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About the benefits of vitamin D, I'm sure everyone reading who one day decided to go over to the side of a healthy lifestyle and learn the basics of biohakinga (those. to know everything that is happening at the amino acid level with your body, and other trace elements).
Many in the network of water is written with this vitamin. For their own favorite readers I rendered this material only all the most important and useful, much of what you have not even heard.
Let's talk about how this vitamin is steep (it is its use can easily compete with vitamin C), Everything will be given to the reference scientific publications (as you like), And what dosage of vitamin it is the most optimal. After all, information on dosages very widely.
If you do not have time to read the article and delve into the material, do not be lazy, please, put a finger up to the paper and save it to his social networks. Because of the material I am very well popotela and make out everything you need. After reading it, you then see for yourself how many delusions been written about this vitamin on the Internet.
I drink vitamin D3 for two years, has raised its level in plasma from 25 ng / ml to 52 ng / ml, ie, I hit the optimal indicator corridor. consulted (and charge) With sports endocrinologists and people who know by heart the human body atlas and not just versed in the power sports, and even remotely help people recover from workouts, gain weight, lose weight, get rid of the allergy, and generally make the world around man it's better.
The most important thing about vitamin D. Or why northerners live without him is not so rosy
If we have a vitamin C improves iron absorption and saves people from anemia, vitamin D improves the absorption of calcium. Simply put, It makes our bones stronger and saves from arthritis, degenerative disc disease and other "delights" of life from the less active and sedentary lifestyles. In the current circumstances, when people at work and at home most of the time sitting at the computer - vitamin D arhivazhen.
The second important point - reduces the risk of cardiovascular disease and the development of diabetes due to the fact that vitamin D improves insulin sensitivity. For the most curious - read about it an interesting study on the NCBI.
Vitamin D and depression
The third important point (or why southerners northerners more positive, and why in the southern areas do not even think about suicide) - Vitamin D helps get rid of depression. John Canelli, MD, and the man that vitamin D is exploring the length and breadth, I found a direct relationship of depression not only with hypothyroidism (low thyroid), but also with vitamin D deficiency.
I have always believed and will assume the depression the most serious problem, for which the way to solve the problems of all the advice is simple - to turn to a therapist. Talking about it with each sneaker, and easy to say. But nobody can even suggest a great professional who had not made out its human patient with glass eyes and ever-flowing saliva because of strong anti-depressants. Many even corny puns can not support people in difficult situations, even within families. So with such pseudo-experts, depression will have the "power" commensurate with cancer than with SARS.
Vitamin D and life expectancy
Also I have in this respect a study on ANTICANCER RESEARCH. This is an independent publication, and to select only high-quality scientific data on experimental and clinical oncology.
The paper summarizes all the data on vitamin D and mortality rates. It is proved that a lack of this vitamin contributes to premature death. There you will find an interesting paragraph about vitamin metabolism: how do we get it from sunlight, more precisely - we get from the liver, only ultraviolet light helps him, in other words, have arisen in our body. I will not be here much load terminology article to read in his spare time, Google translator excels and helps you understand the context of the written material.
Vitamin D, skin and hair
Four powerful and vital argument for vitamin D, I sounded. And strengthened links to serious scientific publication, and not on any "saytik about everyday life potions and tinctures on the grass by Tamarkin".
But I have the same beauty-blog and circumvent ignored the facts of vitamin D effects on skin and hair, I just can not :-)
Let's start with the skin. Therefore, vitamin D is entered into our body with Vitaminka, accumulated in the skin, and then to the liver. There it is converted to calcidiol, then - is synthesized in the kidney and goes into the active hormone calcitriol.
Now a little about calcitriol. He does not just help absorb calcium and phosphate, it is "sociable" with other hormones: One helps synthesize well, together with the other he is working to improve the body. A kind of a good friend who helps everyone. Including androgen deficiency which leads to neurasthenia, obesity, decreased libido, and all this is reflected in our skin.
On the skin, there is another interesting fact. there is studyThat dermatologists in 70% failed to achieve remission pruritus high dose of vitamin D (50 thousand. IU per week). And the treatment of idiopathic pruritus, in principle, is a difficult task for dermatologists.
And now about the psoriasis. Brazilian doctors were able to achieve remission in patients of psoriasis and (attention!), Vitiligo (skin when a person just spotted without itching and peeling). But there was a dose of horse - patients received daily 35 thousand. IU and the whole thing took place under strict medical supervision for six months. Home alone this will not repeat! And do not forget that psoriasis remission achieved in Brazil, a country with an equatorial and tropical type of climate. In our latitudes, and if the doctors will carry out such studies, then adjusted for climate daily dosage will be even higher than that of Brazilian patients.
Now, about your hair. In hair follicles have receptors for vitamin D (as in brain tissue, as described above). The lack of vitamin D receptors can "disconnect" (things effect on medical called inactivation). And this is a direct way to alopecia. even there studyThat vitamin D may play the role of defender of alopecia areata.
How did our grandmothers did without vitamin D? After all, before even thought about it
In the days of our grandmothers did not have big cities. There was no air conditioning in the apartments (now even the Arabs in the UAE prefer to sit in the room during the day under good air conditioning). And the food was different: cows grazed outdoors, nobody kept cattle in enclosed areas, even the fish artificially bred in closed farms, as they are now. Changed everything: lifestyle, work (more than sitting in the office, rather than in the open air work), food.
Even in Soviet times on vitamin D was not so much research as it is now. All they knew about it - is the salvation from rickets.
Incidentally, in the USSR able to produce vitamin D (prepared ergosterol and irradiated with ultraviolet light), but using an alcoholic solution. He eventually evaporate and vitamin becomes more concentrated. Hence violations were in dosages. However, again, vitamin D has not received as much attention as it is now.
Which is better: vitamin D2 or D3?
here here It describes in detail the difference between vitamins. In short: D3 - from animal products, D2 - from plant foods. D2 cheap to manufacture and less calcidiol synthesized in the liver. D3 is simply better in every way.
How do I know how much is in my blood contains vitamin D?
A blood test on the 25-OH vitamin D. It is desirable that in the laboratory where the measurement method used chromatography-mass spectrometryIt gives a more accurate analysis of the vitamin in the blood.
And, ideally, three days before delivery of analyzes to stop taking vitamin D.
What to take?
I accept only SolgarIs tested personally for me vitamins. I took 5,000 IU per day, and got into the corridor optimum value of vitamin D in the blood.
Now I reduced dosage and drink away 4 tablets of 1,000 IU per day. Still, I'm sure that guzzle vitamin D3 should not be in one sitting, and during the day. Therefore, the tablets of 1,000 units for me the best option right now.
If you have a lot of weight, it is better to take 10,000 IU in gel capsules. Firstly, vitamin D3 to digest bad for those who have excess weight, and require a lot more units. Secondly, it is more convenient, than 10 tablets per day taken during the day, such as in my photo above. If you want too, as I stretch during the day 10,000 IU, then before lunch and in the evening one tablet 5000 IU.
If anything, the ME (in English. IU) - an abbreviation of "international units". They are easier to read in the text than micrograms (ug or mcg). If you have to translate in micrograms unit, it is sufficient to multiply by 40. Here's how my photo bubbles: 25 g * 40 = 1000 IU. It's simple.
If suddenly, for whatever reason you do not want to wait for a parcel with iHerb 10-14 days (I was in Kaliningrad through the Pony Express delivered an average of 9-10 days in the US), or not available Solgara, you can take Vigantrol or Akvadetrim 15,000 IU.
In what form to buy vitamin D3?
Ideally, of course, in liquid capsules with oil. Sam vitamin refers to a fat-soluble, and in such form has greater bioavailability. However, all good and tablets, speak from experience.
How much to take?
Well, I finally came to the most important issue.
So, if you are shirtless (or in a bathing suit) do not walk down the street on a clear sunny day 3 hours - then 4000 IU. This is the starting daily dose. I would say that this is the minimum dose of vitamin. And these same words confirm all athletes who better understand the biochemistry of many doctors.
People with excess weight is the normal dosage of 10,000-15,000 IU per day.
Now about the children and adolescents. The new edition for 2018 of the National Program "Vitamin D deficiency in children and adolescents of the Russian Federation: modern approaches to correction". From her bring scan recommendations for dose of vitamin D3 for children.
In the same book contains the daily dose of vitamin D3 for pregnant women - 2,000 IU during the entire period of pregnancy.
How much vitamin D should be in the blood?
Biohakery (which have sports title in weightlifting or powerlifting, it is desirable - the master of sports) practice revealed the most optimal corridor: 50-70 ng / ml. Such people I trust completely, because they know how to restore the body after weight training.
If we believe the Russian association of endocrinologists, then the reference values are the norm in laboratory values: 30-100 ng / nm.
In the study by Akvadetrima norm is 30-120 ng / nm.
You decide what level of vitamin D3 want to keep the blood. Important to not less than 30 ng / ml. Because with a deficit of vitamin people it will be more prone to disease, and life expectancy it will affect not the best way.
On everything today. This is my first such extensive material on Badam and vitamins. If you want me to continue on this heading (and you like what the materials are attached to reference sources) - let me know in the form of a thumbs up on an article ;-)
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