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1. 6 Effective Ways to Increase Your Vitamin D Levels
2. Can Vitamin C Help Combat the Flu?
3. Stress Induced Food Cravings? by Dr. Josh Axe
4. Masks & Skin Inflammation and
Bacterial exposure due to wearing one.
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6 Effective Ways to Increase Your Vitamin D Levels
Vitamin D is an essential nutrient that your body needs for many vital processes, including building and maintaining strong bones.
I'm sure you've heard a lot about how Vitamin D is necessary for your immune system.
Low vitamin D intake is considered a major public health concern across the globe. In fact, vitamin D deficiency is estimated to affect 13% of the world’s population
Here are 7 effective ways to increase your vitamin D levels.
What is vitamin D?
Vitamin D is a fat-soluble vitamin that primarily aids calcium absorption, promoting growth and mineralization of your bones. It’s also involved in various functions of your immune, digestive, circulatory, and nervous systems
Emerging research suggests that vitamin D may help prevent a variety of illnesses, such as depression, diabetes, cancer, and heart disease. However, vitamin D’s relationship to these conditions is still poorly understood
There is significant debate within the scientific community about how much vitamin D your body needs.
While the U.S. National Academy of Medicine considers 600–800 IU of daily vitamin D to be sufficient for the majority of the population, the U.S. Endocrine Society recommends 1,500–2,000 IU per day (2Trusted Source, 3Trusted Source).
The Reference Daily Intake (RDI) is currently set at 600-800 IU of vitamin D for adults, based on the U.S. National Academy of Medicine’s recommendations (2Trusted Source).
The optimal blood level of vitamin D is not concretely established but likely falls between 20 and 50 ng/ml (4Trusted Source, 5Trusted Source, 6Trusted Source).
The U.S. National Academy of Medicine further suggests that a daily intake up to 4,000 IU of vitamin D per day is safe for most people, although much higher doses may be temporarily necessary in order to raise blood levels in some individuals (4Trusted Source).
Although toxicity is rare, it is best to avoid long-term vitamin D doses in excess of 4,000 IU without supervision from a qualified healthcare professional.
While there is no set guidance, dosage recommendations range from 600–2,000 IU per day — but some people may need heavier doses to reach and maintain healthy blood levels.
1. Spend time in sunlight
Vitamin D is often referred to as “the sunshine vitamin” because the sun is one of the best sources of this nutrient.
Your skin hosts a type of cholesterol that functions as a precursor to vitamin D. When this compound is exposed to UV-B radiation from the sun, it becomes vitamin D.
In fact, sun-derived vitamin D may circulate for twice as long as vitamin D from food or supplements (1Trusted Source).
However, the amount of vitamin D your body can make depends on several variables.
Skin tone and age
People with darker skin need to spend more time in the sun to produce vitamin D than those with lighter skin. That’s because darker skin has more melanin, a compound that can inhibit vitamin D production
Age can have an impact as well. As you get older, vitamin D production in your skin becomes less efficient.
Geographical location and season
The closer you live to the equator, the more vitamin D you’ll be able to produce year-round because of your physical proximity to the sun’s rays.
Conversely, your opportunities for adequate sun exposure decreases proportionally the farther away from the equator you live
Sunscreen and clothing
Certain types of clothing and sunscreen can hinder — if not completely block — vitamin D production
It takes very little unprotected sun exposure for your body to start producing vitamin D.
Although there’s no official recommendation, sources suggest that as few as 8–15 minutes of exposure is enough to make plenty of vitamin D for lighter-skinned individuals. Those with darker skin may need more time
Summary
Your skin can produce large quantities of vitamin D on its own when exposed to the sun’s UV-B rays. However, many factors affect this process.
2. Consume fatty fish and seafood
Fatty fish and seafood are among the richest natural food sources of vitamin D.
In fact, a 3.5-ounce (100-gram) serving of canned salmon can provide up to 386 IU of vitamin D — about 50% of the RDI
The exact vitamin D content of seafoods may vary depending on the type and species in question. For example, some research suggests that farmed salmon may contain only 25% of the amount of wild-caught salmon (12Trusted Source).
Other kinds of fish and seafood rich in vitamin D include:
tuna
mackerel
oysters
shrimp
sardines
anchovies
Many of these foods are also rich in heart-healthy omega-3 fatty acids
For more information and our recommended Vitamin D
3. Eat more mushrooms
Mushrooms are the only completely plant-based source of vitamin D.
Like humans, mushrooms can make their own vitamin D upon exposure to UV light. Humans produce a form of vitamin D known as D3 or cholecalciferol, whereas mushrooms produce D2 or ergocalciferol
Both forms of this vitamin can raise circulating vitamin D levels, though research suggests that D3 may raise levels more effectively and efficiently than D2
While vitamin D content depends on the type of mushroom, certain varieties — such as wild maitake mushrooms — provide as much as 2,348 IU per 3.5-ounce (100-gram) serving. That’s almost 300% of the RDI
Due to their exposure to sunlight, wild mushrooms usually have more vitamin D than commercially grown types. However, you can also purchase mushrooms treated with UV light.
However, you should always take care to meticulously identify wild mushrooms or purchase them from a trusted supplier — such as a grocery store or farmers market — to avoid exposure to poisonous varieties.
Summary
Much like humans, mushrooms produce vitamin D when exposed to UV light. Wild mushrooms — or commercially grown ones treated with UV light — have the greatest vitamin D levels.
4. Include egg yolks in your diet
Egg yolks are another source of vitamin D that you can easily add to your routine.
Like many other natural food sources, yolks have variable vitamin D content.
Conventionally raised chickens that don’t have access to the outdoors typically only produce eggs harboring 2–5% of the RDI
However, some research indicates that eggs from pasture-raised or free-range chickens offer up to 4 times more — or up to 20% of the RDI — depending on how much time the fowl spend outside
Chicken feed can also affect the vitamin D content of eggs. Those fed vitamin-D-enriched grain may produce yolks that boast well over 100% of the RDI
Summary
Free-range and pastured eggs are a great source of vitamin D, as chickens with access to sunlight produce more vitamin D in their eggs than those that remain indoors.
Find out where to find Fresh Foods from the Farm
5. Take a supplement
For many people, taking a vitamin D supplement may be the best way to ensure adequate intake.
Vitamin D exists in two main biological forms — D2 (ergocalciferol) and D3 (cholecalciferol). Typically, D2 comes from plants and D3 from animals
Research suggests that D3 may be significantly more effective at raising and maintaining overall vitamin D levels than D2, so look for a supplement with this form.
Additionally, it’s important to purchase high-quality supplements that have been independently tested.
Dosage
Vitamin D supplements vary in dosage. That said, the amount you need depends on your current vitamin D levels.
For most people, 1,000–4,000 IU is considered a safe daily dose for maintaining healthy levels (4Trusted Source).
However, you may need a much larger dose in certain circumstances — and especially if your current levels are very low or you have limited exposure to sunshine (4Trusted Source).
For this reason, it’s ideal to have your vitamin D levels tested by your health professional to ensure you’re taking the most appropriate dose.
Vegan supplement options
The majority of vitamin D supplements are derived from animal sources — and thus inappropriate for vegans. However, a few vegan D supplement options exist.
Because vitamin D2 is plant-derived, D2 supplements are typically vegan-friendly and widely available.
Vegan D3 is significantly less common than D2 but can be made from lichens. You’re most likely to find them in specialty health stores or online.
Summary
Supplements are often needed if you don’t obtain enough vitamin D from food or sunlight. Having your vitamin D levels checked before supplementing is the best way to pick the appropriate dose.
6. Try a UV lamp
Lamps that emit UV-B radiation may also boost your vitamin D levels, though these lamps can be costly.
When your skin is exposed to UV-B radiation from the sun, it’s able to produce its own vitamin D. UV lamps mimic the action of the sun and can be especially helpful if your sun exposure is limited due to geography or time indoors.
UV radiation has been used therapeutically for various skin conditions for decades, but only recently has it been marketed as a way to improve vitamin D levels.
Safety is an important concern with these devices, as too much exposure could burn your skin. You’re typically recommended to limit your exposure to no more than 15 minutes at a time.
Summary
You can purchase lamps that emit UV-B radiation to stimulate vitamin D production. However, they can be expensive and dangerous if used for more than 15 minutes at a time.
The bottom line
Vitamin D is an essential nutrient that many people around the world don’t get enough of.
That said, you can boost your vitamin D levels by getting more sun exposure, eating foods rich in vitamin D, and/or taking supplements.
If you suspect you’re low in this essential nutrient, consult with a health professional to get your levels checked.
Our recommendation for Vitamin D which improves the bioavalibilty of this vitamin.
Can Vitamin C Help Combat respiratory infections?
I'm sure you've heard this before about vitamin C and colds, the flu and even covid, here is an article look at what is found:
Vitamin C
If you chose to take Vitamin C we recommend taking it in a natural form, a whole food Vitamin C contains the complete complex
including all the co-factors that is available in natural vitamin c in
food, and the body knows how to absorb and use it. It is made from Camu Camu.
Read more about Vitamin C and also what we recommend Vitamin C
********************
Camel Milk has Beneficial Effects for Diabetes & Insulin Resistance
Read about it at Camel Milk Beneficial
Also read about the superior nutritions of Camel Milk
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Stress Induced Food Cravings? by Dr. Josh Axe, DC, DNM, CNS
If stress-induced food cravings are getting the best of you, I’ve got good news. In addition to watching your diet and following an overall healthy lifestyle, there’s an herb with thousands of years of experience ready to lend a helping hand. Ashwagandha’s list of benefits is truly astounding, which is why this ancient herb the #1 herb I recommend to combat stress-induced food cravings and more. Here, we discuss serving size, how to use it and top 10 ashwagandha-containing supplements.
What is Aswagandha?
Ashwagandha (Withania somnifera) is an adaptogenic herb that's popular in the Ayurvedic tradition and has been used for more than 2,500 years. It's actually the most commonly used and extensively researched adaptogen herb.
This remarkable herb is recognized as the “king of adaptogens” because of its ability to generally deliver support for a healthy response to stress, as well as restful sleep and balanced cortisol levels. No wonder it’s gaining popularity in recent years as a beneficial approach to supporting a healthy response to stress.
What Is Ashwagandha?
The ashwagandha plant is botanically known as Withania somnifera root. It is a member of the Solanaceae (nightshade) family. Ashwagandha root is also commonly called Indian ginseng, winter cherry and somnifera root.
The literal meaning of the word ashwagandha is "smell of horse" because the fresh roots of the herb are said to smell like a horse. As the story goes, it's believed that when you consume it, you may develop the strength and vitality of a horse as well.
This root contains a group of steroidal lactones, including withaferin A, withanolide D and withanone. It also features flavonoids, catalase, superoxide dismutase, glutathione, alkaloids, amino acids, sterols, tannins and lignans. These compounds contribute to its potential anti-inflammatory and antioxidant effects.
General Health Benefits
1. Supports A Healthy Response to Stress
One of the most well-known benefits of ashwagandha root, and why the herb has been used for thousands of years, is its ability to support a healthy response to stress.
A noted health journal found that supplementing with ashwagandha soothed anxiousness and stress scores and promoted concentration and social functioning.
2. Supports Energy Levels
Ashwagandha root can help to support healthy energy levels and boost sports performance by generally supporting adrenal function and helping the body have a healthy response to stress.
3. Supports Focus
This traditional herb is often used to support cognitive function, boost memory and promote focus. This benefit comes from the herb’s compounds, including withanolides and powerful antioxidants.
4. Boosts Outlook
Ashwagandha supports a positive outlook. It does this by promoting a healthy response to stress and helping to promote an overall positive outlook.
5. Supports Restful Sleep
Because it helps to support balanced and healthy cortisol-DHEA levels and help the body to adapt to stress, ashwagandha also works to support restful sleep.
6. Helps Fight Stress-Induced Food Cravings
Stress and increased cortisol levels can lead to food cravings, usually for sugary or high-carbohydrate foods.
Because ashwagandha root helps to balance cortisol and reduce the effects of stress in the body, it helps to fight stress-induced food cravings.
Uses
The most popular form of ashwagandha is the root extract, but leaf extracts are also available and used in combination with root extracts. You can find the herb used in the following types of products:
capsules
powders
teas and other beverages
When purchasing ashwagandha supplements, make sure of the following:
It’s standardized for human consumption
The withanolide content should range from 1 percent to 10 percent
It’s a high-quality supplement produced under current Good Manufacturing Practices (cGMP)
It’s organic, non-GMO and fermented
We recommend B Complex with Ashwagandha
Masks & Skin Inflammation and Bacterial exposure due to wearing them
Whether you agree with the wearing of masks or not, you are often required to wear them to work for 8 hours, or when you visit a store.
Without the controversy there is another situation, many people develop skin trouble from wearing a mask (especially those prone to acne & skin problems)
There is a solution to the skin inflammation.
Here is an article regarding this: Natural Skin Repair Solution for Maskne
Bacteria Infections - This is part of the problem, no doubt, but there is a situation (and more controversy) regarding bacterial infection from breathing in a mask.
We will find out more information on this, but meanwhile, please don't wear a mask more than one day before changing to a new mask which has just been washed.
One of the scary thoughts is geting a bacterial infection in your lungs and then being exposed to the flu with already weakened lungs from a bacterial infection. So if you wear a mask, keep it clean and bacteria free.
More next week.
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