Strategies for Getting Enough Vitamin D


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For the sake of your body, make it a point to eat vitamin D-rich foods or take a vitamin D supplement. As with many nutrients, you can overdo it taking supplements. The safe upper limit for children 1 to 8 years is 2,500 to 3,000 IUs per day; for other children and adults (including women who are pregnant or breastfeeding), it’s 4,000 IUs per day.

But even without sunscreen, it’s nearly impossible to get enough D from sun exposure between October and April in most parts of the country. Shade, clouds and dark-colored skin also reduce the amount of vitamin D your body makes in the sun. For the sake of your body, make it a point to eat vitamin D-rich foods or take a vitamin D supplement. Eat foods rich in Vitamin D. Free range eggs, salmon and other oily fish have higher levels of Vitamin D. Consider increasing how much you eat of these foods throughout winter to help keep your Vitamin D levels in tip top shape.

Consider investing in a Sun Lamp. Vitamin D is essential, and, although you can take supplements, natural sources are always a better option. Stay wise about your sun exposure and get just what you need each day, and not one UV ray more. Get out of the sun before it has a chance to burn and if necessary use a safe sunscreen. One of the best ways to get enough vitamin D is through sun exposure, since skin absorbs ultraviolet-B (UVB) rays to manufacture the nutrient.

Evidence shows this can happen even if you’re wearing sunscreen. Regular sun exposure is the most natural way to get enough vitamin D. To maintain healthy blood levels, aim to get 10–30 minutes of midday. Vitamin D isn’t found in abundance in too many foods. (Things like wild salmon and fortified milk and yogurt are the exception.) And the only other way to get the nutrient is. Top tips for getting enough vitamin D Eat foods that contain vitamin D, such as oily fish, mushrooms and egg yolks.

Enjoy the sun safely during summer. From about late March/early April to the end of September, the majority of people should be able to get all the. Getting sufficient sunlight is the best way to ensure that your body gets enough vitamin D. From maintaining healthy bones and teeth to protecting against a range of diseases and condition.

According to the National Osteoporosis Foundation, the following groups of people may not be getting enough of the sunshine vitamin: People with darker skin The darker your skin, the more sun exposure you need to get the same amount of vitamin D as a fair-skinned person. People who spend a lot of time indoors.

List of related literature:

(c) Although there is no increased requirement in pregnancy, women who do not get sunlight exposure or adequate intake of fortified foods rich in vitamin D (milk products, ready-to-eat cereals, fatty fish, and egg yolk) should be given vitamin D supplements (Lowdermilk & Perry, 2007; Penney & Miller, 2008).

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Historically, the treatment for these conditions was cod liver oil, a rich source of vitamin D. If you know that you’re not getting enough sunlight and you’re not eating enough of the foods that contain vitamin D, you may need to take vitamin D supplements.

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Vegan athletes who consume few fortified foods, who train indoors, or who have limited sun exposure are at increased risk for vitamin D deficiency.12 While the RDA for vitamin D is 600 IU (15 mcg) for adults from 19 to 49, a growing number of experts suggest intakes of at least 25 to 50 mcg (1,000 to 2,000 IU) per day.

“Becoming Vegan: The Complete Reference to Plant-Base Nutrition, Comprehensive Edition” by Brenda Davis, Vesanto Melina
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A common approach correct vitamin D deficiency is to administer 50,000 IU capsules of vitamin D2 weekly for 4–8 weeks and monthly thereafter [1–5] and levels repeated in 3 months.

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Clinical Practice Guidelines, vitamin D deficiencies should be treated with 50,000 IU of vitamin D2 or vitamin D3 once a week for 8 weeks or its equivalent of 6000 IU of vitamin D2 or vitamin D3, daily to achieve a blood level of 25 (OH)D above 30 ng/mL, followed by maintenance therapy of 1500–2000 IU/d.

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The low angle of the sun’s rays, especially from October to April, plus the fact that fortified milk is the main dietary source of vitamin D (100 international units [IU]/250 mL), means that most Canadians need to take a vitamin D supplement (Osteoporosis Canada, 2009b).

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Children and adolescents who do not get regular sunlight exposure or drink at least 32 ounces of vitamin D–fortified milk each day should take supplemental vitamin D daily.37

“Nutrition” by Paul M. Insel, Don Ross, Kimberley McMahon, Melissa Bernstein
from Nutrition
by Paul M. Insel, Don Ross, et. al.
Jones & Bartlett Learning, 2016

The CPS recommends that pregnant or breastfeeding mothers consume vitamin D 2,000 IU daily, especially during the winter months, to maintain optimal vitamin D stores in both the mother and the infant.

“Vitamin D: Physiology, Molecular Biology, and Clinical Applications” by Michael F. Holick
from Vitamin D: Physiology, Molecular Biology, and Clinical Applications
by Michael F. Holick
Humana Press, 2010

Vitamin D is one of the most important anticancer vitamins, and I take at least 1,000 IU of vitamin D3 in supplement form every day.

“Chris Beat Cancer: A Comprehensive Plan for Healing Naturally” by Chris Wark
from Chris Beat Cancer: A Comprehensive Plan for Healing Naturally
by Chris Wark
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Dietary Guidelines for Americans recommend that older adults, people with dark skin, and those exposed to insufficient ultraviolet radiation (i.e., sunlight) consume extra vitamin D from vitamin D–fortified foods (such as milk) and/or supplements.

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  • High blood level of Vitamin D3 gives high degree of viral immunity but it takes days for the liver to process the vitamin into 25(OH)D.
    Calcifediol is the prescription drug version of 25(OH)D. This hospital in Cordoba, Spain did a randomized trial on 76 hospitalized Covid patients. 50 patients were given Calcifediol and 26 patients (the control group) were not given Calcifediol. Only one Calcifediol recipient had to be admitted into ICU and he survived. 50% of the control group had to be admitted into ICU and 2 died. This was in spite of the fact that the Calcifediol group had a much higher over age 60 population.

  • Vitamin D studies from New England Journal of Medicine

    DIABETES. Among persons at high risk for type 2 diabetes not selected for vitamin D insufficiency, vitamin D3 supplementation at a dose of 4000 IU per day did not result in a significantly lower risk of diabetes than placebo.

    CANCER and HEART DISEASE. Supplementation with vitamin D did not result in a lower incidence of invasive cancer or cardiovascular events than placebo.

    No Value for Routine Vitamin D Supplementation

    Thomas L. Schwenk, MD

    A randomized trial, a meta-analysis, and a guideline all point in the same direction.

    Enthusiasm for recommending vitamin D supplementation to prevent a wide range of skeletal and extraskeletal disorders was diminished considerably by three publications in 2018.

    In VITAL (Vitamin D and Omega-3 Trial), researchers randomized nearly 26,000 middle-aged and older adults with no history of cardiovascular (CV) disease, cancer, or other serious disorders to receive vitamin D3 (2000 IU daily) or placebo. Mean serum 25-hydroxyvitamin D level increased in vitamin D3 recipients only. During median follow-up of 5 years, major adverse CV events and invasive cancer occurred with equal frequencies in the two groups (NEJM JW Gen Med Dec 15 2018 and N Engl J Med 2018 Nov 10; [e-pub]). The VITAL researchers are expected to report eventually on other outcomes, including fractures.

    In a meta-analysis of 33 randomized trials, effects of supplementation with calcium, vitamin D, or both on fracture rates were investigated in older community-dwelling adults (age, ≥50). There was no reduction in risk for hip fracture or vertebral, nonvertebral, and total fractures for any supplementation intervention. The results applied to subgroups with 25-hydroxyvitamin D levels lower than 20 ng/mL or with previous fractures (NEJM JW Gen Med Feb 15 2018 and JAMA 2017; 318:2466).

    Finally, the U.S. Preventive Services Task Force (USPSTF) updated previous guidelines addressing vitamin D supplementation. The Task Force found adequate evidence to recommend against vitamin D supplementation to prevent falls and found insufficient evidence to recommend supplementation to prevent fractures in men and premenopausal women. For postmenopausal women, they recommend against low-dose supplementation, but evidence was insufficient to determine whether higher doses prevent fractures. The USPSTF emphasized that these recommendations apply only to community-dwelling older adults who are not known to have osteoporosis or vitamin D deficiency (NEJM JW Gen Med May 15 2018 and JAMA 2018; 319:1592).

    The VITAL study joins many others in which disease associations with low vitamin D levels do not necessarily translate to benefit from supplementation. However, given widespread routine measurement of vitamin D levels by clinicians (a practice for which there is no supportive evidence currently) and over-the-counter availability of supplements, vitamin D use is unlikely to decline.

  • I liked this video, clear concise and accurate information, excellent presentation skills and diction. Would be interesting to know Dr. Sam’s take on This vitamin in as a prophylactic during the Covid-19 outbreak?
    Here in the Uk we will hopefully hear in October about double blind placebo comparison peer reviewed study for NICE (National Institute for Clinical Excellence) to confirm the benefits of taking Vitamin D3 supplements in the fight against he Covid-19 infection. There have been a number of quite significant observational studies that point to the fact that if your VitD3 plasma level is 75 N/Mols your risk of serious illness from the infection is much reduced. Up to now NICE is reported as saying there is “no evidence” because the studies so far have not been large scale double blind studies. However the consistency of the observational studies should not be ignored because there is no downside to upping the Vit D3 intake by say 2000IUs daily. This will not create a ‘toxic level’ which would be plus 220Nmols. AS Dr. Sam says the only way of knowing your Vit D3 level is to commission a blood test. Interestingly my wife and I did this, mine was 85 N/mols hers was 59N/mols so we have upped her daily supplement.

  • Has anyone used the Erectodom Secrets to solve your erectile dysfunction problem? Simply do a search engine search. On there you will discover an awesome tips about how exactly you can last longer in bed. Why don’t you give it a shot? perhaps it is going to work for you too.

  • well this 43 y/o woman who lost nearly 60lbs refuses to go topless LOL I will wear shorts tho.
    On a side note, I learned from Dr. Mercola yrs back that 20mins in the sun early morning and around 6pm will give you 10,000iu not 1,000iu safely.

  • Many thanks for the information on vit d. I am however a little confused on quantity. I am taking between 5000 and 10000 iu per day but the book I am reading comments that some people take 50000 plus. How does this relate to your intake? Many thanks, thoroughly enjoy your videos.

  • Never had I ever had a teacher or doctor such as Dr. Sam. Such a lovely charismatic darling with a lot of awesome information to provide.

  • Good talk as always. I would appreciate it if you could express the vitamin D3 in IU or list the conversion factor as well as mcg. thank you

  • Hi, I am a stone former and i saw in the internet that taking cod/fish oil will reduce kidney functioning for kidney patients. Is it true?

  • Dear Dr. Sam, again I find You the most endearing part about the video, please forgive my mistake about your accent being Australian, New Zealand is beautiful, I am envious. Also your inserted clips are hilarious and add to the content of your videos. And Thank You for responding so quickly on my question about statin drugs. Okay, I am 68 and in generally good health, I take a Vit.D3 supplement, I am currently taking 100 mcg per day, 50 mcg morning and 50mcg in the evening. My thought is too boost my immune system during this Covid threat, is that wrong headed thinking? Am I taking too much? Again Thank You, the World would have been miles ahead had they heeded your Covid advise.

  • New Zealand is such a long commute from the US for a Doctors visit..Well it is for my health so what can I say:) Seriously I do not get enough vitamin D and I will try to get outside more often into the Sun. I enjoyed your video on Metoprolol as well I take it and yes I think it can really depress your mood.

  • Wow, you are a very handsome man!! Haha!! I noticed I had low VD when I got a few cavities and was exhausted all the time. It’s common for people in AZ to develop low vitamin d in the summer because it’s so hot no one wants to be outside!!

  • I’ve been wondering if taking a multi vitamin every morning would help in at all.. All I get told is they’re no use, & you get plenty from food.. But my diet, although pretty good.. Plenty of fruit & veg, fresh meat, cereals like porridge, etc.. The trouble is, my appetite is so poor, & I don’t eat enough of anything really.. Then some days I don’t eat anything, other days, I can only force myself to a bowl of wheetos, corn flakes, rice krispies, or porridge.. I very rarely have 3 meals a day.. So basically, would the multivitamins benefit me at all?? �� Thanks Dr Sam.. Great vid as always!! Honest doctors are a rarity these days, wish we’d a million of ya!! �� Take care Doc!! ��

  • Hi Dr. Sam:) I have a question. If I use minoxidil and then afterwards other topicals containing other ingridients, will my skin still absorb? Or will my skin be saturated by first application, so other topicals wont penetrate?

  • Would you do a video on prostate cancer detection. I am in the states. The PSA blood test and DRE ex. am have been called into question. Your thoughts

  • Sit Out in Cool Sunshine, Early Mornings & Evenings, ( SUBJECT To YOUR CLIMATE!! )
    Avoid SUNBURN or HEATSTROKE! Be Sensible!! or look up better advice. in your country.

  • 2:18 Do people with darker skin need more vitamine D or more sun exposure? I thought it is just harder to get vit D with darker skin, not that you need more.

  • Everytime a movie clip shows up you tickle me somehow I always get surprised. Love you explanations short and precise cant get enough of your videos that you.

  • Wow… Dr Gorgeous… All of a sudden I’d do anything for vitamin D. Stark naked outside? I don’t understand… You’ll have to demonstrate…

  • Dr.sam…let me be frank wid u…the only reason I subscribed u was because watching ur smiling face in my recommended list makes me so relaxed….n I love hearing ur voice too..��well iam not the only one u can check in the comments below…��just watching u boosts our immune system..thank u doctor..

  • What a refreshing breath of fresh air this doctor is! Haven’t been to a doctor in years, but if I was living where she practices, I would be calling for an appointment! Keep up the great work and vibrant personality! ��❤️

  • My Dr prescribed vita d-3 5,000i is the bottle says every other day. I have not been consistent but trying. But she never told me exactly why. This amount or anything. If I get my lab test will that tell me why?

  • Oh my god. Such a beautiful Doctor. I love your eyes, smile, very soft spoken. ��. You r beautiful. I think any patients who just start listening you, wil get cured and no need of any medication,��.
    Your advise, your smile is the only best medicine.

  • why does NZ seem to take upvitamin information like this about D and also the vitamin C for cancer treatment? It is impossible to get any airtime in the UK.

  • Dr Sam. I started watching your very informative videos and immediately subscribed. Your format is excellent… presenting questions and then answering. Very informative, great topics, wonderful accent… I’m hooked. Your pleasant personality absorbs me into your topic which you cover with every detail. Please do a segment on mens issue with prostate and perhaps cover both invasive and non invasive treatments. I’ve heard of Resum and Eurolift but would love your perspective on this issue. Thank you!

  • I’ve tried just a bit of Vit D3, a tiny amount of 400UI basically nothing, but I get really hot, and HR goes up, not sure what is going up. I live in the Northern US. I do get sick. Do eat foods that have Vit D. Any ideas why I’m reacting? Is it imbalance of nutrients? If I could supplement with Vit D that would help my health.

    What is UI of the amount you take?

  • Yes, Vitamin D supplement is very much necessary for the urban people bcoz most of the time they remain indoors either in office or home, BTW nice informative session with very pleasing personality, Good Luck

  • Love your videos, they’re very informative!!! Love the breakdown on the various vitamins your body needs, and the the reaction to less or more needed in the body. Also, please cover more female hormone issues.

  • If I never hear those words “Corona virus” or “Covid 19” or “mask” or “social distancing” ever again, it will never be soon enough. I’m sure everyone agrees with me. I’m sick to death of hearing it now.

  • I have thalassemia and when I take the supplements I get really sick so I’m considering doing the drips…hopefully that will get rid of my muscle/bone pains that I’ve been getting since starting other medications