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the question is can you actually get

enough vitamin D just from your diet

from the food that you’re eating let’s

talk about that now the RDAs the dietary

recommendation for vitamin D per day is

400 to 800 international units okay but

these figures are were designed to

prevent a disease okay like rickets

they’re not designed to maintain a

healthy body so in actuality these

should be a lot higher well let’s take a

look at the foods moistures three and a

half ounces give you six hundred and

forty IU’s okay so that’s not quite 800

but it’s something Salmond fatty fish 4

ounces 410 IU’s sardines 3 ounces 175 I

use tuna 4 ounces 92 I use so you can

see that the fish that’s not as fatty

doesn’t have the quantities of vitamin D

one egg is 42 I use and that’s in the

yolk cod liver oil one teaspoon

I’m sorry one tablespoon thirteen

hundred and sixty I use so there you

have it right there that’s really a good

source beef liver of three and half

ounces

30 is not too much mushrooms 1/2 a cup

is 20 I use but this is actually an

inactive version of vitamin D vitamin d2

so that’s to convert into d3 and these

are all d3 and the conversion is not

that great so the answer is it’s

extremely difficult if not impossible to

get your vitamin D from just the food ok

now son will give you or may give you a

thousand international units per 10

minutes of Sun if you’re younger okay

because as you age the skin doesn’t

absorb as much vitamin D in fact as you

age you need three times as much Sun to

get the same level of vitamin D

okay if you’re thin overweight people

have a harder time absorbing vitamin D

if you’re lighter skin the darker the

skin the more vitamin D you need okay

it’s actually five times more so you

just need more vitamin D because of the

pigment and if you have any vitamin D

receptor mutations you’re going to need

a lot more Sun or vitamin D and a lot of

people actually have a mutation in the

receptor for vitamin D preventing them

from absorbing it next one is if you

live in the south if you live in

somewhere in the north if you live in

Canada or Alaska your level of vitamin D

is going to be dramatically lower if

you’re being exposed to the Sun midday

you’ll get this amount of vitamin D from

ten minutes if you have a lot of skin

exposure so you have to have your shirt

off you have to have shorts on if you

get it in your face you know if you’re

just having a shirt and maybe you’re

just exposing your hands in your face

which I’ll do a video just on that alone

you’re really not going to get the

vitamin D levels and you have to make

sure there’s no Sun screens you have to

make sure you have a healthy liver in

fact the fattier the liver the less

vitamin D you’re going to absorb also if

you’re not in medications right if you

have medications that will block your

vitamin D and also if you’re not stress

because the higher the cortisol the less

vitamin D you’re going to expose to so

Sun will help you if these conditions

are in place the reason I’m bringing

this up is that a lot of people are

deficient up to 57% of the population is

deficient in vitamin D and it might be a

good idea to either focus on getting

more Sun or even take vitamin D as a

supplement thanks for watching

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