I’ve been pounding the table about the healing power of vitamin D3 for years.
This fat-soluble vitamin is one of the “primitive” essential nutrients that kept our strong, powerful and free ancestors of the disease.
In previous letters, I have shown dozens of studies supporting the supply of this vitamin to fight cancer , heart disease, osteoporosis, diabetes, chronic obstructive pulmonary disease , dementia and Alzheimer’s disease. 1,2,3,4,5,6,7,8,9
But vitamin D3 has a mental and emotional impact.
is an effect I’ve seen in my patients, and helps me bring them out of antidepressants such as Prozac, Zoloft, etc.
New studies support me in this.
boost your “feel good” brain chemical up to 30 times higher
Vitamin D3 can even fight depression, helping the human brain to make serotonin , a neurotransmitter that regulates the mood. In fact, vitamin D3 can increase serotonin anywhere twice to 30 times. 10
Physicians in Norway also found that vitamin D3 intake, especially in large quantities, the amelioration of the symptoms of depression. 11
is good news, since depression can age faster than normal.
Not many doctors know about the connection between depression and aging. But there is a direct link. telomere length to be significantly lower in people with mood disorder was found causing a staggering 10 years of accelerated aging. 12
Telomeres are the protective caps of chromosomes. Shortened telomeres like premature aging and early death.
While you may already have a vitamin D3 supplement , you may not be getting all your benefits.
You see, most people taking a supplement of vitamin D3 think they’re getting enough. But often they are not. I have seen serious deficiencies in the blood of patients who have been taking 2,000 to 3,000 IU per day.
This is not an isolated problem. A National Survey of Health and Nutrition Examination found only 10% US population They had therapeutic levels of vitamin D3 in their systems.
What is the cause of this epidemic?
Well, unlike our ancestors, most people now work indoors and avoid the sun completely. And our processed foods and meats raised on factory farms shortage of critical nutrients contained in the foods that our ancestors ate.
Chances are you are not getting enough vitamin D3. And that puts you at serious risk of age-related disease. But it’s never too late to do something about it.
3 easy steps to get more vitamin D3
In my patients, what I consider a “therapeutic level” of vitamin D3 in the blood is between 40 and 60 ng / ml. To reach that level, I recommend a daily intake of 8,000 IU of vitamin D3 per day.
These are the best ways to do this …
Step 1: Do not be afraid of the sun. Provided avoid sunburn, get some midday sun unprotected for 10 to 15 minutes a day is good for you. It will give between 3,000 and 5,000 IU of vitamin D3.
But here is what you need to remember. It is not enough just to take a walk. It is necessary to expose the skin that normally covered. If you always wear a shirt when you’re out in the sun, try taking your shirt. Even if you just sit in your backyard for a few minutes. Getting sun when you’re all covered will not have the same effect.
Step 2: Eat foods rich in vitamin D3. Be sure to add food sources of vitamin D3 to your daily diet. A serving of cooked wild salmon and mackerel provide about 350 IU of vitamin D3 each. Sardines and tuna in oil provide about 225 IU of vitamin D3 each. And a spoonful of cod liver oil contains about 1,400 IU of vitamin D3.
Step 3: Take a supplement. Your food will probably not give all the vitamin D3 you need. I recommend taking a supplement of vitamin D3 called cholecalciferol . Is the same as the vitamin D3 that your body produces. Just be sure to avoid the synthetic form of vitamin D2 in most multivitamins. It is less potent and less absorbable.
Here are some more tips I always tell my patients.
Be sure to take a magnesium supplement of 600 to 1,000 mg per day of vitamin D3 with her.
Magnesium levels may decrease when boosting your intake of vitamin D3. And magnesium is essential for more than 300 different chemical reactions in your body, including those that produce energy and protect the heart and blood vessels.
In addition, you want your vitamin D3 supplement to include vitamin K2, which helps activate and enhance the absorption of vitamin D3.
also Vitamin K2 has been shown to help prevent cancer, promote brain health, regulate blood clotting, and prevent the buildup of plaque in the arteries . By combining both vitamins, a powerful, disease-fighting one-two would be generated.
To your good health,
Al Sears, MD, CNS
1. Hibler EA1, Molmenti CL, Lance P, Jurutka PW, Jacobs ET. Associations between circulating 1,25 (OH) ₂D concentration and the odds of metachronous colorectal adenoma. Cancer Causes Control. 2014 Jul; 25 (7): 809-17. doi: 10.1007 / s10552-014-0382-6. Epub 2014 April 16. ncbi.nlm.nih.gov/pubmed/24737199
2. Hibler EA1, Molmenti CL, Lance P, Jurutka PW, Jacobs ET. Associations between circulating 1,25 (OH) ₂D concentration and the odds of metachronous colorectal adenoma. Cancer Causes Control. 2014 Jul; 25 (7): 809-17. doi: 10.1007 / s10552-014-0382-6. Epub 2014 April 16. ncbi.nlm.nih.gov/pubmed/24737199
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