Vitamin D is super important. Your health receives broad-reaching consequences because of its involvement with Vitamin D. But are you taking it right? Many people make mistakes. Such mistakes negatively affect the effectiveness of vitamin D. Let’s fix those problems. Learn about optimizing your use of vitamin D in your body.
Mistake #1: Neglecting Magnesium – The Unsung Hero
Vitamin D needs magnesium to assist its functions. The correct amount of magnesium enables vitamin D to perform effectively. The absence of adequate amounts would lead to adverse effects. Vitamin D won’t do its job.
Why Magnesium is Essential for Vitamin D
Magnesium is a must. Vitamin D functions best when your body has an adequate supply of magnesium along with it. Your body uses this substance in multiple biochemical operations. We’re talking over 300 different enzymes. The effectiveness of Vitamin D depends on including sufficient magnesium amounts.
The body requires magnesium as a regulator which maintains appropriate calcium levels. The increase of calcium in your arteries risks medical conditions. Magnesium helps regulate this. The heart benefits from the protective effects of this substance. Pretty cool, right?
The Best Forms of Magnesium to Take
All forms of magnesium do not possess equal benefits. Different magnesium types have different levels of effectiveness in the body. Which one should you grab?
The frequently used form of magnesium oxide belongs to this category of supplements. The small amount of magnesium your body absorbs from this substance is negligible. We’re talking only 3-4%. Plus, it can cause diarrhea. No thanks!
The selection of magnesium glycinate represents a superior option for consumption. The human body absorbs almost 80 percent of the magnesium supplement. Take it in the evening. The compound enables better rest during sleep periods.
Magnesium citrate is another option. People tend to prefer glycinate over magnesium this form. The choice is yours.
Recognizing Magnesium Deficiency Symptoms
Vitamin D intake will reveal any deficiencies of magnesium in the body. Do you have a way to determine if your magnesium levels are insufficient? Watch out for certain symptoms.
A few individuals experience nausea along with strange heartbeats. Others get muscle cramps. Headaches are another sign. Magnesium deficiency symptoms may be detected through the appearance of these signs.
The symptoms tend to appear during your morning hours. Your body tends to have lower magnesium at this time. Pay attention to your body. Your symptoms exist to communicate an important message about your health condition.
Mistake #2: Ignoring Vitamin K2 – Directing Calcium Where It Belongs
Vitamin K2 is another key player. Together with vitamin D the substance directs calcium management. Let’s see why this matters.
The Importance of Vitamin K2 with Vitamin D
The body needs Vitamin D to properly absorb calcium from the diet. The battle consists of two essential parts. Vitamin K2 directs that calcium. Where does it go? Into your bones and teeth.
Through its function Vitamin K2 controls the location of calcium distribution in the body. The protection of your arterial structures and soft tissue together with vascular walls becomes possible due to this mechanism. It’s a team effort.
Choosing the Right Type of Vitamin K2 (MK-7)
There are different forms of K2. MK-7 is a great option. What makes it so special?
The K-7 vitamin can benefit individuals who develop calcium buildups in their arteries. Scientific research indicates that MK-7 might have anti-cancer properties. That’s a big win.
Aim for 100 micrograms of MK-7. A dose of 100 micrograms of MK-7 should correspond to every 10,000 IU of vitamin D3 intake. The correct dose of this substance matters for achieving beneficial results.
Mistake #3: Overlooking Zinc – The Cholesterol Converter
The process of generating vitamin D depends on zinc as an essential component. It helps with a key process. This is how it works.
Zinc plays a crucial role during the synthesis process of vitamin D
Vitamin D synthesis occurs when zinc transforms cholesterol into the nutrient. The human body requires cholesterol to perform different processes. It’s not the enemy.
Adding 20 milligrams of zinc with each intake of 10,000 IU Vitamin D3 will be advantageous. The correct vitamin D consumption becomes possible with proper zinc supplementation.
Additional Benefits of Zinc
Beyond its support of vitamin D activity zinc performs several additional functions. Zinc serves as a necessary factor required to produce sex hormones. What does that mean? Hormonal equilibrium depends on the functioning of zinc.
Mistake #4: Insufficient Vitamin D3 Dosage – Going Too Low
The majority of people fail to consume adequate amounts of vitamin D. People continue to follow standard vitamin D3 dosage guidelines. A single insufficient dosage of vitamin D3 could be inadequate for proper treatment.
Debunking the RDA Myth
The suggested daily intake specified by the RDA falls below accurate requirements. We’re talking about 600-800 IU. Such small dosage intake probably produces minimal results.
Consumers should take vitamin D3 daily doses at minimum levels of 6,000 to 10,000 IU. The correct dosage of Vitamin D3 leads to significant outcomes in treatment. Some people need even more.
Addressing Fears of Toxicity
Concerns about consuming too much vitamin D exist among several people. People find it difficult to accumulate toxic levels of vitamin D intake. You will not experience toxic levels when you consume the mentioned nutrients along with your daily vitamin D3 intake.
Dr. Michael Holick advises everyone to take daily 10,000 IU of vitamin D3. Dr. Bruce Hollis continues to use these same maximum doses of vitamin D3. These experts know their stuff.
Under prolonged daily use of such IU quantities it would take hundreds of thousands before hazardous effects would detect. Do not worry about unimportant factors.
Precautions for Very High Doses
Does the consumption of extremely high vitamin D doses affect your health? We’re talking over 30,000-50,000 IU. Several safety measures exist for the dosing process.
Avoid calcium supplements. Reduction of high-dairy foods consumption and high-dairy food products also should occur. Following these specific measures aids in maintaining equilibrium.
Mistake #5: Choosing Vitamin D2 Over D3 – Not All Vitamin D Is Equal
Vitamin D exists in two distinct formulations which include D2 as well as D3. D3 is the better choice. Here’s why.
D2 vs. D3: Understanding the Difference
Vitamin D2 delivers less beneficial effects than vitamin D3. You need much more of D2 to reach the same results. Why bother?
Stick with vitamin D3. Your body functions optimally through the intake of this particular form of vitamin D.
Additional Mistakes & Considerations
During consideration it is essential to remember multiple essential points. The levels of vitamin D in your body might be altered by these factors. Let’s explore.
The Importance of Vitamin D Testing
Your physician should check your vitamin D vitamin measurement. The test results show your current position at this moment. After getting your test results you should be able to modify your dosage through analysis of the results.
Test your last dose of vitamin D three days prior to examination. Such timing produces a reading that reflects real vitamin D levels better. Your blood measurements of Vitamin D may not show complete D levels correctly which requires you to keep your D amount within a healthy range.
Lifestyle Factors and Medications
Take note that vitamin D gets affected by various things including medications such as statins and steroids. Be aware of these factors.
Maximizing Vitamin D from Sunlight
Sunlight is a great source of vitamin D. Expose your skin between 10 a.m. and 2 p.m. during the summer. But, don’t get burned.
Aim for a slight pinkness. Then, get out of the sun. Your body uses tanning to shield itself from harmful factors.
Avoiding Counterproductive Combinations
The combination of iron and vitamin D should never be taken together due to incompatible interactions. They compete with each other. Take them at different times.
Sunscreen blocks UVB rays. Shields against UVA and UVB rays should be the primary feature to look for in sunscreen.
Conclusion
For health reasons vitamin D represents an essential component. The necessary vitamins reach your body when you prevent these specific mistakes from occurring. Special consideration needs to be given to magnesium as well as K2 and zinc. Take the right dose of D3. Get your levels checked. Your path to better health will be successful.