Vitamin D

HealthvitaminsVitamin DSun
Written By Alana Lavery

Summary

Vitamin D (FatSol) [DV ~ 8000IUs] {Half Life = Active Form 15 hours, Passive Form 15 days} Regulates calcium, magnesium, and phosphorus intake and levels in the blood, with high levels increasing intestinal absorption. Supports immune, brain and nervous system health including the formation of oligodendrocytes, cells principle to remyelination. Relaxes blood vessels, supporting cardio health and lung function. Regulates insulin levels and supports diabetes management by significantly improving insulin sensitivity.

Increases muscle endurance and repair while decreasing weakness. Improves memory, concentration, mood, and boosts IQ; stimulates neurotrophic factors and promotes neuron survival. Adequate levels of Vit D works to transport Zinc throughout the human body. Clears out and prevents beta-amyloid plaques within the brain. Deficiencies are often the cause of inflammatory diseases (-itis), including asthma, irritable bowel syndrome, kidney disease, high blood pressure, heart disease, hashimoto’s disease, fatty liver, etc. Improves mitochondrial function, reducing fatigue and increasing digestion efficiency. Plays a crucial role in the immune system by regulating and preventing autoimmunity; with adequate levels of Vitamin D autoimmune diseases are almost impossible to develop.

Vitamin D stimulates regulatory T-cells whose job is to kill cancers as they arise within the body; regulates inflammatory cytokines and stimulates neutrophils and macrophages, increasing your ability to fight off viral and bacterial infections while increasing wound healing. Decreases tumour severity. Vitamin D is the most common vitamin deficiency in the world - being obese traps Vit D in the fat cells, reducing its bioavailability. Adequate levels of Vitamin A, Zinc and Probiotics increase the absorption of Vitamin D, so too does taking Vitamin D with healthy fats. High levels of stress also cause Vit D depletion as stress causes inflammation and it functions as a steroid. Vitamin D supplementation can be harmful in excessive amounts [>40,000 IU/day over ~1 year], and may lead to toxicity and hypercalcemia without adequate K2 intake.  

  • Sunshine (10,000IU per 30 mins at 100% production in shorts & t-shirt): 

Melbourne Solar Zenith Times and Elevation Angles (1st of Month): 

Jan: 1:23 pm / 74° 

Feb: 1:33 pm / 69° 

March: 1:32 pm / 59° 

April: 1:24 pm / 47° 

May: 12:17 pm / 37° 

June: 12:17 pm / 30° 

July: 12:23 pm / 29° 

Aug: 12:26 pm / 34° 

Sept: 12:20 pm / 44° 

Oct: 1:10 pm / 55° 

Nov: 1:03 pm / 67° 

Dec: 1:08 pm / 74° 

Sun Elevation Angle and Percentage Vit D Generation: 

20 Degrees = 3% 

30 Degrees = 13% 

40 Degrees = 27% 

50 Degrees = 55% 

60 Degrees = 80% 

70+ Degrees = 100% 

High Vitamin D Foods (from highest to lowest, per 100 grams)

  • Supplements (IU Varies) 

  • Mushrooms (2300 IU, Of Vit D2) 

  • Maitake Mushrooms (1100 IU) 

  • Mackerel (1006 IU) 

  • Morel Mushrooms (1000 IU) 

  • Salmon [Wild Caught] (526 IU) 

  • Pork Spare Ribs (250 IU) 

  • Sardines (193 IU) 

  • Eggs [Pasture Raised] (87 IU) 

  • Chorizo (80 IU) 

  • Tuna [Skipjack] (82 IU) 

  • Pork Chops (40 IU) 

  • Cheese [Grass Fed] (24 IU) 

References

Department of Health & Human Services. (n.d.). Vitamin D. Better Health Channel. https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-d

Groth, L. (2023, November 7). 10 benefits of vitamin D, plus sources. Health. https://www.health.com/nutrition/vitamins-supplements/vitamin-d-benefits

Harvard Health. (2021, September 13). Vitamin D and your health: Breaking old rules, raising new hopes. https://www.health.harvard.edu/staying-healthy/vitamin-d-and-your-health-breaking-old-rules-raising-new-hopes

Ld, L. W. M. R. (2024, January 19). Common symptoms of vitamin D deficiency and how to treat them. Healthline. https://www.healthline.com/nutrition/vitamin-d-deficiency-symptoms

MSc, S. D. R. C. (2024, May 20). Your guide to vitamin D benefits. Healthline. https://www.healthline.com/health/food-nutrition/benefits-vitamin-d

Professional, C. C. M. (n.d.). Vitamin D deficiency. Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/15050-vitamin-d-vitamin-d-deficiency

Vitamin D. (n.d.-a). Cancer Council. https://www.cancer.org.au/cancer-information/causes-and-prevention/sun-safety/vitamin-d

Vitamin D. (n.d.-b). Australian Bureau of Statistics. https://www.abs.gov.au/articles/vitamin-d

Alana Lavery
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