@@tomjohnson4681 Sure. Can you give me the specific example on your mind and why that one sticks out? Physionic seemed to just go into nuance so I assume you aren't talking about this video.
I'm 65 t2d had a stroke at 54 and i used Glynac, 10.000 iu sublingual d3, eat natto, a little exercise for the past 2 years. I feel like in my 40's with 95% stroke reversal and improved t2d. Supplements are a must for people like me.
I have been taking 5000 IU of D3 (with K2) since the pandemic began. Aside from catching Omicron during the first huge surge, I have not been sick ONE TIME in 5 years. No colds or flus or anything. No bone issues I can notice. I'll keep taking the vitamin D.
I have similar experience but I only take 5000 IU during months with limited sunlight, I don't think you need that much during sunny summer, I take 2000 IU then.
@@gasparsigma it’s not about whether you take VD supplements or not it’s about the levels you get to. If everybody in Scandinavia was taking even 2000iu most of them might only get their levels to somewhere around 30. If and it is an if, we accept that the imprinting range for immune health is 45+ thr supplementation for most people would not be anywhere near sufficient. I find it strange there is still so much focus on VD and bone health when there are much bigger benefits from its immune regulation effect
My vitamin D is usually around 25 and chronically low and finally they linked it to all the dental bone issues I have been having. So I am taking 20 to 30,000 IU a day and it seems like my dental bone issues have finally resolved
@@alyousuf it is a high dose not a very high dose, IMO. As some get this level of from the UV-b of the midday Spring & Summer sun or in the tropics all year long.
I’ve been supplementing for many years with 10,000 IU of D3 daily. I also take all the cofactors such as 200 mcg of K2 (all-trans MK-7), magnesium and zinc. My 25(OH)D serum concentrations are usually around 80-90 ng/mL. Never had any issue with calcification of soft tissues as my serum calcium concentrations are very stable at 9 mg/dL.
@@bokento I personally take 600 mg of magnesium citrate broken down into two separate doses of 300 mg each, not before meals to avoid making the stomach less acid. As for zinc I take 14 mg of zinc bisglycinate. When it comes to D3 and K2 I take them together right after lunch since they're fat soluble.
@DWbo-r7v Genetics always helps or hinders. We are only as good as our programming, as a coder would say "garbage in, garbage out" except that, unlike computer programming, currently you are stuck with whatever garbage (or good) genetics you were born with.
Most people (influencers, such as Rhonda Patrick, Dr John Campbell) recommend supplementing with Vitamin K2, and at D3 levels between IU 4-8k, depending on latitude and time of year. The reported (& scientifically supported) benefits being immune system health - particularly fpr respiratory illnesses, bone health, & mood regulation, among others... with the hormone being implicated in the regulation of thousands of bodily processes, since most cells have D3 receptors. Was the synergistic effect of K2 considered in this study? Might that reduce, or even counteract completely, the fracture risk?
I haven't assessed K2, but plan to. These analyses by the researchers were largely limited to vitamin D alone. The analysis is also limited to bone health - I'd need to look at completely different literature on immune health, but that's a good topic, including K2.
That would make for another very interesting video. Thank you for the reply, and for making this video. I should note that Dr. Rhonda Patrick has a PhD, also, like John Campbell (sorry Rhonda!).
Many of the supporting studies are observational. Based on what I've seen on MedCram, Dr. Seuhelt's channel, IMHO many of the effects currently attributed to vitamin D will probably be eventually explained as coincidental to infrared exposure.
@@Physionic thank you, please assess MK7 and MK4 , as they have different impact for bone . Trying to reverse my osteoporosis with carnivore diet , exercise and supplements.
I find this conclusion confusing: Over 65 year olds benefit most. When women go through menopause, their loss of bone accelerates due to the decline in estrogen. Most women go through menopause around age 50. I began using transdermal estrogen at perimenopause because my mother found out she had osteoporosis at age 72 when she fell while hiking and broke both her wrists. She started estrogen replacement after this and never broke another bone -despite several falls. Just looking at Vitamin D supplementation without considering estrogen status (for women) does not make sense to me.
This is a very important talk to me cuz I'm taking lots of vitamin d right now. So I'm glad I'm getting this information 3 minutes after you post it. 🧡💯🇨🇦🇨🇿
I take 20000 IUs daily, during the summer 6000 IUs were just enough to be higher than the lower limit with 40 ng/ml. Now I have 90 ng/ml. I of course take it with Vitamin K2, around 400mcg.
I think this analysis needs to do a dose response because while 600-800IU may be enough to prevent rickets it's not nearly enough to achieve normal levels and I wish more studies would actually measure the levels in the blood before and after supplementation, that would be the easiest way to recognize that less than 4k IU per day is not enough for the majority of adults.
I am skeptical about that fuss about blood levels, because no one considers that blood levels might indicate excess, i.e. if blood levels are low, it could also mean that all excess is getting stored properly. Is there proper science on what blood level is actually ideal?
they made a mistake when calculating the Vitamin D RDA (Recommended Daily Allowance), the RDA calculation of 600 IU is too low by more than a factor of 10, the RDA should have been 8000 IU, quoting from the published scientific paper: "A statistical error in the estimation of the recommended dietary allowance (RDA) for vitamin D was recently discovered; in a correct analysis of the data used by the Institute of Medicine, it was found that 8895 IU/d was needed for 97.5% of individuals to achieve values ≥50 nmol/L." Do a google search on: vitamin d RDA calculation is wrong institute of medicine
That is the key question I thought would be revealed by this video. Without it we are all guessing. The studies should be done based on blood concentration and each individual should supplement the anount that arrives at the that blood concentration. Also bone density is one effect. A different level maybe better for different effects. So still really no more enlightened on what the dosage should be than I was before this video. Still I believe physonic is the best on TH-cam at showing the science and not just opinion.
12:00 the article is paywalled, so I don’t know how they define “very high”, but very high is typical hard to achieve without megadoses. The dose response curve is not linear, and most case reports of toxicity center around dosing errors. You’re unlikely to have any toxicity supplementing at 4000 IU daily.
4000 IU was not enough for me to see clear benefits. I found clear benefits in the 8000 to 20 000 IU per day range. Note I also take salmon oil for 4000 IU of vitamin A activity, the LEF brand of vitamin K supplement and either a tocotrienol or tocopherol as I alternate plus a dose of ubiquinone.. Note the similarity of the Es to the Ks. The clear benefit is an absence of seasonal and non seasonal respiratory illnesses. And that includes the virus they made special for you sheeple out there.
Im surprised you didnt bring up K2 with this! I have ehlers danlos syndrome and dont get out much so take it with k2 a few days a week year round also with increased joint issues and easiness to injure. Being in canada they wont let you get tested for it and just recommend everyone to take it in winter months Did you not come across geographilcal reasons? I remember a study saying anyone Georgia or higher needs to supplement due to angle of the sun wont allow for any absorption. Thanks, cheers!
Try some Jello and Vitamin B1 for the joint issues; told an elderly lady 3 weeks back,She called me excitedly last night to say they're working miracles!👍🙏🇬🇾😎
@@OswaldJames-x2t You're right, but I would recommend plain gelatin and or collagen peptides instead of jello with sugar and food dyes. But gelatin is good for the joints, and thiamine is good for almost all body functions!
Vitamin K2 is needed to activate those proteins that moves calcium (via GLA protein carboxylation). It probably has other effects too. But those aren’t well described. So K2 is needed both for bone and joints building and to avoid calcification of the arteries.
ive assessed K2. use the real form. natto. or b subtilis. dr davis' recipe. ...its crazy how education nowadays is worthless. we need to come up with a PhD2. and it will be for people who want to be learned. there's 5 other factors to absorb the hormone called vitamin D, and also, its weight dependent which is why USA people are deficient - their weight requires millions of IU's. a pill the size of the moon!
Please look into how synthetic vitamin D3 (cholecalciferol) can potentially affect copper metabolism indirectly if it disrupts retinol (vitamin A) levels. Retinol is closely tied to copper metabolism, as it regulates the synthesis of ceruloplasmin, the copper-binding protein essential for proper copper transport and utilization.
Meaning no disrespect here, but is there anybody else besides Morley Robbins (and a handful of his adherents, or other hardly known "experts") who thinks supplemental Vitamin D (cholecalciferol, etc.) is hazardous to copper metabolism? It seems like there is such a huge preponderance of other highly knowledgeable health experts, scientists, etc. (such as Dr. Stasha Gominek) who have no such concerns about this alleged danger. Are they all wrong?, and/or completely missing something super obvious? Why should we believe what Morley Robbins, and a few of his adherents, espouse on this topic? Why is he right, and everyone else wrong?
The best approach for determining vitamin D dosage is to start with a blood test . Many people will only need a small dose, others will need 10k iu to achieve all of the health benefits . It’s best not to address a dose but rather to recommend establishing a baseline blood level, and then going from there.
I research this for personal interest. Good to have objective prof’l feedback. Your email summaries are great and I try to support the videos too. Thx!
This reminds me of the confusing narrative around milk and bones. Dr Greger reported that despite the mainstream belief, dairy consumption was actually associated with increased risk of hip fracture. He also covered the mechanisms of action.
The conundrum for me is whether dose or blood level is the more important metric. I seem to require at least 5000 IUs just to keep my D level at around 45 ng/ml. I don't want to overdo supplementation but I want optimum blood levels. At 72, osteoporosis is only one of my health concerns.
I am not a doctor but I would imagine you have a higher metabolism for it. If you have to take that much I would think you are processing it faster, or you have higher levels of D receptors.
Get an intracellular test from Spectra Labs that will tell you the real volume. Not just what's in your blood and ideally to keep healthy. You really want around 100
Great stuff. Would be great if you could mention a ‘just right’ ng/mL target range. Also would love to see a holistic benefits (drawbacks?) roundup on Vit D, which I can imagine you might be building to at some point. Keep up the great work
"which I can imagine you might be building to at some point. " - I appreciate this sentence, because it's exactly how I think (one outcome at a time). Interesting about the ideal ng/mL target - I could probably compile the data and see, although it'd be best to run some regression model on something like that. Anyway, thank you.
@@Physionictotally get and appreciate your methodical nature 🫡 yes, I think it’s an important question for many who consider/take D, because the reference ranges can be all over the place (or even what a ‘deficient’ range is), so lots of confusion. I’ve personally landed on targeting between 55-70 ng/mL (and it would seem getting enough K2 is important if you supplement generally), but always looking for deeper dives!
My husband recently did a blood test and found his vitamin D was very low, 25-OH was 16 L. Doctor prescribed him a weekly vitamin D2 pill with 50,000 IUs, said they would recheck levels in a few months. Did some research and found that it seems smaller daily doses of D3 (with K2) are better. I offered him some D3+K2 I already had and told him I was worried about massive supplement the doctor wants him to take, for reasons like this video.
I agree. This is definitely about balance. If you are dehydrated, it is better to drink water slowly with some electrolytes, if you chug water it will create an imbalance and you will urinate more liquid out than you are intaking.
I think there's some difference with D2 on mass dosing, because it still needs to be converted. That said, I am surprised the doc didn't put him on a lower dose of D3 instead. it is possible the doc was using D2 as a diagnostic by seeing if his body can convert to D3...
It's not like a "reservoir"... different form of D have different half-life in their overall cycle... not knowing better I would tend to think that daily dosage works better than all in one shot but weekly... I think it mimics better sun exposure that in we human creatures should happen daily...
Dr Stasha Gominek has an excellent interview with Jesse Chappus on you tube in which her clinical experience points to needing D3 blood in 60 to 80ng/ml range (with LCMS lab method). As she points out, D3 is a hormone, not a vitamin, so it is very important to decide on dose based on regular D3 level blood testing. She also explains that you do NOT want to supplement with D2.
Very interesting. I believe there is a link with vitamin d and our microbiome, where some of us are blessed to have specific species of bacteria that produce vitamins such as k2 that assist with calcium absorbtion. A very difficult area to find a common ground as we are all different.
12:57 Vitamin D deficiency has a prevalence of around 40% in the U.S. and is worse if you live in a northern latitude (north of the sunbelt). Also worse in brown (60%) and black (80%) people. Also worse in the winter when we make very little vitamin D from October through March. Also, vitamin D level guidelines are based on bone health, while ignoring vitamin Ds other roles, such as modulating the immune system which likely requires higher levels to be optimal. National Academy of Medicine uses 4000 IU daily as a recommended upper limit.
Yes, the upper limit is based on the maximum that can be taken long-term without undesirable side effects observed. But I'm thinking: The skin generates it, and if you live in a sunny area, it can max out at 10-15K every day. So how is that not unhealthy?`Seems worth exploring.
@@DowlphinI don’t think it is. The 4000 IU per day guideline is being conservative and is due to lack of large long term studies of vvhigher supplementation. There are studies in health adults suggesting 10,000 per day being safe.
@@Dowlphin probably more important for anyone wanting to take more than 4000 is to have there blood level checked. What often gets lost in the discussion of dosing is person to person variability. The best way to predict toxicity is blood levels not dosing. Not everyone is going to absorb and metabolize vitamin D the same. Its metabolize is rather complicated.
What's up Doc, thanks for the great video again! Been wondering for a while if your name was Dutch or if you were born in NL perhaps or your parents? Thought it wouldn't hurt to ask, I'm from the NL so it stood out to me. Thanks again, wish you well!
Excellent info... I feel like we're missing a big part of the equation with D3... K2 specifically MK5 and MK7 .. Can you address these at some point? Thanks as always!
I have osteoporosis and I'm in a osteoporosis support group Vitamin D3 is strongly recommended and essential we are told, currently I'm taking about 4,000 IU Along with other supplements for my bones, I hope I'm on the right track
I tested at 17 ng/mL before supplementation. After 1 year of 4000 IUs daily: 70 ng/mL. Then went down to 2000 IUs daily for 1 year: 50 ng/mL. I honestly haven't noticed any tangible benefits or side effects at any level, I only started because there was a strong correlation between vit. D and better outcomes after covid infection. Thinking of dropping down to 500-800 IUs at this point.
@@sharla9221 after taking 5k Vitamin D3 and K2 (100) I started getting out of breath easy and felt like my joints and tendons were becoming calcified or tight and painful….yes I was taking Mg too. I think there’s a lot we still don’t understand about all this
At the end of the day,I am looking at how D3 supplementation affects *me* . All D3 tablets do is optimize my D3 status,as I *hate* sitting in the sun-I have been taking 3000 IU daily for decades. D3 status is positively related to the body's reaction to viral infection. I have had all the Covid shots as they became available,and have never had a viral infection that was noticeable,symptom-wise. I also have had only one hairline bone fracture when I jammed my middle finger into a manhole cover when saving myself from a fall on my face.
Cool video! Can you do one about TMG and SHBG? There has been some studies which presented TMG to be promising in lowering body fat while increasing muscle mass in hypertrophy training.
Let’s not forget that the IU measuring system was put into place which inflates the interpretation of small amount of grams as a large, scary number. Vitamin D used to be a readily used supplement decades ago, but has fallen far from the consideration due to recent views of money made from treating the sick vs healing the sick. The darker pigmentation for your skin colour and the further away you live from the equator (and those who don’t go out much) need to supplement to maintain good health. Don’t take my word on this, look up studies on it and types of illnesses by country (further north / south, vs closer to the equator). Most of us in the North experience “flu season” when there is less natural light. I haven’t had a flu shot since 1996, and always increase my D supplementing in the fall to the early spring. I’m lucky enough to not really get hit but the flu, while surrounded by those who have been taken out for a week and a bit (or even hospitalized).
I had a spinal disc replacement 13 years ago. What is the explanation as to why Vitamin D supplementation for about one week (5000 IU/day) causes the area to feel weak and sore? Have tested this on and off for years, same result every time. Also, why does it cause headaches? Maybe the dose is too high. Thanks.
Head-spinner #2 -- the striking similarities between these findings and the well-known long-term side effects of high dose bisphosphenate use. Not so very surprising, perhaps, given that resorption suppression and enhanced remineralization are also inherent in the general mechanisms of action for these drugs. Also worth considering is the question of just how equivalent is actual bone strength with measured levels of bone mineralization? One clue is possibly the location of the femoral fractures under discussion in these studies -- for the D3 studies, a reduced risk of femoral neck (ie typical) fractures. For the bisphosphenate findings, the slightly increased risk of atypical (less distal) femoral fractures. It seems to me that the typical fractures occur in a location favorable to be strengthened by resistance training obtained readily from ordinary activities like walking and ascending/descending stairs; the atypical fractures would less preventable by those means, hence slightly more common regardless of remineralization levels. FWIW . . .
Here is my complex issue - Low-ish vitamin D but high D 1,25 which is the active form. Bones are weak, parathyroid checks out as normal. Can indicate sarcoidosis but none ever found. Endocrinologists are stumped. Any insight into this Nic? Hard to comment I know.
A RCT of V D supplementation and exercise on bone density would be really interesting. I don’t suppose any of the studies included in the meta analysis included this?
I'd like to hear from you about D3 supplementation in CKD patients. My mom is stage 4 kidney patient. She took 2-4000 iu of D3 and developed severe calcification of basal ganglia and other soft tissues.
I doubt that any research has been made with 5000 - 10000 IU daily of vitamin D. They never do research with those optimal doses. But maybe with enormous doses monthly, or even longer intervals, or once! That dangerous way of giving vitamin wasn't unusual earlier among ignorant researchers. That had bad effects like increasing falls, and fractures. I don't know why they expect increased BMD, when clearly vitamin D remodels bone, not just increase it. The places it increases are probably only those with deficient BMD. I think it isn't enough to just give vitamin D for bone. For bone and joints health, I supplement with:: Vitamin D3, Vitamin K2, Magnesium, Boron, and Collagen But I think we should get calcium and phosphate from food, not from supplements.
400 to 600 iu per day wasn't enough for me. I'm severely allergic to UV-radiation, so I'm allergic to sunlight. I took about 400 iu. of vitamin d3 a day. Severe bacterial and fungal infections developed on my body and were out of control. All my skin infections dissolved within a few weeks after taking 10.000 iu of vitamin d3 a day, I kept taking these for years. So, 400 iu is too little but 10.000 iu might be too much. I will reduce my intake to 3000 iu a day. How much is too much?
Did the article indicate how bone density was measured as there is quite a lot of variability? Also exercise and bone loading needs to be controlled to make comparisons.
Wow! I'm now 70 and have been taking 5000IUs daily for 15 years thinking I was doing a good thing. Everyone - physicians, internet health gurus, etc - has been touting the benefits of D3 supplementation and encouraging its use. I started when I was diagnosed with low Vitamin D. Now you're telling me I've potentially been doing myself harm. Good Lord! Does anyone know anything?! This really ticks me off!
I think you're fine, James. Keep in mind you're in the older group and you were deficient. I wouldn't worry about it, although the 5000IU is probably the upper limit, if I had to guess.
they made a mistake when calculating the Vitamin D RDA (Recommended Daily Allowance), the RDA calculation of 600 IU is too low by more than a factor of 10, the RDA should have been 8000 IU, quoting from the published scientific paper: "A statistical error in the estimation of the recommended dietary allowance (RDA) for vitamin D was recently discovered; in a correct analysis of the data used by the Institute of Medicine, it was found that 8895 IU/d was needed for 97.5% of individuals to achieve values ≥50 nmol/L." Do a google search on: vitamin d RDA calculation is wrong institute of medicine
Good question, but no - keep in mind the population studied across these studies is exposed to the same relative level of sun (unless you're a recluse or go tanning every day, making you an outlier).
@@shadowsquid1351 It IS necessary because Vitamin K2 helps regulate both Vitamin D3 and calcium levels. Without it you are not getting the calcium where it needs to be.
It depends if you want high levels in your blood or your bones. K2 helps the vitamin D do its job. A vitamin d test just tells you how much is available in your blood but it might be worse storing it in your blood than it is leaving it in the pill bottle. Very few supplements work alone. Once your body starts or increases the use of one nutrient it creates more demand or shortages of others needed for the reaction. Funny side note...Why do people worry so much about supplements but so little about overeating? Has anyone ever refused seconds because they were worried about too much vitamin "x" It's like Chem trails. People worry about airplane exhaust enough to go insane but almost none of those same people read ingredient labels for their food.
@ericmaclaurin8525 I heard some dr on youtube say you get K2 from fermented food like hard cheese, natto & others so you don't need to supplement with K2, also your body converts vitamin K to K2. I took vitamin K2 mk7 for a bit with vitamin D but then stopped bc another dr said it makes you blood clot faster.. it's lots of contradicting info about K2 supplement, unlike vitamin D which is pretty straight forward in its benefits. That's why I hope this channel gets the "right answer" to this question 😁
@@ericmaclaurin8525”airplane exhaust “ doesn’t create grids, or completely fill the sky with thick white cover. I’ve lived near airports long enough to see the difference.
Mine just came back at 82, but I do supplement. It’s apparently in the “optimal” range but I wonder if I should back off supplementing to just a few days a week instead of everyday?
It does seem kinda obvious that people with a deficiency would benefit more from supplementation than the general population That being said the supps are cheaper than the tests where I live so (Canada) so I do take a low dose during winter. I also have family members that where prescribed vitamin D bc there levels were too low
It is so funny that all the "bro scientists" - me included - in the comments section scream "Vitamin K2, magnesium, it's the cofactors, stupid!", while the authors of the cited studies couldn't care less about those things, as it seems. Why is this? A lot of us would say that the studies designs where flawed. Why didn't the investors looked into cofactors required to activate the Vit D pathways?
@Physionic Or they are to deep in the pharmacology doctrine and treat Vitamin D as a drug in a single factor intervention. This might be the right approach to anything ending on ...mab, ...rab, ...stin, but isn't the correct approach to a natural molecule embedded in a network of interactions.
@Physionic Vitamins D and it's supplementation has become an ideological battle ground., unfortunately. In Germany a governmental entity, the Bundesamt für Risikobewertung - The Federal Office for Risk Evaluation - has warned against medically unsupervised vitamin D supplementation. The same institution declared the usage of 6000 metric tons of Glyphosate per year in Germany as unproblematic....
they made a mistake when calculating the Vitamin D RDA (Recommended Daily Allowance), the RDA calculation of 600 IU is too low by more than a factor of 10, the RDA should have been 8000 IU, quoting from the published scientific paper: "A statistical error in the estimation of the recommended dietary allowance (RDA) for vitamin D was recently discovered; in a correct analysis of the data used by the Institute of Medicine, it was found that 8895 IU/d was needed for 97.5% of individuals to achieve values ≥50 nmol/L." Do a google search on: vitamin d RDA calculation is wrong institute of medicine
Given the data, and the much more compelling data on vitamin D and immune response, why do so few doctors recommend D3 supplementation, and even fewer will test to ensure optimal D levels in the bloodstream? I'm a 64 year old male. I've been taking 4000 IU of D3 daily until a year ago when I started taking 5000 IU as a result of buying from a different supplier. I talked the physician's assistant into testing my D levels a few months ago and they were in the normal range but closer to the low end, and it's suggested that range is low for optimal health. I was catching whatever crud was going around every year throughout my 40s and early 50s. In 2012, I was sick the entire month of January - flu, bacterial cold, then viral cold. I did some research and started taking D3 and the only respiratory illness I've had in the last 13 years was omicron COVID. I awoke with COVID onset symptoms, took 12 mg of Ivermectin, and the COVID was gone by 1 PM. The patients with the worst COVID outcomes were D deficient.
You might also find it interesting (helpful, etc.) to look into the immune enhancing benefits of regularly taking medicinal mushroom (extract) supplements. Such as: lions mane, maitake, etc. For one thing, they are rich in beta glucans. Also quite good for cognitive health is: Lion's Mane mushrooms. And taking a high quality B-vitamin complex, with active forms of the various B vitamins. If you are not already taking such steps, that is :)
It seems to me that these studies focused on only one indicator of bone health: density. While that's clearly important, I think there might be other benefits to turnover of bone tissue (otherwise, why would we do it?) I'm thinking that it might improve bone flexibility, resiliance, etc.
Interesting. It would be nice to see studies that included k2mk7 and magnesium levels. I take k2 expressly to help vitamin D get out of the blood and into the bone. I also think I crashed my magnesium levels when I added k2 (based on very little) those points left me assuming k2 and extra magnesium are required to get vitamin d to help your bones. If true it would explain the conflicting results.
You nailed it. That plus zinc, though in my case, my doctor prescribed over 5000 a day and it changed my life for the better. K2, Mg, and Zn took it to the next level.
But what is the OPTIMAL Vitamin D level then? 30? 60? 90? I have a devastating vitamin D deficiency which couldn't be solved until after I started taking 4000 UI daily. And even then after over *5 MONTHS* of religious dosing, my levels went from literally single digits (8), to around 26. In other words, still damn low. So I increased to 6000 IU and finally getting up over 30. Now I need to know how high I should actually go before switching to a 'maintenance' dose. So far the suggestion I keep hearing everywhere is ~60. So that's what I'm shooting for. I guess I have a serious problem absorbing/metabolizing Vitamin D.
they made a mistake when calculating the Vitamin D RDA (Recommended Daily Allowance), the RDA calculation of 600 IU is too low by more than a factor of 10, the RDA should have been 8000 IU, quoting from the published scientific paper: "A statistical error in the estimation of the recommended dietary allowance (RDA) for vitamin D was recently discovered; in a correct analysis of the data used by the Institute of Medicine, it was found that 8895 IU/d was needed for 97.5% of individuals to achieve values ≥50 nmol/L." Do a google search on: vitamin d RDA calculation is wrong institute of medicine
like all these term they are usually picked from greek ... to fully language nerd out, when you encounter osteo prefix = concerning bones , blast = something that germinate, create, sprout .... ooblast... cytoblast...
Useless study Doesn`t the body store magnesium in the bones and when low, takes it from there but in the process of getting the magnesium out of the bones it also releases calcium in the blood stream - weakening the bone but also responsible for soft tissue calcification ?
Do you have any favorite Vitamin D supplements (i.e. - brands, and/or best and good 'forms' and sources of it)? I'm surprised at how little discussion there is of this rather important consideration, in TH-cam videos by highly knowledgeable presenters. Thanks. Including pros and cons of taking different types (or forms) of Vitamin D, as a supplement. Assuming lack of available sunlight, and/or being of an older age (and thus not synthesizing natural sunlight as effectively) makes it more necessary to supplement.
Thank you for sharing Can we get some information about D4? why so little is known about it? why not studies on animals or humans? why can't people buy this vitamin?
@@gentleoldmoviefan5680 Yeah thanks turns out some mushrooms have it to. problem is there is nothing online about this vitamin. no testing, or even ideas on how it acts on animals or humans. it seems very strange to me. since the video was talking about the effects of the D complex, i figured the different types can have different effects on the body. but i can only speculate
@@Physionic I recommend boiling water, pouring into a bowl or sink, add lots of baking soda and let the shirts soak. The colors bleed (separate the darks) but it is worth it because it is very effective with odors/stains. This is still not the best- (but so far I haven't found anything better) but I will continue on in my seemingly life long search of finding a way to actually (for real) clean shirts.
What do you make of the article on Sciencedaily with the headline: Recommendation for vitamin D intake was miscalculated, is far too low, experts say. The article goes on: Researchers at UC San Diego and Creighton University have challenged the intake of vitamin D recommended by the National Academy of Sciences (NAS) Institute of Medicine (IOM), stating that their Recommended Dietary Allowance (RDA) for vitamin D underestimates the need by a factor of ten. The recommended intake of vitamin D specified by the IOM is 600 IU/day through age 70 years, and 800 IU/day for older ages. "Calculations by us and other researchers have shown that these doses are only about one-tenth those needed to cut incidence of diseases related to vitamin D deficiency," Garland explained. It is referring to vitamin D intake for overall health rather than just focusing on bone health.
Interesting take. You know, I see no reason why some of that might not be true - the studies limited to doses that would raise blood vitamin D3 levels to within reference, so could more be beneficial (up to a point)? Possibly. I have my doubts, honestly, but I'd be happily proven wrong. As mentioned in the video, there is a threshold of diminishing returns and even a reversal of the positive effects. I wonder what these researchers would say.
@@Physionic For example, the RDA amount would be the equivalent of something close to stepping outside in the sunshine and allowing your skin to synthesise vitamin for about 60 seconds. Humans are clearly adapted to be outside for more than that! 😉 It seems that for most skin tones (different skin tones absorb different amounts) around 20-30 minutes in full sunshine without burning is optimal and this produces around 20,000 IU. The RDA doesn't make sense. Also, the requirements obviously vary hugely depending on latitude and time of year, along with skin tone and body fat, with vitamin D being fat soluble prohormone rather than an actual vitamin as such. I love this subject and look forward to more info!
Keep in mind these analyses adjust for geographic location, so the values mentioned are on average with colder climates in mind. In addition, the samples are taken from people who are equally indoors as you or I, so we'd need a more targeted argument. " I see many professions that would disagree with such a low level of supplementation due to our indoor lifestyle." - all well and good, and there's plenty of room for solid arguments, but a lot of professionals (especially on social media) don't analyze large pools of data and recommend things based on emotion or even clinical practice (which has great merit, but it's geographically hamstrung and not applicable across the board).
@@Physionic Before I started supplementing with vitamin, about 10 years ago, every year I would get at least one cold that would turn into a miserable 6 week bout of bronchitis. I initially start with 3000 IU. I am currently taking 5000 because that is the dosage of the gummies I picked up a few months ago. So yes, it is going well. I have not noticed any bone issues. But it is certainly something I will keep an eye out for.
Excellent video! Just bought some d3 with calcium & k2 for my Asian wife who rarely gets dairy (lactose-intolerance) & sun (as it is frowned upon in Asia) & much d3 elsewhere. Concerning for prevention of cancer & such. I hope this helps her. Did those study use k2? Calcium? Adjust for ...?
Nope - no K2, although I expect to cover that in the future. Good thinking for your wife - I would imagine she's quite deficient, which would make her a perfect candidate. Wish you guys the best :)
If she eats a lot of vegetables, I would suspect she gets calcium from spinach, kale etc. Be wary supplementing calcium - magnesium glycinate would be the better option
I believe an educated lay person needs to watch Physionic for a few months to fully "get it". What is "it"? It's the very detailed, nuanced info and take-aways that are being provided. That was my experience anyway.
You might want to mention that 15 minutes of sunlight exposure to bodily skin produces up to 25,000 IU of Vitamin D naturally. The human body can handle a lot more vitamin D safely than is the current medical practice. The worry is that to much vitamin D will trigger hypercalcemia but nobody ever sees landscapers and construction workers with hypercalcemia. A person would have to mega dose on 100s of thousands of IU of vitamin D on top of the vitamin D their skin produces to trigger vitamin D related hypercalcemia. To properly modulate calcium for more reasons than just bone health you need to talk about magnesium, vitamin K and vitamin D and their interdependencies.
Biphasic! That's a word I know! Totally unrelated here: I think you could blow up some numbers and subscribers if you covered topics relating to marijuana. Such as its effects on REM, memory, dopamine, serotonin... the effects of terpenes and how it modulates THCs effects on the brain and body, like caryophellene which has the unique capacity to bind to CB2 receptors in the body, or Alpha-Pinene which is "known" to help with executive function / working memory and helps to reduce memory loss relating to higher dosages of THC. And all of this to say that marijuana has a biphasic capacity in all of its positives, easily turning from being effective for dopamine/attention to driving them into oblivion.
And what about all the information here about vitamin K2 that it's supposed to put your calcium and the bones and stuff so wouldn't that make a difference did that study say anything about vitamin K to you thank you
I know I love your videos I love your information but this one actually confuses me quite a bit 🤔 what about all the stuff you hear about magnesium and vitamin K2 and all that and generally most things you see I tend to not be an extremist but most things you see or suggest that you need a fair amount of more vitamin D than like the minimum requirements I know I usually take 5000 a day I use that's not really considered extreme by a lot of people not sure what do you think love most of your videos this is a good one just confusing thanks
Totally fair. Did those other people mention outcomes other than bone health? This is limited to bone only, so higher doses might be good for other aspects of health. (Oh, also, did those people show you any data or did they do a 'I'm a doctor, trust me bro'?)
Vitamin D requires sufficient Vitamin K2 for bone mineralization. IMHO, Vitamin D unregulated also the transcription of Vitamin K2 dependent proteins namely osteocalcin and matrix GLA protein. If by this upregulation the Vit K2 levels fall, these proteins can't fulfill their job in steering Ca into the bones. This is - again, as much as I know - one reason for the Vit D toxicity. Supplementing sufficient Vit K2 with the Vit D3 - I use 50 mcg K2 per 1000 IU Vit D2 - should prevent the Vit K2 depletion. This should keep the bones mineralized and the soft tissue free of calcification. Or?
Are you willing to share which brands ('types', or forms / sources, etc.) of Vitamin D3 that you like, or recommend for consideration? I feel uncertain about which companies truly have the best versions (formulations, etc.) of supplemental Vitamin D. And would appreciate any tips that you might have; leads to investigate, etc. By the way, I think you have a good ratio of K2 to D3 ; I recently watched another TH-cam video with a doctor who covered this subject. Unfortunately, I don't remember the doctor's name. But he seemed very credible to me, and one of my conclusions from watching it was that: most people are way under-doing the Vit. K2 supplementation. (If they are taking Vit. D3 at any significant dosage, that is.)
I take 1-1/2hr of high intensity exercise (cardio & weight training) 6days/wk as supplement to build bones and a multitude of other benefits and, there is no nuance to be added to determine efficiency
I've historically had low vitamin D, lowest level measured was 17. At 5000 IU I only hit 47. No way I'm going 10,000 IU as suggested by some TH-cam doctors. I think potential problems outweigh unknown benefits. I've dropped back down to 2000-2500 IU with 120-180mcg K2 MK-7 and about 240mg chelated magnesium. My DEXA this year was good, so not worried about bones. More worried about atherosclerosis.
I note that nothing in this 'bone video' discusses teeth. Does it work the same with teeth, I wonder? At age 65 (male) I got my serum levels up to 65 ng/ml with 10,000 IU/day (also 125mcg K2) and kept there for about three years now. Here's what I can tell you happened to me almost right away: a. severe shin pain I had endured for several years went away entirely; b. olive-sized ganglion on wrist I had for 30 years disappeared (my MD told me to smash it with the biggest bible I could find); c. eye sight restored to 20-20; d. unbearable itchy alligator-like rash on arms vanished and skin restored to normal; e. texture of skin on hands that was transforming to 'hob goblin status' became smoother than they were at 20 and finger and toe nails are perfect, really. That's not all. The surgeon who did my injured hip x-rayed my other hip and told me I had 'no right to bones like those' at my age. In fact I have no pain or compromise in any joints in my entire body - head to toe. Possibly most curious of all has been the changes to my teeth. The surfaces became smooth and little irregular ridges developed on incisors and bicuspids before gradually filling in some of the wear and becoming smooth, flat and regular. All sensitivity completely disappeared to my surprise. I told my hygienist I could no longer feel anything at all during cleaning, scaling, and polishing (but not to take that as a challenge). I feel almost for the first time like I had the bite of a shark. What's the story on teeth?
With K2 and magnesium would be the proper study
add some boron
@@notaras1985 Exactly it's always the same they bring a study with one component and then they say watch out your going to drop dead, 😂😂😂
@@tomjohnson4681 Who is they?
@samuraibat1916 The people who conduct such SO CALLED STUDIES,
@@tomjohnson4681 Sure. Can you give me the specific example on your mind and why that one sticks out? Physionic seemed to just go into nuance so I assume you aren't talking about this video.
I love starting my day getting my head spun.
Who doesn't? 😛
@@Physionic I love heads pun and what it entails.
(I always side with the coin.)
I'm 65 t2d had a stroke at 54 and i used Glynac, 10.000 iu sublingual d3, eat natto, a little exercise for the past 2 years. I feel like in my 40's with 95% stroke reversal and improved t2d. Supplements are a must for people like me.
@@harold18659 bravo, man - truly. 🖖
I have been taking 5000 IU of D3 (with K2) since the pandemic began. Aside from catching Omicron during the first huge surge, I have not been sick ONE TIME in 5 years. No colds or flus or anything. No bone issues I can notice. I'll keep taking the vitamin D.
I have similar experience but I only take 5000 IU during months with limited sunlight, I don't think you need that much during sunny summer, I take 2000 IU then.
But isn't that's just correlation though? In Scandinavia everyone takes vitamin D supplements and they get sick for sure
@@gasparsigma All I know is that this is the longest I have ever gone without getting sick and I'm not doing anything else different.
I am a parent of a small child and I am sick quite often 😂 this is the time to be and I surrender. I am also taking vit D
@@gasparsigma it’s not about whether you take VD supplements or not it’s about the levels you get to. If everybody in Scandinavia was taking even 2000iu most of them might only get their levels to somewhere around 30. If and it is an if, we accept that the imprinting range for immune health is 45+ thr supplementation for most people would not be anywhere near sufficient. I find it strange there is still so much focus on VD and bone health when there are much bigger benefits from its immune regulation effect
My vitamin D is usually around 25 and chronically low and finally they linked it to all the dental bone issues I have been having. So I am taking 20 to 30,000 IU a day and it seems like my dental bone issues have finally resolved
Thats a very high dose
@smarzig did any doctor recommend that amount or did you take that by yourself?
@@alyousuf it is a high dose not a very high dose, IMO. As some get this level of from the UV-b of the midday Spring & Summer sun or in the tropics all year long.
I’ve been supplementing for many years with 10,000 IU of D3 daily. I also take all the cofactors such as 200 mcg of K2 (all-trans MK-7), magnesium and zinc. My 25(OH)D serum concentrations are usually around 80-90 ng/mL. Never had any issue with calcification of soft tissues as my serum calcium concentrations are very stable at 9 mg/dL.
How much magnesium and zinc a day? Do you take everything at once?
@@bokento I personally take 600 mg of magnesium citrate broken down into two separate doses of 300 mg each, not before meals to avoid making the stomach less acid. As for zinc I take 14 mg of zinc bisglycinate. When it comes to D3 and K2 I take them together right after lunch since they're fat soluble.
@@Fred-zt5ky thank you!
Genetics may also help 😉
@DWbo-r7v Genetics always helps or hinders. We are only as good as our programming, as a coder would say "garbage in, garbage out" except that, unlike computer programming, currently you are stuck with whatever garbage (or good) genetics you were born with.
Most people (influencers, such as Rhonda Patrick, Dr John Campbell) recommend supplementing with Vitamin K2, and at D3 levels between IU 4-8k, depending on latitude and time of year. The reported (& scientifically supported) benefits being immune system health - particularly fpr respiratory illnesses, bone health, & mood regulation, among others... with the hormone being implicated in the regulation of thousands of bodily processes, since most cells have D3 receptors. Was the synergistic effect of K2 considered in this study? Might that reduce, or even counteract completely, the fracture risk?
I haven't assessed K2, but plan to. These analyses by the researchers were largely limited to vitamin D alone. The analysis is also limited to bone health - I'd need to look at completely different literature on immune health, but that's a good topic, including K2.
That would make for another very interesting video. Thank you for the reply, and for making this video. I should note that Dr. Rhonda Patrick has a PhD, also, like John Campbell (sorry Rhonda!).
Rhonda Patrick is wonderful. I like her work a lot.
Many of the supporting studies are observational.
Based on what I've seen on MedCram, Dr. Seuhelt's channel, IMHO many of the effects currently attributed to vitamin D will probably be eventually explained as coincidental to infrared exposure.
@@Physionic thank you, please assess MK7 and MK4 , as they have different impact for bone . Trying to reverse my osteoporosis with carnivore diet , exercise and supplements.
I find this conclusion confusing: Over 65 year olds benefit most. When women go through menopause, their loss of bone accelerates due to the decline in estrogen. Most women go through menopause around age 50. I began using transdermal estrogen at perimenopause because my mother found out she had osteoporosis at age 72 when she fell while hiking and broke both her wrists. She started estrogen replacement after this and never broke another bone -despite several falls. Just looking at Vitamin D supplementation without considering estrogen status (for women) does not make sense to me.
This is a very important talk to me cuz I'm taking lots of vitamin d right now. So I'm glad I'm getting this information 3 minutes after you post it. 🧡💯🇨🇦🇨🇿
take K2 with it..
@@happydayz5321 thank you, i am.
Good timing. We were working on Vitamin D and Multiple Sclerosis today!
Thank you for dong the work and sharing your knowledge! Much appreciative!
Thanks for watching!
I take 20000 IUs daily, during the summer 6000 IUs were just enough to be higher than the lower limit with 40 ng/ml. Now I have 90 ng/ml. I of course take it with Vitamin K2, around 400mcg.
90 good. 110 better to super proof
@@smarzig what do you mean by super proof
@@shueibdahir (he has no idea)
I think this analysis needs to do a dose response because while 600-800IU may be enough to prevent rickets it's not nearly enough to achieve normal levels and I wish more studies would actually measure the levels in the blood before and after supplementation, that would be the easiest way to recognize that less than 4k IU per day is not enough for the majority of adults.
I am skeptical about that fuss about blood levels, because no one considers that blood levels might indicate excess, i.e. if blood levels are low, it could also mean that all excess is getting stored properly. Is there proper science on what blood level is actually ideal?
they made a mistake when calculating the Vitamin D RDA (Recommended Daily Allowance), the RDA calculation of 600 IU is too low by more than a factor of 10, the RDA should have been 8000 IU, quoting from the published scientific paper: "A statistical error in the estimation of the recommended dietary allowance (RDA) for vitamin D was recently discovered; in a correct analysis of the data used by the Institute of Medicine, it was found that 8895 IU/d was needed for 97.5% of individuals to achieve values ≥50 nmol/L." Do a google search on:
vitamin d RDA calculation is wrong institute of medicine
That is the key question I thought would be revealed by this video. Without it we are all guessing. The studies should be done based on blood concentration and each individual should supplement the anount that arrives at the that blood concentration. Also bone density is one effect. A different level maybe better for different effects. So still really no more enlightened on what the dosage should be than I was before this video. Still I believe physonic is the best on TH-cam at showing the science and not just opinion.
Thanks much Dr. Nick for clear presentation, great work:)
12:00 the article is paywalled, so I don’t know how they define “very high”, but very high is typical hard to achieve without megadoses. The dose response curve is not linear, and most case reports of toxicity center around dosing errors. You’re unlikely to have any toxicity supplementing at 4000 IU daily.
4000 IU was not enough for me to see clear benefits. I found clear benefits in the 8000 to 20 000 IU per day range. Note I also take salmon oil for 4000 IU of vitamin A activity, the LEF brand of vitamin K supplement and either a tocotrienol or tocopherol as I alternate plus a dose of ubiquinone.. Note the similarity of the Es to the Ks.
The clear benefit is an absence of seasonal and non seasonal respiratory illnesses. And that includes the virus they made special for you sheeple out there.
Im surprised you didnt bring up K2 with this!
I have ehlers danlos syndrome and dont get out much so take it with k2 a few days a week year round also with increased joint issues and easiness to injure.
Being in canada they wont let you get tested for it and just recommend everyone to take it in winter months
Did you not come across geographilcal reasons? I remember a study saying anyone Georgia or higher needs to supplement due to angle of the sun wont allow for any absorption.
Thanks, cheers!
I haven't assessed K2, but plan to. These analyses by the researchers were largely limited to vitamin D alone.
Right. K2 inhibits osteoclasts by inhibiting RANKL while also protecting osteoblasts.
@@Physionic ... and are therefore meaningless!
Try some Jello and Vitamin B1 for the joint issues; told an elderly lady 3 weeks back,She called me excitedly last night to say they're working miracles!👍🙏🇬🇾😎
@@OswaldJames-x2t You're right, but I would recommend plain gelatin and or collagen peptides instead of jello with sugar and food dyes. But gelatin is good for the joints, and thiamine is good for almost all body functions!
Since taking 12,000 IU along with k2 and magnesium in the morning I have felt so good .
From what I’ve read, one needs K2 as well as D3 for bone building. 🤔
I haven't assessed K2, but plan to. These analyses by the researchers were largely limited to vitamin D alone.
Vitamin K2 is needed to activate those proteins that moves calcium (via GLA protein carboxylation).
It probably has other effects too. But those aren’t well described.
So K2 is needed both for bone and joints building and to avoid calcification of the arteries.
And magnesium they say nowadays, the more d3 you take the more magnesium you need.
ive assessed K2. use the real form. natto. or b subtilis. dr davis' recipe. ...its crazy how education nowadays is worthless. we need to come up with a PhD2. and it will be for people who want to be learned. there's 5 other factors to absorb the hormone called vitamin D, and also, its weight dependent which is why USA people are deficient - their weight requires millions of IU's. a pill the size of the moon!
Every form of magnesium I've taken so far raises my blood pressure unfortunately
Please look into how synthetic vitamin D3 (cholecalciferol) can potentially affect copper metabolism indirectly if it disrupts retinol (vitamin A) levels. Retinol is closely tied to copper metabolism, as it regulates the synthesis of ceruloplasmin, the copper-binding protein essential for proper copper transport and utilization.
Meaning no disrespect here, but is there anybody else besides Morley Robbins (and a handful of his adherents, or other hardly known "experts") who thinks supplemental Vitamin D (cholecalciferol, etc.) is hazardous to copper metabolism? It seems like there is such a huge preponderance of other highly knowledgeable health experts, scientists, etc. (such as Dr. Stasha Gominek) who have no such concerns about this alleged danger. Are they all wrong?, and/or completely missing something super obvious?
Why should we believe what Morley Robbins, and a few of his adherents, espouse on this topic? Why is he right, and everyone else wrong?
Take more RETINOL from foods.
@ it’s not a problem of supply but limitation of the uptake.
The best approach for determining vitamin D dosage is to start with a blood test . Many people will only need a small dose, others will need 10k iu to achieve all of the health benefits . It’s best not to address a dose but rather to recommend establishing a baseline blood level, and then going from there.
10k won't touch it if someone is not well
That's not quite true. The best measurement is an intracellular test from a place such as spectral Labs
I research this for personal interest. Good to have objective prof’l feedback. Your email summaries are great and I try to support the videos too. Thx!
Thanks JMC :)
The boron is also needed vit D absorption and strong bones
Thanks for that final comment. I was afraid you weren’t gonna mention the other benefits besides bone density.
This reminds me of the confusing narrative around milk and bones. Dr Greger reported that despite the mainstream belief, dairy consumption was actually associated with increased risk of hip fracture. He also covered the mechanisms of action.
The conundrum for me is whether dose or blood level is the more important metric. I seem to require at least 5000 IUs just to keep my D level at around 45 ng/ml. I don't want to overdo supplementation but I want optimum blood levels. At 72, osteoporosis is only one of my health concerns.
I am not a doctor but I would imagine you have a higher metabolism for it. If you have to take that much I would think you are processing it faster, or you have higher levels of D receptors.
Get an intracellular test from Spectra Labs that will tell you the real volume. Not just what's in your blood and ideally to keep healthy. You really want around 100
You have probably seen this before, but just in case you haven't, take it with vitamin K2!
Great stuff. Would be great if you could mention a ‘just right’ ng/mL target range.
Also would love to see a holistic benefits (drawbacks?) roundup on Vit D, which I can imagine you might be building to at some point.
Keep up the great work
"which I can imagine you might be building to at some point. " - I appreciate this sentence, because it's exactly how I think (one outcome at a time). Interesting about the ideal ng/mL target - I could probably compile the data and see, although it'd be best to run some regression model on something like that. Anyway, thank you.
@@Physionictotally get and appreciate your methodical nature 🫡
yes, I think it’s an important question for many who consider/take D, because the reference ranges can be all over the place (or even what a ‘deficient’ range is), so lots of confusion.
I’ve personally landed on targeting between 55-70 ng/mL (and it would seem getting enough K2 is important if you supplement generally), but always looking for deeper dives!
My husband recently did a blood test and found his vitamin D was very low, 25-OH was 16 L. Doctor prescribed him a weekly vitamin D2 pill with 50,000 IUs, said they would recheck levels in a few months. Did some research and found that it seems smaller daily doses of D3 (with K2) are better. I offered him some D3+K2 I already had and told him I was worried about massive supplement the doctor wants him to take, for reasons like this video.
I agree. This is definitely about balance. If you are dehydrated, it is better to drink water slowly with some electrolytes, if you chug water it will create an imbalance and you will urinate more liquid out than you are intaking.
I think there's some difference with D2 on mass dosing, because it still needs to be converted. That said, I am surprised the doc didn't put him on a lower dose of D3 instead. it is possible the doc was using D2 as a diagnostic by seeing if his body can convert to D3...
50k 1x a week isn't nearly enough. He needs like 30k a day until he gets his level to 100 and KEEPS IT THERE
It's not like a "reservoir"... different form of D have different half-life in their overall cycle... not knowing better I would tend to think that daily dosage works better than all in one shot but weekly... I think it mimics better sun exposure that in we human creatures should happen daily...
If his daily magnesium intake is inadequate, D2 or D3 will not convert into the active form of vitamin D, which is calcitriol.
Dr Stasha Gominek has an excellent interview with Jesse Chappus on you tube in which her clinical experience points to needing D3 blood in 60 to 80ng/ml range (with LCMS lab method).
As she points out, D3 is a hormone, not a vitamin, so it is very important to decide on dose based on regular D3 level blood testing.
She also explains that you do NOT want to supplement with D2.
It might have to do with the fact the spine is under greater pressure and the bones need pressure to grow better
I like the way you're thinking
Reasonable recommendations that align with those of the US endocrine society.
Very interesting. I believe there is a link with vitamin d and our microbiome, where some of us are blessed to have specific species of bacteria that produce vitamins such as k2 that assist with calcium absorbtion. A very difficult area to find a common ground as we are all different.
12:57 Vitamin D deficiency has a prevalence of around 40% in the U.S. and is worse if you live in a northern latitude (north of the sunbelt). Also worse in brown (60%) and black (80%) people. Also worse in the winter when we make very little vitamin D from October through March.
Also, vitamin D level guidelines are based on bone health, while ignoring vitamin Ds other roles, such as modulating the immune system which likely requires higher levels to be optimal.
National Academy of Medicine uses 4000 IU daily as a recommended upper limit.
Yes, the upper limit is based on the maximum that can be taken long-term without undesirable side effects observed.
But I'm thinking: The skin generates it, and if you live in a sunny area, it can max out at 10-15K every day. So how is that not unhealthy?`Seems worth exploring.
@@DowlphinI don’t think it is. The 4000 IU per day guideline is being conservative and is due to lack of large long term studies of vvhigher supplementation. There are studies in health adults suggesting 10,000 per day being safe.
@@TSLApilot Problems probably ensue when supplementation is added to natural production and exceeds the natural cap.
@@Dowlphin probably more important for anyone wanting to take more than 4000 is to have there blood level checked. What often gets lost in the discussion of dosing is person to person variability. The best way to predict toxicity is blood levels not dosing. Not everyone is going to absorb and metabolize vitamin D the same. Its metabolize is rather complicated.
Too high melatonine award
Great video!
Thank you! I'm sure we'll discuss more in the community :)
What's up Doc, thanks for the great video again!
Been wondering for a while if your name was Dutch or if you were born in NL perhaps or your parents? Thought it wouldn't hurt to ask, I'm from the NL so it stood out to me. Thanks again, wish you well!
Interesting video many thanks
Excellent info... I feel like we're missing a big part of the equation with D3... K2 specifically MK5 and MK7 .. Can you address these at some point? Thanks as always!
What about all the co factors of vitamin d3?
I have osteoporosis and I'm in a osteoporosis support group
Vitamin D3 is strongly recommended and essential we are told, currently I'm taking about 4,000 IU
Along with other supplements for my bones, I hope I'm on the right track
You seem to be doing well. I'm releasing some more bone health tips videos in the coming weeks, I hope it'll be a benefit to you.
@Physionic Yes that'll be super helpful !! more bone information and I will share it with my osteoporosis support group members 🙏🏻
Should be 10k/day for y
@@smarzig what does 10k mean?
@@daysoftheboo it means 10,000 10K means 10,000
I tested at 17 ng/mL before supplementation. After 1 year of 4000 IUs daily: 70 ng/mL. Then went down to 2000 IUs daily for 1 year: 50 ng/mL. I honestly haven't noticed any tangible benefits or side effects at any level, I only started because there was a strong correlation between vit. D and better outcomes after covid infection. Thinking of dropping down to 500-800 IUs at this point.
Great video! As you're looking into K2, can you investigate possible reasons why some people get palpitations from it?
@@sharla9221 after taking 5k Vitamin D3 and K2 (100) I started getting out of breath easy and felt like my joints and tendons were becoming calcified or tight and painful….yes I was taking Mg too. I think there’s a lot we still don’t understand about all this
Interesting. Thx.
At the end of the day,I am looking at how D3 supplementation affects *me* . All D3 tablets do is optimize my D3 status,as I *hate* sitting in the sun-I have been taking 3000 IU daily for decades. D3 status is positively related to the body's reaction to viral infection. I have had all the Covid shots as they became available,and have never had a viral infection that was noticeable,symptom-wise. I also have had only one hairline bone fracture when I jammed my middle finger into a manhole cover when saving myself from a fall on my face.
Cool video! Can you do one about TMG and SHBG? There has been some studies which presented TMG to be promising in lowering body fat while increasing muscle mass in hypertrophy training.
Interesting,doctors still recommend vitd for osteoporosis. They also recommend supplements of calcium despite the risks of heart diseases 😢
Add Vitamin K2-MK7 200 mcg ànd ~300 mg of Magnesium,both needed for optimal absorbtion of the D3.
Check Dr Berg's videos on the Topic.👍🙏
Let’s not forget that the IU measuring system was put into place which inflates the interpretation of small amount of grams as a large, scary number. Vitamin D used to be a readily used supplement decades ago, but has fallen far from the consideration due to recent views of money made from treating the sick vs healing the sick. The darker pigmentation for your skin colour and the further away you live from the equator (and those who don’t go out much) need to supplement to maintain good health. Don’t take my word on this, look up studies on it and types of illnesses by country (further north / south, vs closer to the equator). Most of us in the North experience “flu season” when there is less natural light. I haven’t had a flu shot since 1996, and always increase my D supplementing in the fall to the early spring. I’m lucky enough to not really get hit but the flu, while surrounded by those who have been taken out for a week and a bit (or even hospitalized).
I had a spinal disc replacement 13 years ago. What is the explanation as to why Vitamin D supplementation for about one week (5000 IU/day) causes the area to feel weak and sore? Have tested this on and off for years, same result every time. Also, why does it cause headaches? Maybe the dose is too high. Thanks.
Head-spinner #2 -- the striking similarities between these findings and the well-known long-term side effects of high dose bisphosphenate use. Not so very surprising, perhaps, given that resorption suppression and enhanced remineralization are also inherent in the general mechanisms of action for these drugs.
Also worth considering is the question of just how equivalent is actual bone strength with measured levels of bone mineralization? One clue is possibly the location of the femoral fractures under discussion in these studies -- for the D3 studies, a reduced risk of femoral neck (ie typical) fractures. For the bisphosphenate findings, the slightly increased risk of atypical (less distal) femoral fractures. It seems to me that the typical fractures occur in a location favorable to be strengthened by resistance training obtained readily from ordinary activities like walking and ascending/descending stairs; the atypical fractures would less preventable by those means, hence slightly more common regardless of remineralization levels. FWIW . . .
Have you done any videos on the new fluoride research? Would be intersted to hear tour analysis
Thanks
Welcome
Here is my complex issue - Low-ish vitamin D but high D 1,25 which is the active form. Bones are weak, parathyroid checks out as normal. Can indicate sarcoidosis but none ever found. Endocrinologists are stumped. Any insight into this Nic? Hard to comment I know.
A RCT of V D supplementation and exercise on bone density would be really interesting. I don’t suppose any of the studies included in the meta analysis included this?
Not here, but I know there are analyses on the topic
Which video is your personal supplement stack and workout? Your biceps lookin´swole up!
I'd like to hear from you about D3 supplementation in CKD patients. My mom is stage 4 kidney patient. She took 2-4000 iu of D3 and developed severe calcification of basal ganglia and other soft tissues.
What if paired with k2?
If bones become denser, does that make them more brittle? This could be bad for old people 🤔
I doubt that any research has been made with 5000 - 10000 IU daily of vitamin D. They never do research with those optimal doses.
But maybe with enormous doses monthly, or even longer intervals, or once! That dangerous way of giving vitamin wasn't unusual earlier among ignorant researchers. That had bad effects like increasing falls, and fractures.
I don't know why they expect increased BMD, when clearly vitamin D remodels bone, not just increase it.
The places it increases are probably only those with deficient BMD.
I think it isn't enough to just give vitamin D for bone.
For bone and joints health, I supplement with::
Vitamin D3, Vitamin K2, Magnesium, Boron, and Collagen
But I think we should get calcium and phosphate from food, not from supplements.
Wish this included Magnesium and k2 considerations
400 to 600 iu per day wasn't enough for me. I'm severely allergic to UV-radiation, so I'm allergic to sunlight. I took about 400 iu. of vitamin d3 a day. Severe bacterial and fungal infections developed on my body and were out of control. All my skin infections dissolved within a few weeks after taking 10.000 iu of vitamin d3 a day, I kept taking these for years. So, 400 iu is too little but 10.000 iu might be too much. I will reduce my intake to 3000 iu a day. How much is too much?
Is there a study that looks explicitly at blood levels of vitamin D compared to bone health? I'd be curious to see those results.
Did the article indicate how bone density was measured as there is quite a lot of variability? Also exercise and bone loading needs to be controlled to make comparisons.
How can anyone find out if they're deficient? Aren't blood tests fairly useless for this purpose?
Wow! I'm now 70 and have been taking 5000IUs daily for 15 years thinking I was doing a good thing.
Everyone - physicians, internet health gurus, etc - has been touting the benefits of D3 supplementation and encouraging its use.
I started when I was diagnosed with low Vitamin D.
Now you're telling me I've potentially been doing myself harm.
Good Lord! Does anyone know anything?! This really ticks me off!
I think you're fine, James. Keep in mind you're in the older group and you were deficient. I wouldn't worry about it, although the 5000IU is probably the upper limit, if I had to guess.
they made a mistake when calculating the Vitamin D RDA (Recommended Daily Allowance), the RDA calculation of 600 IU is too low by more than a factor of 10, the RDA should have been 8000 IU, quoting from the published scientific paper: "A statistical error in the estimation of the recommended dietary allowance (RDA) for vitamin D was recently discovered; in a correct analysis of the data used by the Institute of Medicine, it was found that 8895 IU/d was needed for 97.5% of individuals to achieve values ≥50 nmol/L." Do a google search on:
vitamin d RDA calculation is wrong institute of medicine
Would this mean that someone taking a Vitamin D supplement should limit their sun exposure so as to not overdose on Vitamin D?
Good question, but no - keep in mind the population studied across these studies is exposed to the same relative level of sun (unless you're a recluse or go tanning every day, making you an outlier).
Is K2 with vitamin D really necessary? Some drs say yes & some say no 🤔
@@shadowsquid1351 It IS necessary because Vitamin K2 helps regulate both Vitamin D3 and calcium levels. Without it you are not getting the calcium where it needs to be.
It depends if you want high levels in your blood or your bones. K2 helps the vitamin D do its job. A vitamin d test just tells you how much is available in your blood but it might be worse storing it in your blood than it is leaving it in the pill bottle.
Very few supplements work alone. Once your body starts or increases the use of one nutrient it creates more demand or shortages of others needed for the reaction.
Funny side note...Why do people worry so much about supplements but so little about overeating? Has anyone ever refused seconds because they were worried about too much vitamin "x"
It's like Chem trails. People worry about airplane exhaust enough to go insane but almost none of those same people read ingredient labels for their food.
@ericmaclaurin8525 I heard some dr on youtube say you get K2 from fermented food like hard cheese, natto & others so you don't need to supplement with K2, also your body converts vitamin K to K2. I took vitamin K2 mk7 for a bit with vitamin D but then stopped bc another dr said it makes you blood clot faster.. it's lots of contradicting info about K2 supplement, unlike vitamin D which is pretty straight forward in its benefits. That's why I hope this channel gets the "right answer" to this question 😁
@@ericmaclaurin8525”airplane exhaust “ doesn’t create grids, or completely fill the sky with thick white cover. I’ve lived near airports long enough to see the difference.
Mine just came back at 82, but I do supplement. It’s apparently in the “optimal” range but I wonder if I should back off supplementing to just a few days a week instead of everyday?
Somewhere I have heard the idea that k2 needed to taken with vitamin d for bone health.
I haven't assessed K2, but plan to. These analyses by the researchers were largely limited to vitamin D alone.
you can get k2 in foods too so its not like u HAVE to supplement it to get benefits of Vitamin D.
if you dont get it in your diet then you may need to
It does seem kinda obvious that people with a deficiency would benefit more from supplementation than the general population
That being said the supps are cheaper than the tests where I live so (Canada) so I do take a low dose during winter.
I also have family members that where prescribed vitamin D bc there levels were too low
It is so funny that all the "bro scientists" - me included - in the comments section scream "Vitamin K2, magnesium, it's the cofactors, stupid!", while the authors of the cited studies couldn't care less about those things, as it seems.
Why is this? A lot of us would say that the studies designs where flawed. Why didn't the investors looked into cofactors required to activate the Vit D pathways?
Isn’t it obvious? The researchers who dedicate their lives to bone research are morons!
@Physionic Or they are to deep in the pharmacology doctrine and treat Vitamin D as a drug in a single factor intervention. This might be the right approach to anything ending on ...mab, ...rab, ...stin, but isn't the correct approach to a natural molecule embedded in a network of interactions.
@Physionic Vitamins D and it's supplementation has become an ideological battle ground., unfortunately. In Germany a governmental entity, the Bundesamt für Risikobewertung - The Federal Office for Risk Evaluation - has warned against medically unsupervised vitamin D supplementation. The same institution declared the usage of 6000 metric tons of Glyphosate per year in Germany as unproblematic....
@@Physionic or supporting big pharma 😂
they made a mistake when calculating the Vitamin D RDA (Recommended Daily Allowance), the RDA calculation of 600 IU is too low by more than a factor of 10, the RDA should have been 8000 IU, quoting from the published scientific paper: "A statistical error in the estimation of the recommended dietary allowance (RDA) for vitamin D was recently discovered; in a correct analysis of the data used by the Institute of Medicine, it was found that 8895 IU/d was needed for 97.5% of individuals to achieve values ≥50 nmol/L." Do a google search on:
vitamin d RDA calculation is wrong institute of medicine
Given the data, and the much more compelling data on vitamin D and immune response, why do so few doctors recommend D3 supplementation, and even fewer will test to ensure optimal D levels in the bloodstream? I'm a 64 year old male. I've been taking 4000 IU of D3 daily until a year ago when I started taking 5000 IU as a result of buying from a different supplier. I talked the physician's assistant into testing my D levels a few months ago and they were in the normal range but closer to the low end, and it's suggested that range is low for optimal health.
I was catching whatever crud was going around every year throughout my 40s and early 50s. In 2012, I was sick the entire month of January - flu, bacterial cold, then viral cold. I did some research and started taking D3 and the only respiratory illness I've had in the last 13 years was omicron COVID. I awoke with COVID onset symptoms, took 12 mg of Ivermectin, and the COVID was gone by 1 PM. The patients with the worst COVID outcomes were D deficient.
You might also find it interesting (helpful, etc.) to look into the immune enhancing benefits of regularly taking medicinal mushroom (extract) supplements. Such as: lions mane, maitake, etc. For one thing, they are rich in beta glucans. Also quite good for cognitive health is: Lion's Mane mushrooms. And taking a high quality B-vitamin complex, with active forms of the various B vitamins.
If you are not already taking such steps, that is :)
It seems to me that these studies focused on only one indicator of bone health: density. While that's clearly important, I think there might be other benefits to turnover of bone tissue (otherwise, why would we do it?) I'm thinking that it might improve bone flexibility, resiliance, etc.
You could argue that - fair point
Interesting. It would be nice to see studies that included k2mk7 and magnesium levels. I take k2 expressly to help vitamin D get out of the blood and into the bone. I also think I crashed my magnesium levels when I added k2 (based on very little) those points left me assuming k2 and extra magnesium are required to get vitamin d to help your bones. If true it would explain the conflicting results.
You nailed it. That plus zinc, though in my case, my doctor prescribed over 5000 a day and it changed my life for the better. K2, Mg, and Zn took it to the next level.
Another massively well hung video.
Lots of vitamin K in spinach, broccoli and kale. Maybe easy enough to get it from food?
That's mostly K1 and not K2.
But what is the OPTIMAL Vitamin D level then? 30? 60? 90? I have a devastating vitamin D deficiency which couldn't be solved until after I started taking 4000 UI daily. And even then after over *5 MONTHS* of religious dosing, my levels went from literally single digits (8), to around 26. In other words, still damn low. So I increased to 6000 IU and finally getting up over 30. Now I need to know how high I should actually go before switching to a 'maintenance' dose. So far the suggestion I keep hearing everywhere is ~60. So that's what I'm shooting for. I guess I have a serious problem absorbing/metabolizing Vitamin D.
they made a mistake when calculating the Vitamin D RDA (Recommended Daily Allowance), the RDA calculation of 600 IU is too low by more than a factor of 10, the RDA should have been 8000 IU, quoting from the published scientific paper: "A statistical error in the estimation of the recommended dietary allowance (RDA) for vitamin D was recently discovered; in a correct analysis of the data used by the Institute of Medicine, it was found that 8895 IU/d was needed for 97.5% of individuals to achieve values ≥50 nmol/L." Do a google search on:
vitamin d RDA calculation is wrong institute of medicine
Somethings missing here. K2, and magnesium etc.
Thanks. Wish they had used different terms; blasts sounds like they're destroying bone.
When I first learned about them many years ago, I thought the exact same thing
Incorrect ^
@@Physionic I deleted! Sorry.
like all these term they are usually picked from greek ... to fully language nerd out, when you encounter osteo prefix = concerning bones , blast = something that germinate, create, sprout .... ooblast... cytoblast...
and obviously -clast greek too... to break... icono-clast etc. you don't need dictionary anymore!! ;D
Useless study
Doesn`t the body store magnesium in the bones and when low, takes it from there but in the process of getting the magnesium out of the bones it also releases calcium in the blood stream - weakening the bone but also responsible for soft tissue calcification ?
Do you have any favorite Vitamin D supplements (i.e. - brands, and/or best and good 'forms' and sources of it)? I'm surprised at how little discussion there is of this rather important consideration, in TH-cam videos by highly knowledgeable presenters.
Thanks.
Including pros and cons of taking different types (or forms) of Vitamin D, as a supplement. Assuming lack of available sunlight, and/or being of an older age (and thus not synthesizing natural sunlight as effectively) makes it more necessary to supplement.
Hello Doctor - u mention study finding on best d3 dose. Any level on d3 in blood as best - min or max for best benefit. Thank you
Thank you for sharing
Can we get some information about D4? why so little is known about it? why not studies on animals or humans? why can't people buy this vitamin?
I think cod liver oil has some Vit. D4 in it, although I don't know how much. You might find it profitable to do some looking into that. Good luck.
@@gentleoldmoviefan5680 Yeah thanks turns out some mushrooms have it to. problem is there is nothing online about this vitamin. no testing, or even ideas on how it acts on animals or humans. it seems very strange to me. since the video was talking about the effects of the D complex, i figured the different types can have different effects on the body. but i can only speculate
Off topic, cool v-neck. where can I buy it?
I just had to check - it's from True Classic. I do not recommend - the quality is bad. It stains easily and does not wash easily.
@@Physionic I recommend boiling water, pouring into a bowl or sink, add lots of baking soda and let the shirts soak. The colors bleed (separate the darks) but it is worth it because it is very effective with odors/stains. This is still not the best- (but so far I haven't found anything better) but I will continue on in my seemingly life long search of finding a way to actually (for real) clean shirts.
Update: The night after I wrote this comment I dreamed about baking soda.
What do you make of the article on Sciencedaily with the headline: Recommendation for vitamin D intake was miscalculated, is far too low, experts say.
The article goes on: Researchers at UC San Diego and Creighton University have challenged the intake of vitamin D recommended by the National Academy of Sciences (NAS) Institute of Medicine (IOM), stating that their Recommended Dietary Allowance (RDA) for vitamin D underestimates the need by a factor of ten.
The recommended intake of vitamin D specified by the IOM is 600 IU/day through age 70 years, and 800 IU/day for older ages. "Calculations by us and other researchers have shown that these doses are only about one-tenth those needed to cut incidence of diseases related to vitamin D deficiency," Garland explained.
It is referring to vitamin D intake for overall health rather than just focusing on bone health.
Interesting take. You know, I see no reason why some of that might not be true - the studies limited to doses that would raise blood vitamin D3 levels to within reference, so could more be beneficial (up to a point)? Possibly. I have my doubts, honestly, but I'd be happily proven wrong. As mentioned in the video, there is a threshold of diminishing returns and even a reversal of the positive effects. I wonder what these researchers would say.
@@Physionic For example, the RDA amount would be the equivalent of something close to stepping outside in the sunshine and allowing your skin to synthesise vitamin for about 60 seconds. Humans are clearly adapted to be outside for more than that! 😉 It seems that for most skin tones (different skin tones absorb different amounts) around 20-30 minutes in full sunshine without burning is optimal and this produces around 20,000 IU. The RDA doesn't make sense. Also, the requirements obviously vary hugely depending on latitude and time of year, along with skin tone and body fat, with vitamin D being fat soluble prohormone rather than an actual vitamin as such. I love this subject and look forward to more info!
@@Physionic I see many professions that would disagree with such a low level of supplementation due to our indoor lifestyle.
Keep in mind these analyses adjust for geographic location, so the values mentioned are on average with colder climates in mind. In addition, the samples are taken from people who are equally indoors as you or I, so we'd need a more targeted argument.
" I see many professions that would disagree with such a low level of supplementation due to our indoor lifestyle." - all well and good, and there's plenty of room for solid arguments, but a lot of professionals (especially on social media) don't analyze large pools of data and recommend things based on emotion or even clinical practice (which has great merit, but it's geographically hamstrung and not applicable across the board).
@@Physionicmy levels of D were always very low. 10,000 per day for a year was enough to get just into the low end of the acceptable range.
I am currently taking 5,000 IU Vit D for asthma/bronchitis suppression.
Cool - going well?
@@Physionic Before I started supplementing with vitamin, about 10 years ago, every year I would get at least one cold that would turn into a miserable 6 week bout of bronchitis. I initially start with 3000 IU. I am currently taking 5000 because that is the dosage of the gummies I picked up a few months ago. So yes, it is going well. I have not noticed any bone issues. But it is certainly something I will keep an eye out for.
thank You very much for sharing. regards.
Excellent video! Just bought some d3 with calcium & k2 for my Asian wife who rarely gets dairy (lactose-intolerance) & sun (as it is frowned upon in Asia) & much d3 elsewhere. Concerning for prevention of cancer & such. I hope this helps her. Did those study use k2? Calcium? Adjust for ...?
Nope - no K2, although I expect to cover that in the future. Good thinking for your wife - I would imagine she's quite deficient, which would make her a perfect candidate. Wish you guys the best :)
If she eats a lot of vegetables, I would suspect she gets calcium from spinach, kale etc. Be wary supplementing calcium - magnesium glycinate would be the better option
I believe an educated lay person needs to watch Physionic for a few months to fully "get it". What is "it"? It's the very detailed, nuanced info and take-aways that are being provided. That was my experience anyway.
❤..I am a member of physionic community because ima total badass nerd
🤘🏻🤘🏻
vitamin d is an energy carrier, isn't it, does its ability to break and build bonds depend on the form of vitamin D?
You might want to mention that 15 minutes of sunlight exposure to bodily skin produces up to 25,000 IU of Vitamin D naturally. The human body can handle a lot more vitamin D safely than is the current medical practice. The worry is that to much vitamin D will trigger hypercalcemia but nobody ever sees landscapers and construction workers with hypercalcemia. A person would have to mega dose on 100s of thousands of IU of vitamin D on top of the vitamin D their skin produces to trigger vitamin D related hypercalcemia. To properly modulate calcium for more reasons than just bone health you need to talk about magnesium, vitamin K and vitamin D and their interdependencies.
@@snortder 25,000 IU per 15 min? at what time in a day does the sunlight provide such amount of vitamin D?
Not true and not something anyone should count on. Get tested and adjust as indicated.
Huh? No
As I am the leading Vitamin D Deficiency channel - this was a good video !
@@DillanRichardson. Leading channel? So why only 500 subscribers
Biphasic! That's a word I know!
Totally unrelated here:
I think you could blow up some numbers and subscribers if you covered topics relating to marijuana. Such as its effects on REM, memory, dopamine, serotonin... the effects of terpenes and how it modulates THCs effects on the brain and body, like caryophellene which has the unique capacity to bind to CB2 receptors in the body, or Alpha-Pinene which is "known" to help with executive function / working memory and helps to reduce memory loss relating to higher dosages of THC. And all of this to say that marijuana has a biphasic capacity in all of its positives, easily turning from being effective for dopamine/attention to driving them into oblivion.
I'll keep it in mind, thanks :)
I would love to know about this topic as well.
the effect size isn't convincing enough for me to bother
And what about all the information here about vitamin K2 that it's supposed to put your calcium and the bones and stuff so wouldn't that make a difference did that study say anything about vitamin K to you thank you
I know I love your videos I love your information but this one actually confuses me quite a bit 🤔
What ist the quintessence? Regular measurements and adjust the dose if necessary! It's that simple bro.
I know I love your videos I love your information but this one actually confuses me quite a bit 🤔 what about all the stuff you hear about magnesium and vitamin K2 and all that and generally most things you see I tend to not be an extremist but most things you see or suggest that you need a fair amount of more vitamin D than like the minimum requirements I know I usually take 5000 a day I use that's not really considered extreme by a lot of people not sure what do you think love most of your videos this is a good one just confusing thanks
Totally fair. Did those other people mention outcomes other than bone health? This is limited to bone only, so higher doses might be good for other aspects of health.
(Oh, also, did those people show you any data or did they do a 'I'm a doctor, trust me bro'?)
Vitamin D requires sufficient Vitamin K2 for bone mineralization. IMHO, Vitamin D unregulated also the transcription of Vitamin K2 dependent proteins namely osteocalcin and matrix GLA protein. If by this upregulation the Vit K2 levels fall, these proteins can't fulfill their job in steering Ca into the bones. This is - again, as much as I know - one reason for the Vit D toxicity. Supplementing sufficient Vit K2 with the Vit D3 - I use 50 mcg K2 per 1000 IU Vit D2 - should prevent the Vit K2 depletion. This should keep the bones mineralized and the soft tissue free of calcification.
Or?
Are you willing to share which brands ('types', or forms / sources, etc.) of Vitamin D3 that you like, or recommend for consideration? I feel uncertain about which companies truly have the best versions (formulations, etc.) of supplemental Vitamin D. And would appreciate any tips that you might have; leads to investigate, etc.
By the way, I think you have a good ratio of K2 to D3 ; I recently watched another TH-cam video with a doctor who covered this subject. Unfortunately, I don't remember the doctor's name. But he seemed very credible to me, and one of my conclusions from watching it was that: most people are way under-doing the Vit. K2 supplementation. (If they are taking Vit. D3 at any significant dosage, that is.)
I take 1-1/2hr of high intensity exercise (cardio & weight training) 6days/wk as supplement to build bones and a multitude of other benefits and, there is no nuance to be added to determine efficiency
D levels in the blood are not an indicator of the levels stored in tissue!
I've historically had low vitamin D, lowest level measured was 17. At 5000 IU I only hit 47. No way I'm going 10,000 IU as suggested by some TH-cam doctors. I think potential problems outweigh unknown benefits. I've dropped back down to 2000-2500 IU with 120-180mcg K2 MK-7 and about 240mg chelated magnesium. My DEXA this year was good, so not worried about bones. More worried about atherosclerosis.
I note that nothing in this 'bone video' discusses teeth. Does it work the same with teeth, I wonder? At age 65 (male) I got my serum levels up to 65 ng/ml with 10,000 IU/day (also 125mcg K2) and kept there for about three years now. Here's what I can tell you happened to me almost right away: a. severe shin pain I had endured for several years went away entirely; b. olive-sized ganglion on wrist I had for 30 years disappeared (my MD told me to smash it with the biggest bible I could find); c. eye sight restored to 20-20; d. unbearable itchy alligator-like rash on arms vanished and skin restored to normal; e. texture of skin on hands that was transforming to 'hob goblin status' became smoother than they were at 20 and finger and toe nails are perfect, really.
That's not all. The surgeon who did my injured hip x-rayed my other hip and told me I had 'no right to bones like those' at my age. In fact I have no pain or compromise in any joints in my entire body - head to toe.
Possibly most curious of all has been the changes to my teeth. The surfaces became smooth and little irregular ridges developed on incisors and bicuspids before gradually filling in some of the wear and becoming smooth, flat and regular. All sensitivity completely disappeared to my surprise. I told my hygienist I could no longer feel anything at all during cleaning, scaling, and polishing (but not to take that as a challenge). I feel almost for the first time like I had the bite of a shark. What's the story on teeth?
Good point - wasn't assessed in these analyses, but I'm actually having a dentist on my podcast in a month or so and hope to discuss a lot on teeth.