Welcome to the course
All about Vitamin D Secrets
All about Vitamin D Secrets
Enhancing Absorption and Reducing
Side Effects
Side Effects
As the creator of this course, my hope is to empower you with a deeper understanding of vitamin D, unlocking its full potential for your health. Through these videos, I aim to improve your understanding around science of vitamin D, so that you can take charge of your well-being, making informed choices that lead to healthier life.
Welcome to the course
All about Vitamin D Secrets
All about Vitamin D Secrets
Enhancing Absorption and Reducing
Side Effects
Side Effects
As the creator of this course, my hope is to empower you with a deeper understanding of vitamin D, unlocking its full potential for your health. Through these videos, I aim to improve your understanding around science of vitamin D, so that you can take charge of your well-being, making informed choices that lead to healthier life.
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1 - Most likely you have a Vitamin D deficiency
In this video, you will learn:
📌 Statistics on vitamin D deficiency in the UK.
📌 What the optimal level of vitamin D in the blood should be for bone health and overall well-being.
📌 Where vitamin D comes from and why it’s nearly impossible to get enough from diet or outdoor exposure alone (+ the richest food sources of vitamin D).
Literature links:
https://www.gov.uk/government/
https://ods.od.nih.gov/factsheets/VitaminD
📌 Statistics on vitamin D deficiency in the UK.
📌 What the optimal level of vitamin D in the blood should be for bone health and overall well-being.
📌 Where vitamin D comes from and why it’s nearly impossible to get enough from diet or outdoor exposure alone (+ the richest food sources of vitamin D).
Literature links:
https://www.gov.uk/government/
https://ods.od.nih.gov/factsheets/VitaminD
Video 1
Notes
- Around 1 in 6 adults in the UK have low levels of vitamin D (lower than government recommendations), while, according to the National Institutes of Health, they should be above 30 nmol/L, with the maximum level being 125 nmol/L.
- Common symptoms of vitamin D deficiency: fatigue, frequent illnesses, muscle and back pain, osteoporosis, hair loss, depression, weight gain, and tooth decay.
- Only 10% of vitamin D comes from food, as the primary source is sunlight. This makes it difficult for many people to get the necessary amount of the "sunshine vitamin" through diet alone.
- Main dietary sources of vitamin D: fatty fish (tuna, mackerel, salmon), eggs, dairy products (milk, cheese), beef liver, and fortified foods (cereals, bread, juices).
2 - How to easily find out if you have a Vitamin D deficiency
In this video, you will learn:
📌 Should you raise your vitamin D levels above the optimal range?
📌 How much vitamin D should be taken in supplements according to the UK health guidelines.
📌 What is a safe, effective, and practical daily dose of vitamin D based on research and my personal experience.
📌 How to raise your vitamin D levels on your own ensuring no side effects.
Links to test vitamin D
monitormyhealth.org.uk - £38
betteryou.com - £34.95
📌 Should you raise your vitamin D levels above the optimal range?
📌 How much vitamin D should be taken in supplements according to the UK health guidelines.
📌 What is a safe, effective, and practical daily dose of vitamin D based on research and my personal experience.
📌 How to raise your vitamin D levels on your own ensuring no side effects.
Links to test vitamin D
monitormyhealth.org.uk - £38
betteryou.com - £34.95
Video 2
Notes
- According to the NHS, the recommended daily dose of vitamin D for adults is 10 mcg or 400 IU. The safe upper limit is 100 mcg (4,000 IU) per day.
- According to the Birmingham NHS Trust data most adults need 2,000–3,000 IU per day (50–75 mcg) to maintain healthy blood levels of vitamin D.
- If your vitamin D levels rise to 5,000–10,000 nmol/L in 2-3 months, you should check for issues with fat absorption, adjust the dosage, or change the supplement formula.
- If your vitamin D levels reach 15,000–20,000 nmol/L in 2-3 months, absorption is good, and you can balance the dosage according to your goals for vitamin D levels in your blood.
- Vitamin D is recommended during the winter and autumn months, but year-round supplementation is also beneficial. The key is to personalize the dosage for your body's needs.
- If you need help determining the right dosage or are unsure about anything, feel free to contact me for a 30-minute consultation.
3 - Which Vitamin D formula to choose?
In this video, you will learn:
📌 Different vitamin D formulas available.
📌 The differences between various forms of vitamin D and which one is suitable for specific situations.
📌 The reasons why vitamin D may not be absorbed properly.
📌 The best vitamin D formula based on my experience.
Links to vitamin D supplements
Capsules 5000 units on iHerb
Vitamin D/K2 Liquid on iHerb
Vitamin D/K2 liquid on iHerb (same as on the video)
Vitamin D+K2 Spray in Holland&Barrett
Vitamin D3 4000iu + K2 NutritionGeeks
📌 Different vitamin D formulas available.
📌 The differences between various forms of vitamin D and which one is suitable for specific situations.
📌 The reasons why vitamin D may not be absorbed properly.
📌 The best vitamin D formula based on my experience.
Links to vitamin D supplements
Capsules 5000 units on iHerb
Vitamin D/K2 Liquid on iHerb
Vitamin D/K2 liquid on iHerb (same as on the video)
Vitamin D+K2 Spray in Holland&Barrett
Vitamin D3 4000iu + K2 NutritionGeeks
Video 3
Notes
- Capsules are the most popular and cost-effective form of supplement.
- Spray - an optimal form that is absorbed by most people since absorption starts in the mouth, bypassing the digestive tract. Betteryou research link
- Liquid - better absorption compared to capsules, but it still passes through the digestive tract.
4 - How to take Vitamin D for optimal absorption and reduced side effects
In this video, you will learn:
📌The best time to take vitamin D.
📌 Which foods to take with vitamin D for optimal absorption.
📌 Potential side effects of high vitamin D dosages and how to avoid them. The science of vitamin D absorption.
Literature links:
betteryou.com/pages/vitamin-d-and-vitamin-k
📌The best time to take vitamin D.
📌 Which foods to take with vitamin D for optimal absorption.
📌 Potential side effects of high vitamin D dosages and how to avoid them. The science of vitamin D absorption.
Literature links:
betteryou.com/pages/vitamin-d-and-vitamin-k
Video 4
Notes
- Vitamin D is best taken in the first half of the day with foods containing fats (such as nuts, fish, eggs, and oils).
- To avoid calcium buildup in blood vessels and to ensure calcium is not drawn from bones, it’s important to take vitamin D with vitamin K2 and magnesium, especially if you are taking more than 4,000 IU of vitamin D per day.
- The daily dose of vitamin K2 is 1 mcg per kg of body weight. The maximum safe dose is 1 mg per day.
- The average daily dose of magnesium is 400 mg, but you may need more or less depending on your diet and daily magnesium usage.
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