Recognized for the first time in 1922 in cod liver oil, cholecalciferol or vitamin D3 can be synthesized by the body following exposure to the sun’s rays.
Its primary function involves bone growth and prevention of rickets (calcium fixation). In food we find vitamin D mostly in eggs, dairy products, fish and mushrooms.
According to doctor Michael Holick of Boston University Medical Center, the sunshine vitamin improves mood, reduces the risk of heart problems, cancer, diabetes and Alzheimer.
Are you among the 42% of Canadians who have a vitamin D deficiency?
The average Canadian vitamin D level is around 68NMOL/L, on a scale of 75 to 250. To put things in perspective, gorillas’ vitamin D hovers between 150 to 200, while Australian lifeguards have an average reading of 163NMOL/L!
But we’re not in Australia and the Canadian winter – a matter of latitude – doesn’t help us stock this precious vitamin. In summer however, a 10 to 20 minutes full body exposure to the sun’s rays will boost our D3 level by 5,000 to 10,000 I.U. (international units).
Of course, because a lot of people use sun blocker creams the absorption of this vitamin is greatly reduced. That’s why supplementation makes sense. A dosage of 4,000 I.U. is considered safe by Health Canada. A six-month American study, with subjects taking 10,000 I.U. daily has shown no side effects in adults of both genders. Personally, I’ve been taking 5,000 I.U. daily for many years. My last blood test result was showing a 169NMOL/L level of D3 which I consider optimum.
Everybody can benefit from the precursive action of vitamin D: growing teens, athletes and especially people over 40 years-old! An elderly who falls and breaks a hip or collarbone will heal much faster if he’s taking vitamin D, and probably wouldn’t have broken any bones if his vitamin D level had been optimum!
HOW TO TAKE THE D3
Being liposoluble, the bioavailability of this vitamin will be maximized (30%) when taken with a substantial meal containing different sources of good fats (fish oil, eggs, olive oil, avocado etc…)
N.B. Salles et al. have shown that vitamin D potentiates leucine capacity to react with insulin and boost protein’s synthesis!
Some studies have shown that in men over 40 the absorption of amino acids is nowhere near what it was at twenty! Consequently, the best post-training strategy to fight sarcopenia, is to take your vitamin D with a serving of BCAA and 5gr of creatine. DSL NUTRITION has a super BCAA formula that delivers a truly potent 4.5gr of leucine per serving, and their vitamin D3 comes in 1,000 I.U. gel caps.
1,000 I.U. for children
2,000 to 3,000 I.U. for women
4,000 to 5,000 I.U. for men
Good to know…
• At your next medical exam, ask your doctor to take the vitamin D blood test (25-Hydroxy-D)
• A meta-analysis has shown a 50% reduction of colorectal cancer in people taking 2,000 I.U. of vitamin D daily.
• According to Harvard University Medical School, men with the highest vitamin D levels have 45% less chance of developing prostate cancer.
• An Australian study (men 18 to 45 years old) has shown a 45% testosterone increase after 2 months in subjects taking 4,000 I.U. of vitamin D everyday.
• Calcium and vitamin K (greens, hard cheese) help maximize vitamin D benefits.
• A study from the University of Texas has shown that vitamin D had a detoxifying effect on carcinogens produced by trans fats digestion!
• A report from the University of Auvergne came to the conclusion that vitamin D is absolutely essential for strength and muscle mass in elderly people.
• Vitamin D has been found to be more efficient than vitamin C for the immune system.
Finally, because of its numerous benefits: very affordable price and the worldwide scientific consensus, vitamin D3 deserves without a doubt, the title of Queen of vitamins!
Who wants to miss the boat?
• American Journal of Preventive Medicine
• The Vitamin D Solution - Michael Holick m.d.
• Neuropsychiatrie du vieillissement – Stephane Wakrand
• Levels of Vitamin D and Cardiometabolic Disorders:
Review and Meta-Analysis
• Randomized Trial of Vitamin D to prevent Seasonal Influenza
• Salles et AL 1,25(OH)2 Vitamin D3 enhances the stimulating effect of leucine.
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