I am a big believer in the role of vitamin D to optimize your health. As mentioned in the previous article, it helped to promote a variety of functions, including mental health, skeletal health and immune function.
But the topic of vitamin D has a topic, that is, toxicity. Just as deficiency can lead to a variety of health problems, it is important to maintain a proper balance because there is a problem if there is too much vitamin D. This problem was explored by Reinhol Vieth, Ph.D. while presenting presentations at the University of Minnesota, as well as other topics.
Vitamin D metabolism has been explained
Vieth starts his presentation in the video above by providing an overview of how vitamin D is produced and metabolized in the body.
• The skin creates an early version of vitamin D. This precursor substance is moved to the liver through blood flow and converted to 25-hydroxy vitamin D. When a doctor asks for a vitamin D blood test, this is the vitamin D measurement they are looking for.1
• The kidneys help to synthesize vitamin D. In order to be completely activated, 25-hydroxy vitamin D moves to the kidneys and converted into 1,25-dihydroxy vitamin D and works like a hormone.
This active form helps to absorb calcium from the foods eaten by the intestines. It also supports the stable environment of the body by allowing the cells to get what is needed to function correctly. Your body stores these nutrients in the same place as muscles and fatty tissues.2
• Easy way to understand how vitamin D is produced- To draw a picture that explains this process, visualizes the flow of vitamin D as moving through multiple buckets. The first bucket is made from the skin. The second is 25-hydroxy vitamin D in the liver. The third is the active 1,25-dihydroxy vitamin D generated in the kidneys.
The reason for the appropriate vitamin D is important because this nutrient does not work alone. It works with calcium and other substances to maintain a lot of parts of the body. Two common symptoms of vitamin D deficiency have fatigue and broken bones. But too many vitamin D is risk.
Vitamin D-calcium balance
Another important topic that Viet discusses is the interaction of vitamin D and calcium. In essence, vitamin D improves the ability to absorb calcium in meals.
• Vitamin D increases the bioavailability of calcium. If you eat rich foods rich in calcium, such as dairy products, if you have enough vitamin D, you will eat more minerals. In addition to supporting bones, calcium is important for muscles and neurological health.
• The parathyroid hormone (PTH) also supports calcium management. It acts as a messenger in the calcium system of the body. When the calcium level is low, the PTH sends a signal to the bone to release calcium to the blood flow. Vitamin D works with PTH to help the body absorb calcium from food through the digestive system to replenish bones.3
Too high vitamin D is excessive blood levels, causing hypercalcemia. You can feel that thirsty, tiredness develops faster, or digestive habits have changed. High calcium blood is rare, but it occurs when you take a large amount of vitamin D regularly.4
Influence of vitamin D
Low level vitamin D is not good, but the huge capacity gives additional stress to the system. If you are already sufficient vitamin D due to sun exposure and/or intermediate supplements, you can’t be healthier if you swallow more.
• Symptoms of excessive vitamin D- In Vieth’s announcement, he tells the story of a 29 -year -old man who has experienced extensive symptoms such as vomiting, thirst and acute renal failure. At first, doctors said he would diagnose him as gastroenteritis and eventually feel better.
But the man had to come back, and now the doctors have taken him seriously. They tested his blood containing 3.72 mmol/L calcium (normal for 2.20 to 2.65 mmol/L) and 1,555 nmol/L of vitamin D (normal 20-80 nmol/L).5
• Enhanced products greatly increase vitamin D levels. After all, the man’s father had to be hospitalized for similar symptoms. Vieth mentioned that after investigating the eating habits, the table sugar of the father and son was strengthened with pure vitamin D. Eventually, they completely recovered when they removed the enhanced table sugar.6
Set the foundation to the optimized vitamin D level
The takeout is that the excessive vitamin D intake is as harmful in food or supplement. Therefore, it is important not to exceed the recommended amount in mind.
• It is the best way to expose the skin to natural sunlight at the right time. But there is a warning to know, like the highest diet in linoleic acid (LA). When ultraviolet rays face the skin, it interacts with LA, causing inflammatory reactions and DNA damage. As a result, high LA diets are more likely to cause sunlight and skin damage.
• Work to get rid of LA from the body and approach more carefully to the sun exposure. It is recommended to avoid high intensity noon until you take off vegetable oil for at least six months.
In general, the risk of sunlight and skin cancer is reduced as it gradually removes LA from the body, which takes two to three years. However, after about 6 months, the skin is generally better protected in the sun, so you can safely enjoy the sun exposure around the sun.
• Consider skin color when optimizing vitamin D. Melanin, which is responsible for skin pigmentation, also acts as a natural sunscreen. This means that if the skin is dark, it takes more time under the sun to create a vitamin D with a lighter complexion.
Additional guidelines for safe sun exposure
If you start to be exposed to regular sunlight, use this simple safety test. See your skin to see the first signs of pink, an early warning for the sun. Before the skin turns pink, stop the sun exposure to prevent damage. This Pinkness threshold will help you determine safe exposure time.
What should I do if I have to spend time under the sun, but I haven’t completely remove LA from my body yet? Here are some recommended protection strategies:
• To improve the UV resistance of the skin, take 12mm Astarzanthin every day.
• To prevent UV-induced DNA damage, apply the topical niacinamide (vitamin B3) cream before the sun exposure.
• Eat a baby aspirin 30 to 60 minutes before the sun exposure to prevent LA conversion to the linoleic metabolites (OXLAMS).
• Use molecular hydrogen supplements to counter the oxidation stress.
How to replenish vitamin D
Most people can probably benefit from vitamin D3 supplements, but it is important to test vitamin D before starting supplementation.
• I can’t depend on the recommendation of blankets. The important factor here is the level of blood, not the dose.
• Sweet spot to take advantage of vitamin D- Studies have shown that the optimal level for health and disease prevention is 60 ng/ml ~ 80 ng/mL, and the cutoffs for sufficient are about 40 ng/ml. The desired measurements in Europe are 150 to 200 nmol/L and 100 nmol/L, respectively.
I published a comprehensive vitamin D report that explains how to guarantee how to guarantee the mechanism of action of vitamin D and how to guarantee the optimal level. It is a good idea to download and share the report with everyone you know. The quick summary of the main stage is as follows.
1. First, measure the level of vitamin D. Knowing what blood levels are, you can evaluate the dosage required to maintain or improve your level. If you can’t get enough vitamin D in the sun (you can use the DMinder app.7 You need to replenish your oral cavity to see how many vitamins your body can create depending on the location and other individual factors.
2. Individualized vitamin D dose evaluation- To do this, you can use the chart below or use the Grassrootsheealth vitamin D*calculator. To convert ng/mL to European measurement (NMOL/L), multiply 2.5 to Ng/ML measurement. To calculate the amount of vitamin D due to regular sun exposure in addition to supplementation, use the DMINDER app.8
3. Test again within 3 ~ 6 months- Finally, it is necessary to reconstruct the level of vitamin D within 3-6 months to evaluate how solar exposure and/or supplementary dose works.
Take vitamin D with magnesium and K2
It is recommended to be accompanied by oral vitamin D and magnesium and K2. According to almost 3,000 individual data, 244% more oral vitamin D is required if you do not take magnesium and vitamin K2.9
In a practical point of view, this is that combining all three supplements requires much less oral vitamin D to achieve a healthy vitamin D level.
Frequently asked questions about vitamin D toxicity (FAQ)
cue: Why is vitamin D important for health and how is it in my body?
no way: Vitamin D supports spirit, skeletal and immune health. It is converted to 25-hydrocloxy vitamin D from the liver generated from the sun exposure and finally activated in the kidneys with 1,25-dihydoxy vitamin D. This final form helps to absorb calcium and maintain cell function.
cue: Can you have too many vitamin D? What is the danger?
no way: Yes. Excessive vitamin D leads to hypercalcemia (hypertension), causing symptoms such as fatigue, thirst, digestion and kidney failure. This occurs when chronic supplements or unconsciously consuming reinforced foods.
cue: How does vitamin D interact with calcium and other nutrients?
no way: Vitamin D improves calcium absorption of foods essential for bones, muscles and neuro health. Maintain calcium balance with parathyroid hormones (PTH). Replenishing magnesium and vitamin K2 is also important because it helps to effectively and safely function for vitamin D function.
cue: What is the safest way to get vitamin D from sunlight?
no way: To avoid the sun, it exposes the skin to the sun just before it turns pink. When the diet is high linoleic acid (vegetable oil), solar sensitivity increases. Over time, reducing Los Angeles intake and using a protective strategy (Astarzan tin or niacinamide) can help the skin work better for UV exposure.
cue: How should we replenish vitamin D?
no way: Start by testing the blood level. The optimal range is 60 ~ 80 ng/mL (150 ~ 200 nmol/L). Use the same tools such as DMINDER apps or calculators of grassrootsheealth to evaluate the sun exposure and determine the correct amount of supplements. To adjust your intake as needed, test it again every 3-6 months.
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