Check your vitamin d

heilsa

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this is especially legit for all ethnics with dark skin in nordic countries and all basementdwellers = aka 99% of all users here

but lets start with the beginning:




what is vitamin d?



Vitamin D is a fat-soluble vitamin that plays a role in many important body functions. It is best known for working with calcium in your body to help build and maintain strong bones. Vitamin D is also involved in regulating the immune system and cells, where it may help prevent cancer.

Your body stores vitamin D and can make it when your skin is exposed to sunlight. Vitamin D is also found in some foods, mostly ones like milk that have been fortified with vitamin D. There are two forms of vitamin D: ergocalciferol (vitamin D2) and cholecalciferol (vitamin D3). Some research suggests that cholecalciferol is better at raising levels of vitamin D in the blood.






In adults, many people may not be getting enough vitamin D, especially those who live in northern areas (like the northern half of the U.S.) and the elderly. People with dark skin do not absorb sunlight as easily as those with light skin, so their risk of low vitamin D is even higher.


its estimated that three-quarters of U.S. teens and adults are deficient in vitamin D



Why is vitamine d so legit?






Getting the proper amount of vitamin D may help prevent several serious health conditions.

Osteoporosis

Vitamin D helps your body absorb and use calcium, which you need for strong bones. Getting enough vitamin D throughout your life is important, since most bone is formed when you are young. For post-menopausal women who are at higher risk of osteoporosis, taking vitamin D along with calcium supplements can reduce the rate of bone loss, help prevent osteoporosis, and may reduce the risk of fractures.

Other Bone Disorders

Vitamin D protects against rickets and osteomalacia, softening of the bones in adults. Seniors who live in northern areas and people who do not get direct sunlight for at least 45 minutes per week should make sure they get enough vitamin D through fortified milk and dairy products. Or they can take a vitamin D supplement or a multivitamin with vitamin D.

Prevention of Falls

People who have low levels of vitamin D are at greater risk of falling, and studies have found that taking a vitamin D supplement (700 - 1000 IU daily) may reduce that risk. In seniors, vitamin D may reduce falls by 22%.

Parathyroid Problems

The four parathyroid glands are located in the neck. They make parathyroid hormone (PTH), which helps the body store and use calcium and phosphorus. Vitamin D is often used to treat disorders of the parathyroid gland.

High Blood Pressure (Hypertension)

In population studies, people with low levels of vitamin D seem to have a high risk of developing high blood pressure than those with higher levels of vitamin D. However, there's no proof that low levels of vitamin D cause high blood pressure in healthy people.

Evidence about vitamin D and blood pressure has been mixed. When people with kidney disease or an overactive parathyroid gland (hyperparathyroidism) develop high blood pressure, low levels of vitamin D may play a role. But another large study found that taking vitamin D and calcium supplements did not lower blood pressure significantly or reduce the risk of developing high blood pressure in postmenopausal women. If you have high blood pressure, you should follow your doctor's advice about whether vitamin D might help.

Cancer

There is some evidence that getting enough vitamin D may lower your risk of certain cancers, especially of the colon, breast, prostate, skin, and pancreas. This evidence is based mostly on studies of large groups of people, population studies, and doesn't prove a connection between taking vitamin D and lowering your cancer risk. Laboratory studies show that vitamin D may have anti-cancer effects in test tubes. But no human studies have directly measured whether taking vitamin D lowers cancer risk.

Some research suggests that postmenopausal women who take calcium and vitamin D supplements may have a lower risk of developing cancer of any kind compared to those who don’t take these supplements. But a large study of more than 36,000 postmenopausal women found that taking calcium and vitamin D supplements did not lower their risk of breast cancer.

One study suggests that taking calcium and vitamin D supplements together may reduce risk of colon cancer. Population studies suggest that people who have higher levels of vitamin D in the blood have a lower risk of developing colorectal cancer. But again, the evidence isn't entirely clear. Another study examining postmenopausal women who took calcium and vitamin D supplements found that they did not have a lower risk of colorectal cancer. In addition, researchers don't know how much vitamin D you would need to take to get any potential benefit.

Seasonal Affective Disorder (SAD)

SAD is a type of depression that happens during the winter months, when there's not much sunlight. It's often treated with photo (light) therapy. A few studies suggest that the mood of people with SAD improves when they take vitamin D. Talk to your doctor about whether vitamin D might help your treatment for SAD.

Diabetes

Population studies find that people who have lower levels of vitamin D are more likely to develop type 2 diabetes than people who have higher levels of vitamin D. But there is no evidence that taking vitamin D can help prevent or treat type 2 diabetes.

One study found that giving infants doses of 2,000 IU per day of vitamin D during the first year of life may help protect them from developing type 1 diabetes when they are older.

Heart Disease

Population studies suggest that people with low levels of vitamin D have a greater risk of developing heart disease, including heart attack, stroke, and heart failure compared to people with higher levels of vitamin D. Low levels of vitamin D may increase the risk of calcium build-up in the arteries. Calcium build-up is part of the plaque that forms in arteries when you have atherosclerosis and can lead to a heart attack or stroke. Other population studies show that people with lower levels of vitamin D are more likely to have risk factors for heart disease, including high blood pressure, type 2 diabetes, obesity, and high cholesterol.

However, one large clinical study found that taking 200 IU of vitamin D along with 500 mg of calcium twice per day did not reduce the risk of heart attack or stroke.

Multiple Sclerosis (MS)

Population studies have found that women who take at least 400 IU of vitamin D daily lower their risk of developing MS. And higher levels of vitamin D in the blood seem to be associated with a lower risk of developing MS in white men and women, although the same may not be true of African American and Hispanic men and women. However, this does not mean that vitamin D supplements will help prevent or treat MS in people. Further human studies are needed.

Obesity

Population studies have found that people who have lower levels of vitamin D are more likely to be obese compared to people with higher levels of vitamin D. One high-quality study also found that postmenopausal women who took 400 IU vitamin D plus 1,000 mg calcium daily for 3 years were less likely to gain weight than those who took placebo, although the weight difference was small. Women who were not getting enough calcium to start with (less than 1,200 mg per day) saw the most benefit.

Overall Mortality

Population studies suggest that people with lower levels of vitamin D have a higher risk of dying from any cause.




vitamin D may also play an important role in mental health and in depression. Vitamin D acts on the areas of your brain that are linked to depression, but exactly how vitamin D works in your brain isn’t yet fully understood.


Research does seem to show a link between low levels of vitamin D in the blood and symptoms of depression. However, research hasn’t yet shown clearly whether low vitamin D levels cause depression, or whether low vitamin D levels develop because someone is depressed. Lack of vitamin D may also be one of many factors that contribute to a depressed mood. There may be many other things that cause depression, which means it’s difficult to say for certain that when depression improves it is vitamin D that is causing the improvement. https://www.vitamindcouncil.org/health-conditions/depression/#





Symptoms of vitamin d deficiency


If you are low in vitamin D, does your body produce symptoms?

The truth is that it’s extremely difficult to tell whether you have a vitamin D deficiency. The only way to be absolutely sure is to take a blood test. Until fairly recently, 20 nanograms per milliliter (ng/mL) of vitamin D in the blood was considered adequate. More recent evidence shows that 30 ng/mL or even 40 ng/mL may be required for optimal health.

Most people with a vitamin D deficiency won’t be aware of it. It doesn’t usually produce noticeable symptoms. However, symptoms are possible. If you are vitamin D deficient, you may experience:

  • muscle/joint pain and weakness
  • bone pain
  • tiredness or fatigue
  • depression



Which are the risk groups which are likely to have a vitamin d deficiency?

Lifestyle, race, age, and other factors can put you at risk for vitamin D deficiency. If you fit any of the following descriptions, you may need to consider getting more of the vitamin.

You shun the sun. The sun is the primary cause of premature aging on the skin, and it can also increase risk of skin cancer. It’s no surprise, then, that a lot of people try to stay out of it. We’ve all been advised to use sunscreen on a daily basis. While avoiding UV rays can help keep skin healthy and looking young, it can also deprive us of the primary source of vitamin D.

You live in northern latitudes. Those who live in the northern states (north of the 37th parallel) are more at risk of vitamin D deficiency, because of the angle of the sunlight in the winter months. A study published in The Journal of Nutrition concluded that it’s common for people in the northern half of the U.S. and Canada to have insufficient vitamin D in their blood. In the International Journal of Circumpolar Health, researchers also discussed the challenges of vitamin D deficiency in those living in northern latitudes. They determined people in northern latitudes should consider vitamin D supplements in winter months.

You eat a vegan diet. Few foods are good natural sources of vitamin D. The best options are animal foods, such as fatty fish and fish liver oils. Beef liver, cheese, and egg yolks also contain small amounts. If you eat a vegan diet, you’re not consuming these foods, so you may be at greater risk of deficiency. You can eat fortified foods, such as cereals and orange juice, but these may not supply enough on a daily basis.

You have dark skin. The more melanin you have in your skin, the darker it is. Melanin reduces the skin’s ability to make vitamin D from the sun. One study found that African Americans were more at risk of vitamin D deficiency than other Americans. The researchers noted that pigmentation reduces vitamin D production in the skin.

You’re over the age of 65. In The Journal of the American Medical Association, researchers estimated that between 40 and 100 percent of older adults in the U.S. and Europe are vitamin D deficient. They also found that low levels of vitamin D were associated with dementia and other forms of cognitive decline. A Mayo Clinic study also noted that even when seniors get regular sun exposure, their skin produces 75 percent less vitamin D than young adults.

You are obese. A number of studies have linked obesity with vitamin D deficiency. In the Journal of Nutrition, researchers noted that low levels of vitamin D are “highly prevalent” in patients with obesity. A study in The American Journal of Clinical Nutrition, found that vitamin D is less bioavailable in obese people.

You have a digestive disease. People with Crohn’s disease, celiac disease, or other illnesses that affect the digestive tract may experience low vitamin D levels. These diseases can make it difficult for the body to absorb vitamin D from food sources.
You have chronic kidney disease. If you have this disease, you may have more difficulty absorbing and utilizing vitamin D in your body. You may need to take vitamin D supplements.








How Is Vitamin D Deficiency Treated?





Standard treatment for a vitamin D deficiency is supplementation. Though it may seem like you could eat the right foods and recover, scientists have found that the level of vitamin D in most foods is too low to correct a deficiency.

Researchers at the Mayo Clinic recommend supplementation with vitamin D3. They suggested a daily dose of 800 to 2,000 IU (international units). The Institute of Medicine sets the daily upper limit at 4,000 IU. If you are taking a vitamin D supplement, always take it with a meal that contains fat for best absorption.




Can you overdose it?


Yey you can overdose but even if you do it with supplements its very rare and unlikely. however visit you doctor first before you start supplementing it.


Although most people take vitamin D supplements without any problems, it’s possible to take too much. This is called vitamin D toxicity. Vitamin D toxicity, where vitamin D can be harmful, usually happens if you take 40,000 IU per day for a couple of months or longer, or take a very large one-time dose.
Vitamin D is fat-soluble, which means your body has a hard time getting rid of it if you take too much. When you take large amounts of vitamin D, your liver produces too much of a chemical called 25(OH)D.
When your 25(OH)D levels are too high, this can cause high levels of calcium to develop in your blood. High blood calcium is a condition called hypercalcemia.
The symptoms of hypercalcemia include:

  • feeling sick or being sick
  • poor appetite or loss of appetite
  • feeling very thirsty
  • passing urine often
  • constipation or diarrhea
  • abdominal pain
  • muscle weakness or pain
  • feeling confused
  • feeling tired
In some rare diseases, you may be at risk of hypercalcemia even if you have low vitamin D levels and haven’t taken much vitamin D. These diseases include primary hyperparathyroidism, sarcoidosis and a few other rare diseases. See our Hypersensitivity page page for more information.

https://en.wikipedia.org/wiki/Hypervitaminosis_D
[hr]
Why is it so important to combine vitamin d with vitamin k?


Vitamin K2 engages in a delicate dance with vitamin D, and you need both in adequate amounts for optimal health. The importance of this was once again highlighted in a new study…

The study was designed to compare the effect of oral administration of vitamin K2 (MK-7) plus vitamin D, or vitamin D alone, on the progression of coronary artery calcification score and carotid intima media thickness (the lining of the main arteries in your neck that feed blood to your brain), which are hallmarks of potentially lethal heart disease and stroke.
The data revealed a slower progression of calcification in those taking both vitamin K2 and vitamin D compared to those taking vitamin D alone.1 The study’s lead author said:

In this study, the K2 and D protected against cardiovascular calcification, while the D group alone did not. Clearly, this has positive implications for human health."
This makes sense because whereas vitamin D provides improved bone development by helping you absorb calcium, there is new evidence that vitamin K2 directs the calcium to your skeleton, while preventing it from being deposited where you don't want it.

If you take calcium and vitamin D but are deficient in vitamin K2, you could be worse off than if you were not taking those supplements at all, as demonstrated by one meta-analysis that linked calcium supplements to heart attacks.2


http://articles.mercola.com/sites/articles/archive/2013/10/19/vitamin-d-vitamin-k2.aspx


http://umm.edu/health/medical/altmed/supplement/vitamin-d
http://www.healthline.com/health/vitamin-d-deficiency#3




CLIFFS:

-VITAMIN D DEFIENCY WILL FUCK YOU UP BIG TIME
-THREE QUARTEL OF THE WHOLE POPULATION IN NORDIC COUNTRIES HAVE A VITAMIN D DEFICIENCY

- IF YOUR ARE BASEMENTDWELLER (LEAVING THE HOUSE ONLY TO DRIVE TO THE GYM/WORK) OR AN ETHNIC WITH DARK SKIN LIVING NORDCELLAND YOU ARE IN A RISK GROUP FOR VITAMIN D DEFICIENCY
-VISIT YOUR DOC TO GET YOUR VITAMIN D LEVEL CHECKED (30 ng/mL or even 40 ng/mL may be required for optimal health)
- ALWAYS COMBINE VITAMIN D WITH VITAMIN K2
- BE AWARE OF OVERDOSING
 

4everbulking

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I have 10,000 iu pills. Took 5-6 of them everyday during the winter. Didn't notice much and when I got some sun in the spring my mood got better random boners will sitting in the sun overall just felt better in every way. Sun > pills
 

heilsa

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4everbulking said:
I have 10,000 iu pills. Took 5-6 of them everyday during the winter. Didn't notice much and when I got some sun in the spring my mood got better random boners will sitting in the sun overall just felt better in every way. Sun > pills
where do you live ? are you an ethnic with dark skin?

inb4 im a pale dude living in sunstate cali
 

4everbulking

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heilsa said:
4everbulking said:
I have 10,000 iu pills. Took 5-6 of them everyday during the winter. Didn't notice much and when I got some sun in the spring my mood got better random boners will sitting in the sun overall just felt better in every way. Sun > pills
where do you live ? are you an ethnic with dark skin?

inb4 im a pale dude living in sunstate cali
Sorta pale can tan easily, east coast
 

heilsa

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4everbulking said:
heilsa said:
where do you live ? are you an ethnic with dark skin?

inb4 im a pale dude living in sunstate cali
Sorta pale can tan easily, east coast
yeah east coast =/= germany, scandinavia

less sunhours in a year than cali in a day crew checkin in
 
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This is legit. I read somewhere that vitamin d3 can help increase testosterone levels. Scientists did a study that men with low t levels often had low vitamin d levels
 

IcedEarth

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4everbulking said:
I have 10,000 iu pills. Took 5-6 of them everyday during the winter. Didn't notice much and when I got some sun in the spring my mood got better random boners will sitting in the sun overall just felt better in every way. Sun > pills
yes the sun can give you 20,000 units if you walk all day on the beach and are white
[hr]
Yanis Varoufakis said:
Margarine?You expect us to consume margarine?
butter
[hr]
I take 8,000 iu and my facial bloat disappeared, lost weight, got better skin texture
 

Vertu

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Not a SINGLE mention of "wild salmon" in a thread about Vitamin D? LOL.

Listen. If you live in northern hemisphere  nations like Canada, USA, Sweden, Norway, United Kingdom, Germany, France, etc, and aren't consuming wild salmon year round (ie. the only worthwhile food source of Vitamin D) then you are legit demented. But EVEN THEN that isn't enough. In the summer months you BETTER be getting bare naked sun exposure for 30 fucking minute minimum, around NOON hours (ie. 11AM - 2PM)

Message to all blackcels: If you're black you are legit fucked. You need at least 2 or 3x as much exposure as a white to make similar amounts of Vit D. Unless you're posting from Nigeria or Ghana then you are 99% guaranteed to be D deficient.
 

heilsa

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Vertu said:
Not a SINGLE mention of "wild salmon" in a thread about Vitamin D? LOL.

Listen. If you live in northern hemisphere  nations like Canada, USA, Sweden, Norway, United Kingdom, Germany, France, etc, and aren't consuming wild salmon year round (ie. the only worthwhile food source of Vitamin D) then you are legit demented. But EVEN THEN that isn't enough. In the summer months you BETTER be getting bare naked sun exposure for 30 fucking minute minimum, around NOON hours (ie. 11AM - 2PM)

Message to all blackcels: If you're black you are legit fucked. You need at least 2 or 3x as much exposure as a white to make similar amounts of Vit D. Unless you're posting from Nigeria or Ghana then you are 99% guaranteed to be D deficient.
salmon is legit. however as i already pointed out

Standard treatment for a vitamin D deficiency is supplementation. Though it may seem like you could eat the right foods and recover, scientists have found that the level of vitamin D in most foods is too low to correct a deficiency.


Researchers at the Mayo Clinic recommend supplementation with vitamin D3. They suggested a daily dose of 800 to 2,000 IU (international units). The Institute of Medicine sets the daily upper limit at 4,000 IU. If you are taking a vitamin D supplement, always take it with a meal that contains fat for best absorption.



Also keep in mind that many people here are either dark skinned ethnics or people who barely go outside (im not even talking about basement dwellers but if u just go out to work/go to the gym/groceries u wont get enough sun exposure in nothern europe). i bet more than 70% here have vitamin d deficiency.
 
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Is being pale only attractive on a woman or is it possible to run a vampire game? I rarely leave my house and I adore my fair skin.
 

Neck Brah

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The studies are all cited at the bottom of the article. Suppversity is a great site for nutritional information

http://suppversity.blogspot.co.uk/2014/05/vitamin-d-e-k-how-much-and-what-type-of.html


So what do I need to optimally absorb my "fat soluble" vitamins? 

Vitamin A & carotenes require relatively high amounts of fat for optimal absorption.

Vitamin D absorption benefits from additional fat in the diet. While we don't know the optimal amount, we do know the optimal type: A high MUFA, low PUFA fat (the effects of saturated fat are unknown, but I gather they will be positive, as well). 

Vitamin E requires only minimal amounts of fat (~3g) for optima absorption.

Vitamin K appears to be most fat hungry. The more fat you have in a meal, the better it is absorbed. If you supplement, always take the pills with your highest fat meal in the day.





Considering there are lots of people on here taking Vit K...

Vitamin K is a relative newcomer to the public's understanding of the alphabet soup. Aside from being it a good tool to rip customers vitamin K, or rather K1 (plant sources) and K2 (animal sources) are thus also the only fat soluble vitamins not everyone knows. The fact that the amount of phylloquinone (K1) that makes it into your blood stream is ~70% reduced if you eat your spinach without fat (Gijsbers. 1996).

And if we take the results researchers from the Gifu University School of Medicine present in a 1996 paper in the Journal of Pharmacological Sciences, as a reference, the amount of fat you need to optimally absorb your K2 (menaquinones), is not exactly low.



Figure 3: For optimal absorption of K2, there has got to be a huge amount of fat in the meal - but who wonders. K2 comes with a high amount of fat (Uematsu. 1996)

Uematsu et al. had to supply their subjects, who consumed otherwise identical test meals with 8.8, 20.0 and 34.9g of fat in them with the maximal (i.e. 35g) of fat before the K2 absorption maxed out. In that the total area under the curve did not really differ between those subjects who consumed the K2 before and those who took it immediately after the test meal. 

That's a pity, 'cause a high intake of vitamin K (menaquinone from animal sources) has been associated with a 27% reduced risk of developing heart disease (Geleijnse. 2004), an ailment of which many still believe that it was brought about by the fat they need to optimally absorb their vitamin K
 

modified

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Already checked mine. I'm in the bottom of the normal range.
 

iamagod

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Very legit thread. I doubt it is coincidence that all the slayers i know have lived in copious amounts of unprotected sunlight, while i wither away in my air conditioned room
 

paulus

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