Ideally you want to be getting your vitamin D from the sun. However, personal genetics (VDR Mutations), absoprtion issues, magnesium deficiencies, and our modern office life make that increasingly difficult. Supplementation when done right is effective and safe. Aim to get 10-15min in the sun each day within (+/-) 3 hours of noon.
There's a few pieces of recent research which indicate Vitamin D may be brought back up by Magnesium alone, and that magnesium deficiency is actually the culprit behind your Vitamin D Deficiency.
However, if you're experiencing the symptoms of Vitamin D deficiency and testing deficient or low - getting back up to fighting fit should be your main priority. It takes approximately 3 months of supplementation to get back up to a healthy level and you should feel benefit in a week or two.
Vitamin D has a crucial role in the functioning of the immune system and is linked to an inability to fight infections effectively, muscle weakness, fatigue and the development, depression, heart disease, high blood pressure, stroke, and several chronic conditions.
- Getting Sick or Infected Often.
- Fatigue and Tiredness.
- Bone and Back Pain.
- High Blood Pressure
- Impaired Wound Healing.
- Bone Loss.
- Hair Loss.
- Muscle Pain.
Which can lead to..
- Heart Disease.
- Chronic conditions
Disclaimer :: Please discuss any change in medication with a specialist. It's essential you get a comprehensive blood test before starting supplementation - If you're in the UK you can get one here at a good price. Personal genetics vary hugely and getting the co-factors wrong can have serious, permanent effects including exacerbating your conditions until you're bedridden, permanent blindness, hearing loss and nerve damage.
Proceed with caution. This is my own personal research and not a medical recommendation.
- Dose seperate from magnesium (either AM or PM depending on how you react to it). Gelcaps and sublingual spray are preferable.
- D3 increases your calcium levels by 400%, k2 is essential to direct the excess to where it is needed, rather than allowing it to be deposited in arteries, brain or other sensitive areas where it can reach dangerous levels.
- It is essential that you get 500mg of elemental Magnesium when supplementing as it activates D3 - without proper magnesium dosage you can end up with a toxic amount of calcium in your blood (hypercalcemia). Malate and Glycinate are the most popular forms. Your body can only absorb a certain amount of magnesium at a time - 200mg with each meal is optimal. You should top up with Transdermal magnesium (Oil, bath salts). This method of delivery is superior. However, it makes it hard to guage your intake. For the loading phase using both an oral supplement and baths/oil is reccomended.
- Boron works with vitamin D to help your bones use the minerals they need. Some people see benefits up to 30mg. Increase you dosage in small incriments until you find a suitable dose. If you have bone health issues - you may benefit from slowly moving up to 9mg Do not exceed 25 mg
- BetterYou Original Magnesium Oil Spray - 100ml
- Magnesium Malate 1000 mg – 180 Vegan Tablets
- Vitamin D 4,000 IU, Maximum Strength Vitamin D3 Supplement, 365
- Vitamin K2 MK-7 600mcg by NutriZing x90
- Solgar Boron 3 mg Vegetable Capsules - Pack of 100
- Epsom Salts Medical Grade, 10 kg
Things to look out for when supplementing.
- Milia ('Milk Spots') - A sign that your body is not converting UVB into D3.
- Symptoms of Magnesium deficiency. If you're not taking enough magnesium, high doses of D3 will deplete it and push you into deficiency.
The Vitamin D receptors are located in the CYP27B1 gene (Cytochrome P450, CYP2 family - the same family as CYP21A2 which is implicated by RCCX Theory)
CYP21A2 has a known link to progesterone which I believe expresses on the VDR genes in utero epigenically and is then passed on) [citation needed by there is some preliminary evidence below]
- Progesterone Influences Vitamin D and the Immune Response (2019)
- Vitamin D: a steroid hormone with progesterone-like activity (2019)
Vitamin D was shown to exert many physiological activities during the very early stages of gestation in perfect synchrony with progesterone. Both the molecules mutually help and reinforce the activity exerted by each one. A little bit later than progesterone is released, vitamin D secretion rises, but only if pregnancy occurs. Calcitriol contributes to prepare the endometrium to be receptive. Moreover, it supports the implantation process and the course of pregnancy through different but similar pathways to those used by progesterone, giving rise to a significant synergy of action. It is increasingly evident that vitamin D gives an essential support from the luteal phase onwards.
- Cutting Edge: Progesterone Directly Upregulates Vitamin D Receptor Gene Expression for Efficient Regulation of T Cells by Calcitriol (2015)
- Vitamin D contributes to mast cell stabilization (2017).
- Vitamin D Metabolite, 25-Hydroxyvitamin D, Regulates Lipid Metabolism (2017)
- Vitamin D3 represses IgE-dependent mast cell activation via mast cell-CYP27B1 and -vitamin D receptor activity (2014).
- Biochemical abnormalities in patients with multiple chemical sensitivities (1987)
- Vitamin D deficiency changes the intestinal microbiome reducing B vitamin production in the gut. The resulting lack of pantothenic acid adversely affects the immune system, producing a "pro-inflammatory" state associated with atherosclerosis and autoimmunity.
- Emerging role of vitamin D in autoimmune diseases: An update on evidence and therapeutic implications (2019).
- Does vitamin D play a role in autoimmune endocrine disorders? A proof of concept.
- Studies on 'autoimmune CYP27B1 VDR'
- Vitamin D and chronic diseases: the current state of the art (2017)
- Vitamin D and autoimmune diseases (2017)
- Glycemic changes after vitamin D supplementation in patients with type 1 diabetes mellitus and vitamin D deficiency
Mechanism & Co-Factors
- Nothing Boring About Boron (2015)
- Magnesium Supplementation in Vitamin D Deficiency (2019)
- Vitamin K and Bone Metabolism: A Review of the Latest Evidence in Preclinical Studies (2018)
- Newly deciphered vitamin D regulatory pathway opens doors to clinical research (2017).
- Associations between Organochlorine Pesticides and Vitamin D Deficiency in the U.S. Population (2012)
- Vitamin D status and surgical outcomes: a systematic review (2015)
- The Role of the Parent Compound Vitamin D with Respect to Metabolism and Function: Why Clinical Dose Intervals Can Affect Clinical Outcomes (2013)
- Vitamin D: Production, Metabolism, and Mechanisms of Action (2017)
- Daily oral dosing of vitamin D3 using 5000 TO 50,000 international units a day in long-term hospitalized patients: Insights from a seven year experience (2019)
- The Big Vitamin D Mistake (2017)
- Quantifying the vitamin D economy (2015)
- Vitamin-D deficiency = Mg deficiency (2014)
- The Truth About Vitamin D
- Scientific Opinion on Dietary Reference Values for magnesium
- Magnesium, vitamin D status and mortality: results from US National Health and Nutrition Examination Survey (NHANES) 2001 to 2006 and NHANES III (2013)
- Vitamin D in Hashimoto's thyroiditis and its relationship with thyroid function and inflammatory status (2018)
- The Role of Vitamin D in Thyroid Diseases (2017)
- Vitamin D Treatment in Patients with Hashimoto's Thyroiditis may Decrease the Development of Hypothyroidism (2016)
- Randomized controlled trial of vitamin D supplementation in children with autism spectrum disorder (2018)
- Impact of Vitamin D Supplementation on Attention-Deficit Hyperactivity Disorder in Children (2018)
- Effect of vitamin D treatment in children with attention-deficit hyperactivity disorder (2019).
- Vitamin D and autism, what's new? (2017)
Inflammation / Infection / Microbiome
- Effects of high doses of vitamin D3 on mucosa-associated gut microbiome vary between regions of the human gastrointestinal tract (2017)
- Vitamin D Deficiency in the Gulf Cooperation Council: Exploring the Triad of Genetic Predisposition, the Gut Microbiome and the Immune System (2019)
- Inflammation and vitamin D: the infection connection (2014)
- Vitamin D deficiency promotes epithelial barrier dysfunction and intestinal inflammation (2014)
- The role of vitamin D in polycystic ovary syndrome (2015)