vitamin d deficiency test cost dosage, daily requirement, supplements vs sunlight

Know about Vitamin D deficiency, Blood levels, supplementation to cure, vitamin d deficiency problems, & causes. and how long it takes to cure by supplementation.

hypovitaminosis

70-90% indians are

88% in cities

pregnant women in India have up to 84 percent Vitamin D deficiency.

Table of Contents

how much vitamin d we get from sunlight

30 minutes of midday sunlight exposure during summer three times per week is enough to maintain healthy levels among

best time to get: mid day dark skin people need more exposure rather than fair people.

casual exposure of 6 days sun light enough for 49 days.

causes:

digestive tract cannot adequately absorb vitamin D ( Crohn’s disease, cystic fibrosis, and celiac disease)

vitamin d sources & RDA

19 to 50 need 2, 500 milligrams (mg) of calcium

58 to 70 need 1, 000 milligrams (mg) of calcium

we can’t get enough vitamins form Food. we can’t fulfill this alone with food.
rice /roti , milk = no

One typical egg yolk contains 37 IU of vitamin D, or 5% of the DV (7

mushroom d2 not d3 wild ( 2,300 IU 100-gram ) vs brand 130-140 iu

Food & sun light

100/gram (3+egg=100 grams)

egg boiled 87 IU (nothing in white its dedicated for protein)

egg yolk raw 270

400–800 IU/day, or 10–20 micro grams.

4000 (in some studies)

how long do vitamin d stores last?

half life cyle of vitamin D:

In the fat 2 months.

25-hydroxyvitamin D [25(OH)D], also known as calcidiol

in the blood half-life of calcidiol is 15-7 days days. This means that after 15 days, half of the vitamin D from an oral supplement has left the body and that 30 days after a dose of vitamin D only 25 percent of the vitamin remains.

adipose tissue vitamin D levels decreased by 52% over 12 months.

Vitamin D Dosage: differ from person to person

some people 1000IU day to reach 33ng/ml

some people 2000IU day to reach 33ng/ml

1000-2000IU it took 4 months elevate vitamin d deficiency

1600IU per day took 3 months to achieve

Vitamin d supplements dosage

adult 1000-4000IU daily

monthly dose not recommended

better to take with meal fat (fat soluble vitamin)

60000IU for weekly 4-6 weeks

Check : every 6 months.

White blood cells need vitamin D.

400IU = 10Mcg

4000 iu/ day *3 months = 40ng/ml – to get blood level 40ng/ml

100000 IU once within 7 days 42ng/ml

after 42ng/-30ng/ml upto 70 days.

1/2 life

D3 supplements at fats 2 months as a buffer.

calcifediol blood 2 weeks

Ng/ml 2.5 ng/mol

daily 1000IU

increases plasma by 4.8ng/ml

15000-20000 IU

by 6.6ng/ml

Per Day

60000 IU

Vitamin D absorption

dietary form vitamin d,
storage in fat
Liver converts into storage form,
Kidney converts to active

Vitamin d functions:

stronger bones: by absorbing excessive calcium in bones *

To maintain blood calcium & phosphorus

linked to testosterone levels, immune,low cardio, cancer.

strong muscles. A by-product of Vitamin D helps in the contraction and relaxation of muscles

prevents tooth decay and loss, strengthen the gums and reduces

weight loss by: controlling appetite

kidney health: prevents kidney stones by absorbing calcium. renal repairs,

cellular growth etc.

immune booster: white blood need vitamin d to fight bacteria and viruses etc.

Vitamin D and testosterone* low level impact to boost* vitamin D functions as a steroid hormone,)

Vitamin d & hair loss (vitamin D plays is stimulating new and old hair follicles

stimulates muscle growth, increases power, and cuts unnecessary body fat

absorb minerals such as calcium and magnesium

magnesium and testosterone: on research magnesium supplementation increased testosterone

Magnesium assists in the activation of vitamin D,

Vitamin D’s bioavailability depends on magnesium.

zinc & vitamin d

deficiency Risks;

Fracture

Heart, cancer, immune, colorectal cancer,

Bones build by calcium

Vitamin needed to absorb calcium

vitamin d from sunlight at least 2 days a week for sunlight exposure.

for lifestyle changes.. no one cares.

osteoporosis, arthritis, at older age.

vitamin supplements 60000iu for a week.

it’s life cycle very less unlike vitamin a.

not alone vitamin d helps but you require calcium in food.

there is combination of calcium & vitamin d3

Daily RDA of calcium 1 mg

18-50 for women

18-70 for men

Vitamin RDA 600 IU

400IU for upto 1year baby

600IU for 1-70 years

800IU for 70+

vitamin d and calcium deficiency symptoms

mostly causes by vitamin d, if vitamin not out there

then calcium will be passed out if body.

bone & backpain f

depression based on research

getting sick or infected often

fatigue

muscle pain

Bone loss

vitamin d boosts immune system – white blood cells use vitamin d to fight gems.

vitamin d Toxicity high dose

increase in calcium levels, which can damage your heart, kidneys and blood vessels.

No toxicity reported below 8000IU per day for a period of ?

Toxicity, hypercalcemia to cause kidney stones to avoid this drink 2.5 water every day.

Vitamin D Test Cost In india / Hyderabad?

Ans: 1000-1400

1400 is ideal, 1000 INR is cheap.

vitamin d deficiency

if level is 10ng/ml treatment by medical people.

75% of the population on earth vitamin d deficient.

dark skin. absorption rate low when fair people because of melanin acts sun SF.

D deficiency can affect both physical and mental health, but many people have low levels of vitamin D without realizing. The physical symptoms of a deficiency may include muscle pain in the joints, including rheumatoid arthritis (RA) pain, which often occurs in the knees, legs, and hips

How do vitamin D and K work together?

Vitamin d: promote calcium absorption from the food you eat and maintain adequate calcium levels in your blood, by Taking calcium from bone.

vitamin D ensures that your blood levels of calcium

Vitamin K2:

accumulation of calcium in your bones and teeth.

prevents calcium in the kidneys and blood vessels

vitamin k2 daily requirement

10 and 45 micrograms

90% of the vitamin K consumed is K1

Pain areas: in the muscles

Also common: fatigue or muscle weakness

80% indians vitamin d deficiency
60% americans

problems: vitamin d helps to absorb calcium (when you eat from foods). bones stores calcium & release based on needs.

low calcium weakens bones:
arthritis, includes Osteoarthritis; Rheumatoid arthritis

A majority (76 percent) of hypothyroid patients

85% linked with diabetes type 2

Osteoporosis is a bone disease that occurs when the body loses too much bone, makes too little bone, or both. As a result, bones become weak and may break from a fall or, in serious cases. (Back pain for little effort sitting)

Rheumatoid arthritis (RA) is the most common type of autoimmune arthritis. swelling pain hand fingers wrist. body’s immune system attacks its own tissue, including joints

and other conditions
mainly we focus on weakness of bones at age 30-40,50 by age its get worse joint pains, stiffness.

how much vitamin d absorb for 10 minutes sunlight exposure?

take a sun both. 2-3 times 10-30 mins if you are indoor junk like me.
these have no symptoms.

my case: (i sleep at day & wake up evening for 2-3 years no sunlight) i went to gym after few year 4-5 years did tricep,bicep,shoulder,chest workout very little for half n hour with out warm up,
with 3kg dumbbell just like warm up.

next day my elbow got stiffness,pain not muscle,
when tried to biceps knee joint getting worse pain shocked.

went to a doctor: he recommended vitamin d+calcium tablets
they advised next week to scan my elbow if any arthritis.
4th day: half of pain & stiffness gone.

How much vitamin D do you get from 1 hour in the sun?

Sun light intensity

Type of skin

type 3 skin = 1 hour

type 4 skin = 2hour (dark skin)

1000 IU daily requirement.

VItamin d Supplements

Vitamin D Shots 100000 IU+ to directly in blood.

60000 IU tablets costs around 100-140 comes with 4 tablets.

60000 IU Weekly for 4-6 Weeks.

4000 IU for 3 months

1000IU daily

Vitamin D3+ Calcium (400IU Vitamin D + 500mcg calcium)

Daily requirement of calcium is 1 gram or 1000mcg, vitamin D 1000IU)

magnesium, calcium, vitamin d3, vitamin k2 supplement

calcium : bone health prevent osteoporosis and other. 1000mg or 1 gram daily RDA

Vitamin D: to absorb calcium from food & maintain blood calcium levels. 20mcg

K2: K = Potassium from non veg sources unlike k1, helps to calcium store in bones. 10-40 mcg

Magnesium: to activate Vitamin D in the active form in kidneys. Magnesium RDA: 400 mg

Data on vitamin K2 and magnesium supplementation with regard to bone and muscle health are promising but still inconclusive.

daily needed 2.5grams

per 100 gms
milk 125mg
ice cream vainall 128mg
curd 83
white rice cooked: 2-10mg
roti / chapati: 93mg (roti vs rice)
Yogurt: 110mg
egg: 50mg
lentils /dals : 19mg

2500mg = 2 grams
if less bones releases to blood itself gets weaker.

yogurt vs curd

Curd or Dahi is a dairy product made by curdling the milk with edible acidic substance such as lemon juice or vinegar whereas Yogurt is created by bacterial fermentation of milk by using yogurt culture that consists of Lactobacillus bulgaricus and Streptococcus thermophilus

What are Fortified foods?

Fortified foods are foods to which extra nutrients have been added. Examples of these nutrients include vitamin A, B vitamins, vitamin D, folic acid, iodine, and iron. The original purpose of food fortification was to decrease the occurrence of nutrient deficiencies

Vitamin D Deficiency causes

Gut damage it not absorb vitamin d, (leaky gut IBS, IBD, Crohn’s, )
sun both: only 5% of body exposure hands & faces.
10% from food 90% from sunlight
staying in indoors
dark skin people low tend to absorb sunlight UV rays

Vitamin D blood test results

Blood serum test

below 20ng/ml – deficiency

25ng/ml – insufficiency

Below 30ng/ml deficiency

Ideal: 50-70ng/ml

toxicity 100ng/ml

20ng/ml should meet the body needs but risk of fractures

30ng/ml or more better to prevent factures, osteoporosis

vitamin D — through diet and supplements

next topic

vitamin A (7000 iu daily value 3.mcg*) ( About 57% of preschoolers and their mothers have subclinical Vitamin A deficiency)

vitamin E for beauty kerala people gets enough from coconut (skin glow).

Iodine: thyroid , Goitre; Intellectual disability

iron (girls / anemia )

Vitamin C: citrus foods lemon,orange family.

This nutrient is vital for a strong immune system and healthy skin

Recommend: eat minor foods (fruits, nuts, etc diversity food menu) along major source of calories, rice,roti.

your face tells

Type 2 Diabetes 85% linked with Vitamin D deficiency

Type 1: passes through heredity (immune system destroys pancreas sells / not able produce insulin)

Type 2: insulin resistance: when you body cells enough for glucose, and you eaten food when you not hungry ( cells in your muscles, body fat and liver start resisting or ignoring the signal that the hormone insulin )

especially belly fat
Inactive lifestyle, high blood pressure, high cholesterol, and type 2 diabetes. It could affect as many as 1 in 3 Americans.

waistline over 40 inches in men and 35 inches in women

does glucose turn into fat

Excess glucose gets stored in the liver as glycogen or, with the help of insulin, converted into fatty acids, circulated to other parts of the body and stored as fat in adipose tissue.

FAQs on Vitamin D?

why vitamin D must take with fat?

vitamin d is fat soluble, so it can absorb more.

When to take Vitamin d?

Morning, if taken night sleeplessness at due to melatonin,

IS 50000 IU Vitamin D daily Safe?

Research said that 1000-4000IU. More than 4000IU Not recommended.

No Toxicity for 8000 IU for day for 2 months.

some people using 10000 IU to maintain 40ng/ml

When should we test for Vitamin D?

Twice in a year to better to monitor.

How to convert IU to MCG for vitamin d?

Some Vitamin D Supplements indicated in mcg rather than IU so its a good idea to know the units.

400 IU= 10mcg

1000IU=25mcg

2000IU = 50mcg

Disclaimer: just for education / awareness purpose only.