So this is the first in what I hope will become a series focusing on nutrition, fitness and general health. In counterpoint to all the stressful information that bombards us on a daily basis, I want to contribute in a positive and proactive way.
The “Healthy Bites” series is not meant to be a deep dive into the subject matter; rather, it is meant to be more of an “amuse bouche”, an appetizer, to hopefully pique your interest and make you want to explore further on your own. The usual disclaimer - this is not medical advice, please consult with your physician before implementing supplementation, nutritional & lifestyle changes.
I decided to start with vitamin D, not just because of its crucial importance to health, but because it seems that the powers-that-be are not only suppressing info on vitamin D, but actively propagating misinformation. So I want to get some basic information out, before the censorship hits full force.
Vitamin D confers an amazing number of health benefits. Optimal levels can slash your risk of 16+ different kinds of cancers, and can help reduce the risk of other conditions, such as T2D, chronic inflammation, age-related macular degeneration and Alzheimer’s. Vitamin D has infection fighting abilities in the treatment of colds, the flu, other coronavirus infections and tuberculosis.
While it is called a “vitamin”, it is actually a steroid hormone, obtained from sun exposure, food sources and supplementation (see mercoladotcom)
Deficiency is rampant in North America. Part of the challenge is that in northern latitudes, we simply cannot get the appropriate amount of sun exposure. The widespread use of (potentially toxic) sunscreens further hinders our ability to generate enough vitamin D.
Darker skinned people are more at risk. Remember, dark skin is a protective evolutionary adaptation for humans who evolved near the equator. Darker skin protects you against the higher levels of solar radiation found in equatorial regions. But by the same token, darker skin means you require MORE sun exposure for vitamin D synthesis. In northern latitudes, supplementation is even more important if you have darker skin.
What are good vitamin D levels to aim for? A decent range is:
50-70 Ng/ml (USA)
125-175 nmol/L (Canada)
You can (and should) get tested for 25(OH)D when your doctor sends you for bloodwork. It’s worth paying for it yourself .
Personally, I take 5000IUD3, with anywhere from 100-150mg K2.If I feel a sniffle coming on, I’ll up my D3 supplementation to 10000IU for a week or so. It is very difficult to get too much D3. K2 is a whole other post, but let’s just say that it works synergistically with D3. It is nature’s blood thinner. So if you are on pharmaceutical blood thinners, leave the K2 out. Taking 200mg magnesium with D3 increases the absorption.
If you want to get an idea of when you can get decent sun exposure (beyond the advice of being outside during solar noon for 10-20 minutes), there is an app called D-Minder. It gives you the appropriate times for sun exposure in your geographical area!
Vitamin D assay was delisted by MSP in BC a few years ago. It's now available for $75 self-pay.
I am running a trial on myself; at 4000 units/day through last winter I achieved 135 mmol/l.
I have abstained all summer while working on my tan, and will have it rechecked this week.
I offered a Loonie to anyone who could remember a politician or medical expert recommending Vit. D since the onset of the Covid scam. Two winners, both declined the coin.
Dr. Steven Malthouse made the point, in a public lecture, that Vit. D metabolism varied so much by individual that it was difficult to predict the effective dose without measuring.