great to have some question marks straightened out. Thanks, Gil!
D levels vary widely depending on the time of day, making testing effectiveness dubious.
He said with light skin 5-15 mins, what about dark skin
Magnesium– sure pushed by several influencers! (some saying you need to take multiple kinds!)
Gummies? Likely include much sugar? So kids would take too much?
Why do you take it in drops rather than capsules?
So do you think 4000 iu daily in a supplement is too much?
I watched an entire video. Maybe I missed it but why Vitamin D is so important in comparison to others? I mean, should I pay as much attention to vitamin A, C, E etc., why I hear so much about vitamin D exactly? Is its deficiency much more dangerous than deficiency of other vitamins? It seems like the video doesn't answer that. If I try to come up with a balanced diet, how do I take into considerations potential deficiency of certain vitamins and should I pay special attention of vitamin D and why?
It causes natural wrinkles…spots…and..sagging…I wear sunscreen IN the house and take a pill.
I love your sense of humor! Thank you for all of your research and the time you take to do these informational videos!! I trust the information you provide!!
I have never seen anyone with vitamin D3 poisoning but I often see people who are very deficient, including myself who only had a blood test of 25 after taking 1000 IU for half a year.
I would love to see a video on your take regarding taking relevant supplements with or without fat. I was reading that it doubles the absorbency and that this is how they do it in trials, but you seem to be saying that this might not be quite the case as far as the absorption.
Also a magnesium video when that comes out.
I take Superior Source, sublingual, 5,000 IU. Everyday.
I hadreduced it to every other day for a year, & it dropped from 60 to 40.
Now I am taking it everyday.
Risk of osteoporosis is closely tied to BMI … Those lower much more likely to be diagnosed … So the reduction in fracture rate is most likely to do with that rather than anything to do with vitamin D …correlation etc
What seems to make logical sense to me is the idea of taking one small pill for Vit-D, at a half RDA dose, and only in the darker months when I'm not going to be out in shorts and short sleeves as much, typically cycling in my area. I used to take one small pill for the full RDA of it and that also seemed to make sense. Mostly assuming at least one egg and typically 12 ounces of milk of some kind as the main food sources with bits from other sources. So if I'm short, it's not by much, and I'm not overdoing it, and I suppose with that 4000 IU upper limit, it would be practically impossible to go past that unless someone were swallowing the pills like a suicidal mistress taking sleeping pills might.
10k iu/day. Just tested at 84ng/ml. A noticeable difference in increased well being compared to when I was mid 50s.
Please, please do one on magnesium. I take magnesium glycinate every night as advised by my doctor. It does help better sleep, but does it have side effects ?
I'm lucky. My home was built in 1952 and the windows are original, so in the cold winter days I can sit in the south facing window in the dining room with my shirt off and get some vitamin d production. Of course Sun being a bit lower in the sky there's less UV so I might sit there 15-20 minutes.
I think it would be rather odd if Vitamin D was the only necessary/important biological compound produced in the skin from UV. So while I avoid over exposure and wear hats and sunscreen if I have to be in the sun for more than 30 minutes, I do try to get 5-10 minutes of sun a day–just in case.
Thorough explanation, as usual! Many thanks!
Muito obrigada from California!!
Many thanks to Nutrition Made Simple! I greatly appreciate you sharing your knowledge, expertise and thorough Vitamin D overview/options!!
Never seen VIT D toxicity.People are so deficient that I give 5000.Still the level does not go up.
Also needs to be given with K2,otherwise it will calcify the vessels.If VIT A is low,that also needed along with D3 ans K2.
What I want is a trial over 5 or 10 years and look at bone measures, decreases in certaindisease states, etc.
This channel is gold
How many IU units of vitamin D do you get from say 20 minutes in the sun?
What drs don't know is that you need to test D25 AND 1.25. 1.25 is the active D and 25 is the stock that shouldn't be above 30.
Supplementing breast fed babies?? Surely they get enough from their mother or the sun? Or have we had generations of children growing up with rickets and I just haven't noticed? We would put our babies outside in dappled morning sunlight for this purpose and fresh air.
Should coronary heart disease be a reason to supplement vitamin D as part of secondary prevention?
Vitamin D supplements have given me stronger more frequent erections.
Great video, as usual. We need your videos to counteract all the clickbait misinformation on Youtube. By the way, the NHS in the UK says "But since it's difficult for people to get enough vitamin D from food alone, everyone (including pregnant and breastfeeding women) should consider taking a daily supplement containing 10 micrograms of vitamin D during the autumn and winter." (400 IU)
What about 5000ius every other day, is that fine?
27:06 Giving vitamin D to treat an illness is not the same thing as taking it to prevent an illness. While there have been unsuccessful studies using vitamin D to treat autoimmune diseases, given the population and mechanistic data about Vitamin D might be useful at preventing autoimmune diseases. Unfortunately (as far as I’m aware) there hasn’t been a prospective randomized trial to determine whether Vitamin D supplements could decrease the risk of developing autoimmune diseases.
So given the very low cost and very low risk, empiric supplementation is likely a good idea for most people.
I'm in my mid 70s. For several years when I take a vit d supplement, I get heart palpitations ( less than 1000 mg of D3 once or twice a week or less). I am a rapid metabolizer per a dna test from the NIH and am intolerant of most medications.
Looks like animal foods have the most vit D.
Here in canada every doctor tells me we need 2500-5000 a day during the winter
I think normal active people will achieve a net exposure of 15 minutes daily going to work, going to the shops, hanging out the washing, taking the dog a walk. You may need more if it is cloudy.
my mother had loose stool complaints until we stopped her magnesium intake – it's a muscle relaxant
For the vast majority of time that humans have been on the earth, sunscreens didn't exist. Humans did not limit their time in the sun to 15 minutes per day.
Thank you for the nuances, and for differentiating groups.
Hey! You really cracked me up with the "discount code in the description below" (19:24) jajaja you are great!!!!
@DrDrayzday, a well-respected dermatologist, advises that sunscreen does not in fact impede vitamin D production in the skin. Curious what evidence you have to support that sunscreen reduces the amount of vitamin D the skin produces. Also wondering if there is even sufficient evidence for sunscreen's effects on vitamin D synthesis. Would love your input!
I eat healthy and walk every day but I have been taking 4000iu with K2 vitamin d for the last 4 weeks. I have started with headaches and nausea. I feel it's from the vitamin tabs.