Vitamin D - mechanism of action and whether to take supplements
Vitamin D is often mentioned in modern literature about maintaining a healthy lifestyle and its extension. In some works, it is recommended to regularly check its level and drink maintenance doses, while in other works it is argued that it is not clear whether this is useful.
In our article, we will understand what vitamin D is, how it works, what it affects, and if you come to the conclusion that you want to take it to improve your health and prolong your life, then how to do it right.
A bit of history and general description
Vitamin D was discovered in 1922 and was originally regarded as a regular vitamin. However, now it is considered a provitamin, that is, it must go through several stages of biochemical transformations for activation.
The uniqueness of vitamin D lies in the fact that it enters our body not only with food, but also is produced by the body when exposed to sunlight. This makes it difficult to develop recommendations for its use as an additive.
However, it is usually possible for us geeks to discard the sun factor, such are our life habits.
We get D2 only with food, and D3 is produced when it comes in contact with ultraviolet light + with food. In their effect, they are the same, which can be seen in the picture above. However, studies are still underway, which is more beneficial to take in the long run. While there is no definite answer and we can accept that it is not important and buy the most suitable form of D2 or D3.
In some countries, for example, the USA, Canada, India, they sell milk and other products fortified with vitamin D. In 2016, the FDA (the US government drug agency) approved an increase in vitamin D levels in milk and its substitute drinks (soy milk, etc.). ), up to 84 IU (or IU) per 100 grams of product. This indirectly suggests that vitamin D deficiency is officially recognized.
For the measurement of soluble vitamins, doses are usually measured in IU (International Units) or IU (International Unit). Each vitamin has its own correspondence to direct weight. One microgram (one millionth of a gram) of vitamin D = 40IU (400IU = 10mkg or µg).
Why Vitamin D is Important for Our Health
For the purpose of prolonging life and a healthy brain, maintaining a normal level of vitamin D is very important and therefore we started a series of articles about vitamins with it.
Initially, the maintenance of calcium and bone homeostasis was considered the main role of this vitamin. In other words, with its deficiency, rickets in children or osteoporosis in adults can develop. It was during the study of rickets that vitamin D was discovered.
For a more complete list of possible diseases from vitamin deficiency (for example, weakness, bone pain, muscle pain, etc.) and for a complete study of the evidence base, one can look at Pubmed a very comprehensive systematic review recommending screening in the USA + the second review is about the deficiency of this vitamin in adults .
And although only problems with bones and muscles are enough to begin to maintain the level of this vitamin in the norm, but, in addition to this, in recent decades it has been found that vitamin D is involved in many more important body processes:
(below the link to the channel Telegram, in which excerpts from Pabmed research are translated, the title of the article is a link to the original on Pubmed)
- immunity maintenance
- infection protection (e.g. get less flu)
- plays the role of a neuroprotector , is involved in the growth and development of nerve cells and neurons
- can prevent Alzheimer's disease and other cognitive age-related disorders, link (or maybe not, while being studied, but there are suggestions)
- reduces age-related and general inflammation , which is critical for maintaining cognitive function ( see about inflammation )
(picture from Nature magazine about participation in the immune system)
Here we give only points that are important to us, if you type a search for vitamin D at https://scholar.google.com , then only in the last year we will get 53,000 results. In general, it is clear that if we have a deficiency of this vitamin, then it is advisable to take the supplement to maintain it at a normal level.
Of course, all this information is not to the fact that some panacea has been found and we will now live forever. But this vitamin, according to many modern studies, is quite important to maintain a normal level for long-term health. Moreover, the issue price is not at all high.
More for information.
Also, books and articles often write that vitamin D prevents cancer and cardiovascular disease. However, it is likely that he does not prevent them, but accompanies them. In other words, by taking supplements and increasing its level in the blood, we will not be able to prevent these diseases. To clear up this issue, a huge placebo-controlled study was conducted in New Zealand.
It lasted 4 years and 5100 people took part in it, about half took a placebo, others took 100,000 IU of vitamin D monthly.
According to the results of this study, it was found that this did not reduce the likelihood of these diseases. HOWEVER! Researchers themselves noted that in New Zealand, most of the study participants had a blood level of 32.8 ng / mL (also a placebo), and about 75% of the US population had a level below 30 ng / mL, and about 30% below 20 ng / mL. (Note Lifext - and in Russia, where there is even less sun than in the USA and where milk is not enriched with vitamin D - we can assume that it is even lower)
What levels are normal and what doses to drink?
For vitamin D, we can determine our norm by passing a blood test for its content. The indicator 25 (OH) D (the main metabolite of vitamin D present in the blood) is measured and it is believed that the level of 30-100ng / ml is normal ( see source )
In some books about prolonging the life and health of the brain, the following parameters are indicated which the authors recommend striving
- "The norm is between 30 and 100 ng / ml, but this does not mean that you can stay at indicator 31. The optimal level of vitamin D is about 80 ng / ml. This is the middle of the so-called normal zone. Ask your therapist to help you adjust the dosage to achieve optimal level. After this, as a rule, 2000 IU is enough to maintain a healthy level. And still be sure to consult a doctor. " (Christine Lauberg David Perlmutter Food and Brain.)
- “Your level should be at least 50 ng / ml” (Ray Kurzweil, Terry Grossman Transcend: Nine Steps to Eternal Life)
The condition for choosing your dose:
- уровень 25(OH)D < 20 нг§мл — принимать по 5000 МЕ витамина D в день ( level 25 (OH) D <20 ng / ml - take 5000 IU of vitamin D per day ( see source
- 31 < уровень 25(OH)D < 80 — ежедневно 1000 МЕ
- 31 < уровень 25(OH)D < 80 — ежедневно 1000 МЕ
IMPORTANT! If you drink a dose of 2000ME per day or more, then the level of vitamin must be measured once every three months.
It is quite safe to drink a dose of 1000ME daily, at the same time, measuring the vitamin level once a year and, if it is below 30ng / ml, then increase it according to the scheme above and make a new measurement after three months.
So, if you are too lazy to measure the level and you do not work in the sun for an hour or more per day (which, incidentally, is more likely harmful than useful), then you can safely start drinking vitamin D at a dosage of 1000ME (IU) per day.
In a couple of months, we will come to a complete set of tests for the long life of the geek's body and brain and to where to go with them and try to get us discounts on it, but for now you can wait or do it in any laboratory.
Below I provide links to the purchase of three vitamins, which are recommended for everyone to drink, especially in early spring.
At the moment, you have read the full study of only vitamin D. We will also gradually describe each supplement in detail, all the information is constantly in our Telegram or Vkontakte channel , so the information below is for those who can’t wait or who have no strength after the winter (I write after a friend asked to urgently send the list, as he became weak and said that he was sluggish).
Drink daily at breakfast or at another meal, this allows less strain on your digestive system. All accept 1 pc., Except for fish oil - 2 pcs.
All links are affiliate, all for the development of the application.
- Vitamin D3 1000 IU
measure the level, then one of the two
is 5000 IU or 2000 IU
- Fish oil - 2 capsules at breakfast
In conclusion, I want to remind you that the point is not so much in supplements and vitamins, but in attention to your lifestyle and the minuscule part of the mental forces on how we will live, for example, at 60, 80, 90 years (if we survive of course). If we do not improve the lifestyle and all the nuances that arise, then supplements will help little.
We made an application where we introduce methods to extend life. At the moment, meditation with a leader in Russian and English is already working there, monitoring of analyzes and reminders of proper nutrition.
While there are glitches and bugs, but we are constantly improving everything, please treat with understanding;)
Our other research articles
- Long-term brain and body health
- Vitamin D
- Rejuvenation, slowing down aging - how to measure the effectiveness of methods and / or drugs
- How do we get old
- Blood test for iron
- Interval fasting
Recommended complex for daily use:
- Omega-3 (if you eat fish 2 or more times a week, then this supplement should NOT be taken)
- Vitamin D
- Set of minerals
- 1 serving of protein daily, preferably in the morning
Fish oil and vitamin D are very important for both the brain and the body, minerals and protein are important for long-term body health. It is advisable to take those who are over 30 years old.
A complete life extension technique on our wiki