Tag: how to get more vitamin d

5 SNEAKY Food Sources of Vitamin D| Combat Vitamin D Deficiency| Best Vitamin Daily







Here are 4 Sneaky Food sources of vitamin d that can help you increase vitamin d levels quickly and ultimately combat a potential vitamin d deficiency.

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If you guys are like me, you may battle low levels of vitamin d. At one point in my life I rarely got any sun and my mood and energy levels suffered. At the time I was working the night shift, sleeping during the day, and spent most of my free time inside.

It is estimated that up to 90% of Americans are deficient in D3 & sadly we are spending more time than ever indoors. With the advancements in technology and growing demand in the workplace, people are spending far more time in front of computer or tv screens than ever before. and as a result, many of us look for the best sources of vitamin d and ways how to get more vitamin d to counteract it.

There are many signs of d3 deficiencies like bone pain, achy muscles, slow recovery, depressed mood, low energy and some times it can even lead to more harsh conditions like graves disease, fibromyalgia, rickets and arthritis.

Thankfully there are some food sources of vitamin d we can work into our diets to help boost vitamin D levels
Turn the volume up, and pay attention because I am going to give you 4 sneaky foods that are surprisingly high in D3

Food #1 – Mushrooms

mushrooms are the only plant source of vitamin D

Like humans, mushrooms can synthesize vitamin D when exposed to UV light However, mushrooms produce vitamin D2,
Though vitamin D2 helps raise blood levels of vitamin D, it does not quite have the same impacts in the body ad D3
Nonetheless, wild mushrooms are excellent sources of vitamin D2.

Some varieties can have up to 2000 IU in just about 3.5 ounces. Better yet mushrooms are cheap, easy to find, and can toss in almost any dish. Pro tip… Order mushrooms on your pizza moving forward

Food #2 –Salmon
Salmon is arguably one of the best sources of vitaminD on the planet, unfortunately, it is rather expensive to purchase a high-quality cut of salmon. But Here are the facts one 3 1/2 ounce serving of salmon can have up to 600 IUs of vitamin D3.

What is interesting is that wild-caught salmon, Not farmed salmon can deliver up to 900 IUs of vitaminD in 3 1/2 ounces.
If you only have access to farm-raised salmon, don’t shy away from as it is still a great source of vitamin d. The great thing about this fatty fish aside from the d3. It is a great source of protein and high in omegas 3 fatty acids which are critical for brain function and overall health

Bottom line, buy this at your local grocery store and have it for dinner at least 1-2 times a week.

Your Complete Guide to Vitamin D3: the Sunshine Vitamin







Though a Vitamin D deficiency is fairly common, it may be having a negative impact on your sleep, endurance performance, bone health and/or immunity. Let’s dive into how best to use to Vitamin D3 to enhance your performance both as an athlete and as a human.

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Vitamin C is WORTHLESS without Vitamin D | Bio Hacks to Look and Feel Your Best- Thomas DeLauer







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Vitamin C is WORTHLESS without Vitamin D | Bio Hacks to Look and Feel Your Best- Thomas DeLauer. In this video, Thomas will dive into the relationship between Vitamin C and Vitamin D and explain why it is that when they are combined, the real magic happens.

Vitamin C & Immune Cells:
Vitamin C produces beneficial effects on virtually all of the immune system’s cells-

Natural killer (NK) cells: NK cells move in on infectious and malignant targets – Vitamin C helps NK cells track and destroy tumor cells as well by reducing the shielding effect of platelets (blood clotting cell fragments) that would prevent NK cells from destroying them.

Neutrophils: are the main immune system cell for fighting bacterial infections. Neutrophils engulf invading organisms, then destroy them with powerful blasts of short-lived oxygen free radicals. Vitamin C supports many aspects of neutrophil function, aiding in their ability to chase down bacterial targets and improving their ability to engulf and kill such targets.

Lymphocytes: are immune system cells that produce antibodies (called B-lymphocytes) and coordinate with other immune cells to guide them towards threats needing destruction. When they detect a threat, lymphocytes rapidly reproduce in a proliferative response that is enhanced in the presence of vitamin C.

Vitamin D & T Cells:
For T cells to detect and kill foreign pathogens such as clumps of bacteria or viruses, the cells must first be ‘triggered’ into action and ‘transform’ from inactive immune cells into killer cells that are primed to seek out and destroy foreign pathogens. T cells rely on vitamin D in order to activate and they would remain dormant, ‘naïve’ to the possibility of threat if vitamin D is lacking in the blood. When a T cell is exposed to a foreign pathogen, it extends a signaling device (vitamin D receptor) with which it searches for vitamin D. This means that the T cell must have vitamin D or activation of the cell will cease – if the T cells cannot find enough vitamin D in the blood, they won’t even begin to mobilize.

T cells that are successfully activated transform into one of two types of immune cell:
They either become killer cells that will attack foreign pathogens or they become helper cells that send messages to the immune system, passing on knowledge about the pathogen so that the immune system can recognize and remember it at their next encounter. It was found that while Vitamin C deficiency “potentiated effects of Vitamin D deprivation and impaired a restorative action of Vitamin D.”

References:
1) Forrest KY and Stuhldreher WL. (n.d.). Prevalence and correlates of vitamin D deficiency in US adults. – PubMed – NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/21310306

2) Vitamin D crucial to activating immune defenses. (2018, March 12). Retrieved from https://www.sciencedaily.com/releases/2010/03/100307215534.htm

3) Vitamin D and the Immune System. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/

4) Urashima M , et al. (n.d.). Randomized trial of vitamin D supplementation to prevent seasonal influenza A in schoolchildren. – PubMed – NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/20219962

5) Ströhle A and Hahn A. (n.d.). [Vitamin C and immune function]. – PubMed – NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/19263912

6) Carr AC and Maggini S. (n.d.). Vitamin C and Immune Function. – PubMed – NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/29099763

7) Vitamin C and Optimal Immunity | Life Extension Magazine. (n.d.). Retrieved from https://www.lifeextension.com/magazine/2015/11/the-link-between-vitamin-c-and-optimal-immunity/page-01

8) A short overview of vitamin C and selected cells of the immune system. (n.d.). Retrieved from https://link.springer.com/article/10.2478/s11536-010-0066-x

9) Johnston CS , et al. (n.d.). Vitamin C supplementation slightly improves physical activity levels and reduces cold incidence in men with marginal vitamin C status: a randomized… – PubMed – NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/25010554

10) Vitamin C and Immune Function. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707683/

11) Sergeev IN , et al. (n.d.). Ascorbic acid effects on vitamin D hormone metabolism and binding in guinea pigs. – PubMed – NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/2170601

12) Cantatore FP , et al. (n.d.). The importance of vitamin C for hydroxylation of vitamin D3 to 1,25(OH)2D3 in man. – PubMed – NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/1655350