Dose your vitamin D

Dear reader,

A vitamin D blood test costs 30 euros in a medical analysis laboratory.

You will not be reimbursed unless you can claim to be a victim of rickets or osteomalacia (soft bones …).

But the investment is worth it because vitamin D plays a vital role in hundreds of functions in your body. It would be too stupid to miss it without knowing it

Three out of four French people lack vitamin D

If you live in France, it is likely that you have not sunbathed for months. You probably only come out covered from head to toe because of the rain, the cold, the snow.

However, if there is a small amount of vitamin D in fatty fish and fortified foods, most of our intake comes from our own vitamin D production, under the effect of the sun's rays. mid-day, summer, caressing our skin.

So do not be surprised if, in the middle of winter, your vitamin D level is below 20 ng / mL, or even 10 ng / mL.

Studies have shown that three-quarters of French people are vitamin D deficient [1].

Then, it is necessary to correct the problem.

The "normal" level of vitamin D

The analysis laboratory will give you a level of circulating circulating vitamin D . In technical terms, we speak of "25 (OH) D3".

This 25 (OH) D3 level should ideally be between 30 ng / mL and 60 ng / mL.

The dosage may be given in nmol / L. In this case, the level should be between 75 and 150 nmol / L. To change from ng / mL to nmol / L, multiply the value by 2.5.

Benefits of Vitamin D

Here are the main benefits of vitamin D:

  • above 30 ng / mL, vitamin D decreases your risk of fracture especially in women over 65 affected by osteoporosis [2] ]
  • increasing your Vitamin D level from 12 ng / mL to 52 ng / mL will cause your cancer, colon, breast, ovarian, breast cancer, to decrease significantly, or very strongly (over 50%). prostate and skin (melanoma) [3];
  • above 40 ng / mL, vitamin D reduces your risk of respiratory infection [4];
  • finally, vitamin D can prevent autoimmune diseases in particular the multiple sclerosis and the cancer .

How to increase my vitamin D level

If you are below 30 ng / mL, you must correct the problem by exposing yourself to the sun in the middle of the day, as bare as possible.

If the climate does not allow you, as in France today, you have no choice but to take a dietary supplement of vitamin D.

Take a dose of 1,000 to 5,000 IU per day depending on your weight, your deficit and your lifestyle.

A person of low corpulence, with a moderate deficit and regularly exposing himself to the sun, will, of course, need a lower dose than a person of strong build, totally deficient and never exposing himself to the sun …

On the Vitamin D Council website in the United States, it is indicated exactly how much vitamin D is taken per day for each starting level, and depending on the final level you are targeting [5].

Very deficient persons (less than 10 ng / mL) should take 10,000 IU per day. This represents more than 20 times the daily contributions recommended by the health authorities.

But do not worry: all studies have shown that this dose poses no health risk for up to 5 months of daily dosing. So you have some margin before intoxication.

After 4 months, redo an analysis to find out where you are. Depending on your body size and lifestyle, your vitamin D level will not rise at the same rate.

Your budget vitamin D

The tests will cost you 30 euros per dosage, and I recommend that you do one each year, preferably in the fall.

To this must be added the price of vitamin D supplements. There is something for all tastes, depending on whether they are organic or not, on animal or vegetable oil, in drops or tablets, to be taken into account. a mega-dose or daily.

The price varies greatly. My preference is for organic vitamin D3 in the form of drops of vegetable oil to be taken daily. It is the form that comes closest to the way we naturally produce vitamin D through exposure to the sun.

Depending on your preference, your budget will range from 20 to 40 euros maximum per season from October to April (the rest of the year, it is in principle possible to expose oneself to the sun sufficiently).

To your health!

Jean-Marc Dupuis

Sources of this article:

[1] SU.VI.MAX study of 1997.

[2] Arch. Intern. Med., 2009, 169 (6): 551-561.

[3] See Health Nature Innovation, No. 14, November 2012, "Do you suffer from a vitamin D deficiency? . "

[4] B.J. Nutr., 2011 Nov., 106 (9): 1433-1440.


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