Video

Transcript

today we’re going to talk about seven

ways to boost your vitamin d levels

why

majority of the planet earth is low in

vitamin d and vitamin d is

so important not just in bone health but

for immune health cardiovascular

your blood sugars and the list goes on

and on and on in fact almost every

single cell in your body has receptors

for vitamin d

and the rdas the requirements for

vitamin d are way too low they’re like

600 ius okay now that was based on

preventing bone loss but they didn’t

take in consideration all the other

functions of vitamin d to protecting

against inflammatory conditions to

having an immune system and based on all

the research and what i’m going to talk

about

i recommend the average person get about

10 000

ius of vitamin d every single day as a

maintenance dosage especially

in winter now if you’re getting a lot of

sun you definitely don’t need that now

at first glance 10 000 iu seems like a

lot of vitamin d right

well we’re talking about international

units and if we convert this to a

micrograms okay not grams not milligrams

but micrograms it’s 250

micrograms okay that is only

0.25

milligrams that’s one-fourth of one

milligram okay so that doesn’t sound

like very much does it

now as far as the toxicity levels of

vitamin d

um

the studies based on that and i did a

separate video on this are based on

people taking

hundreds of thousands of ius for months

and the biggest side effect is

hypercalcemia which is too much calcium

in your blood

which could increase your risk for

kidney stones so if you have any

thoughts at all about you know toxicity

levels of vitamin d

just consume 2.5 liters of fluid every

single day

why because that will prevent kidney

stones okay

i mean that’s really easy to do and also

just don’t take calcium supplements in

any large amounts so you wouldn’t want

to take the typical one a day with

the calcium carbonate okay if you did

these two things you would greatly

reduce your chance of the biggest side

effect from vitamin d if you’re

concerned

now when i talk about 10 000 i use a

vitamin d i’m talking about a

maintenance dosage if you’re trying to

use that for certain conditions

i would recommend going up to maybe 20

to 30 to 40 000 ius now the other thing

you need to know about vitamin d is

these requirements that you need

you just cannot get it from your diet

okay you just can’t get it from your

foods there’s just not enough vitamin d

in foods to get what you need so

you’re really dependent on the sun

and the sun will give you all the

vitamin d you need if you’re out there

long enough and if you expose your skin

to it because it is a certain wave

ultraviolet

rays

that interact with your skin that

convert the cholesterol

into

vitamin d so that being said let’s just

talk about the other barriers

that people run into with absorption we

have body barriers we have your stomach

ph if you don’t have a strong

acidic stomach you’re not going to get

the vitamin d absorption if there’s gut

inflammation that’s going to be a big

big barrier

if there’s any problem with your kidneys

let’s say you’re a diabetic and you have

kidney problems well the kidney and the

liver are two organs that help you

convert

vitamin d into its active form so kidney

problems equal low vitamin d and of

course if there’s liver problems whether

you have a fatty liver hepatitis or

cirrhosis

that can inhibit your absorption of

vitamin d

not to mention this one right here if

your liver is damaged you’re not going

to make the bile bile is absolutely

essential for

absorbing vitamin d

if you have insulin resistance like the

majority of the population you’re not

going to absorb vitamin d and of course

that comes from

a high carb diet and of course if you’re

a diabetic

you’re greatly limited with your

absorption of vitamin d now more and

more people are getting their genetics

tested and there’s a certain condition

it’s called polymorphism where the

receptor for vitamin d

doesn’t really absorb vitamin d too well

in which case you just need to take more

vitamin d so you can get that tested

just to see because i met this gal who

got a test and

here she was taking vitamin d the normal

amount of vitamin d and it wasn’t even

working because the receptor wasn’t

receiving because there was some genetic

defect

the more weight you have in your body

the less vitamin d you’re going to get

and the more vitamin d you require if

you had gastric bypass surgery

your ability to absorb vitamin d is less

if you have low diversity in your

microbiome

you can’t absorb vitamin d as much the

more stress you have

the less

absorption of vitamin d you’re going to

have so you can see there’s a lot of

barriers but there’s even more

let’s say you go on a low fat diet or a

low cholesterol diet

or

even worse you’re on medications like

statins that’s going to limit the raw

material that vitamin d is created from

now vitamin d is a fat soluble vitamin

so when you take vitamin d

it might be a good idea to take it with

some oil or fat or a meal now another

barrier that people have is they for

some reason can’t swallow vitamin d

capsules let’s say they’re a child or an

adult that just can’t get the capsules

down now if you have this problem or you

have children that can’t swallow

capsules i have a very good solution i

put that in the description

it not only has vitamin d3 but it also

has vitamin k2

zinc as well as mct oil for absorption

now the other barrier is skin color the

darker your skin

the more vitamin d you’re going to need

and then we have age okay so your skin

gets thicker as you age and also you

absorb less vitamin d

and your location where you live is

important too it has to do with latitude

if you live in the northern part of the

planet not close to the equator

you’re going to have a difficult time

getting enough sun to convert your

cholesterol into vitamin d and then of

course we have the seasons okay you have

the winter

even if you lay out in the sun in the

winter okay you’re still not going to

get enough vitamin d simply because

where the sun is in relationship to

how much rays you’re getting vitamin d

absorption is also dependent on your

magnesium level and your zinc level two

other things that can limit your

absorption and anytime you take vitamin

d3 you always want to take vitamin k2

because they work together vitamin k2

keeps the calcium out of the joints

and the arteries okay and the last

variable that is a big variable is just

being outside in the sun enough

more and more people are inside

especially children and so that is

really why we are deficient

okay so let’s take a look at

how you can boost

your

vitamin d levels

get at least one hour in the sun every

single day okay of course not in the

winter but during the day and expose

your arms and your legs to the sun

directly that would be a good thing of

course expose your skin but not to the

point of being burned all right number

two take your vitamin d because it’s fat

soluble with some fat some nct oil or

when you eat a meal

and also when you eat the meal to get

your magnesium and your zinc make sure

you consume food high in magnesium as in

big salads now of course with the zinc

you can get zinc from a trace mineral

supplement or you can get it from

shellfish or seafood as well number

three

go on keto and intermittent fasting so

you have more ability to convert into

the active form of b3 also you’ll have

more bile to absorb vitamin d3

also you’re going to decrease insulin

resistance and help your absorption

and you’re going to lose weight which is

going to directly increase your ability

to absorb more vitamin d

not to mention you reduce your gut

inflammation from the fasting and absorb

more vitamin d so this is very very

important number four consume more fatty

fish on a regular basis

or cod liver oil the cool thing about

cod liver oil compared to like fish

supplements is that cod liver oil not

only has the omega-3 fatty acids but it

has vitamin a and vitamin d okay so it’s

unique in that it’s different than fish

oils okay fish oils don’t have vitamin d

fatty fish does but not fish oils so

that’s why i recommend the collard oil

number five if you take vitamin d in a

liquid form it tends to absorb better

especially if there’s gut issues if

there’s stomach issues

and there’s intestinal issues and i will

put a link down below in the description

for a good brand number six if you have

a genetic factor related to

um the receptor for vitamin d the only

solution you have is just to take higher

quantities so you wouldn’t take 10 000

ius you would probably take

30 000 ius as your maintenance dosage

and number seven increase more bile

generally speaking if you have more bile

you can absorb more vitamin d now how do

you do that well you can either take a

purified bile cell product or you can do

things to the liver to increase the bile

and on that note i think the best video

to watch next would be on how to

increase your bile salts i put it up

right here

you