How Much Vitamin D Do We Really Need?
Mark Hyman
Sep 9, 2024
Mindsip insights from this episode:
Supplement to counter nutrient loss in modern food
Due to soil depletion, a piece of broccoli today has up to 50% fewer nutrients than the same vegetable 50 years ago, making supplementation more necessary.
Increase vitamin D intake for optimal health in overweight individuals
People who are overweight need significantly more vitamin D because the fat-soluble vitamin gets sequestered in body fat, making it less available to the body.
Address nutrient insufficiencies to prevent long-latency diseases
Nutrient insufficiencies may not cause immediate disease, but they can lead to 'long latency deficiency diseases' like osteoporosis or cancer decades later.
Perform at-home test for vitamin D deficiency using thumb pressure
You can perform a simple at-home test for vitamin D deficiency by pressing your thumb firmly on your shin bone; if it's tender, you are likely deficient.
Choose Peak's Nandua for sustained energy without coffee downsides
Peak's Nandua is a coffee alternative made from fermented Pu'er tea, adaptogenic mushrooms, and cacao to provide sustained energy without gut irritation or anxiety.
Boost vitamin D production as you age
The average 70-year-old creates only 25% of the vitamin D that a 20-year-old does from the same amount of sun exposure.
Maintain vitamin D levels above 45 nanograms per deciliter
The optimal level for vitamin D in your blood should be over 45 or 50 nanograms per deciliter, far higher than the typical lab reference range which can be as low as 20.
Boost vitamin D levels to reduce cancer risk and mortality
Contrary to popular belief, having good vitamin D levels actually protects you against skin cancer and reduces overall mortality by 7%.
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