Wonder why you want your vitamin D level to be in the optimal range and functioning properly? There are several things that Vitamin D supports and strengthens... those things include, but are not limited to, your immunity (wound healing), overall gut health and bone health.
There are many other things that Vitamin D supports and strengthens, but let us also bring to light the two most common health issues that Vitamin D helps lower the risk of ... these two health issues are CANCER and CARDIOVASCULAR events.
I would try and support most patients to be around 40 to 60 ng/mL. There are some instances where 60 to 80 could be considered 'optimal' but that is dependent on several factors in the patient's day-to-day life.
Here is a breakdown of the ranges and the different health risks :
<10 ng/mL : Clinically Deficient
<15 ng/mL : Risk of Rickets
<20 ng/mL : 75% greater risk of colon cancer
<30 ng/mL : Sub-Optimal - increased calcium loss (from bones that would cause osteoporosis), muscle pain, joint & back pain; increased diabetes, schizophrenia, migraines, autoimmune diseases (like lupus, scleroderma, thyroiditis), allergies, pre-eclampsia, increased inflammation, greater risk of depression, and poor wound healing
<34 ng/mL : 2x the risk of heart attacks
< 36 ng/mL : Increased High Blood Pressure
< 40 ng/mL : 3x the risk of multiple sclerosis
40 - 60 ng/mL : Optimal - Varying by individual
> 50 ng/mL : 50% reduction in Breast Cancer & decreased risk of all solid cancers
70 - 80 ng/mL : Slowing in cancer growth in patients with diverse types of cancer
> 100 ng/mL : Increased risk of toxic symptoms (e.g. hypercalcemia), especially if not matched with adequate Vitamin K2 and magnesium intake. Vitamin A is also required.
Normal dosing of vitamin D depends on your blood levels and your medical history. Those with impaired digestion and absorption of fats (and thus fat-soluble vitamins) may also need sublingual forms or higher doses to gain optimal blood levels. Impaired digestion & absorption of fats may require gut healing work to allow better absorption & digestion. Be sure to consult your practitioners about your unique needs.
Typical dosages for blood level ranges frequently recommended are as follows:
< 10 ng/mL : Ramp up to 10,000 IU D3 and take daily for 30 days then reduce to 4,000 IU daily. ( Test in ~ 8 wks.)
10 - 20 ng/mL : Ramp up to 8,000 IU D3 and take daily for 2 weeks then reduce to 4,000IU daily. (Test in ~ 8 wks.)
20 - 30 ng/mL : Ramp up to 2,000 IU D3 daily. (Test in ~ 8 wks.)
30 - 40 ng/mL: 2,000 IU D3 daily.
We ramp doses slowly to allow the body (and its Vitamin D receptors) to adjust gradually ! Also vitamin D needs Magnesium to be activated in the body so if you do not have enough Magnesium on board that creates a whole other dynamic.
Some of the most common foods that contain Vitamin D include :
You may want to go the route of natural production of vitamin D and that is totally okay ! So, 20 to 30 minutes of exposure to the sun with your arms and legs exposed (depending on your particular genetics) will give you about 10 to 15,000 IU of vitamin D a day. But like I mentioned, there's genetics involved. To sum it up; the darker the skin - the more sun exposure you'll need to get the same amount.
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