*Vitamins A,K, E and D are fat soluble i.e they need to be taken with a fat to be absorbed
1. Vitamin D : The Sun Vitamin
Regulates the functions of over 200 genes and is essential for growth and development (31)
15-20 minutes of direct sunlight (without sunblock) on the skin is enough to raise vitamin D levels (31)
Few foods (fatty fish/ fish oil) contain vitamin d, thus sunlight or supplementation (2000-4000 IUs) is recommended
Vitamin D3 is absorbed better and more effective than Vitamin D2 (32)
Regulates the circulating levels of calcium and phosphorus, which are the most important minerals for bone growth and maintenance
- Regulates the expression of genes that influence your immune system to attack and destroy bacteria and viruses (33)
- Regulates mood by controlling how much tryptophan is converted into serotonin (34)
What if you don't get enough Vitamin D? (33)
Over a billion people are deficient or have insufficient levels (31)
- General tiredness, aches and pains, and a general sense of not feeling well
- Severe bone or muscle pain or weakness
- Stress fractures, especially in the legs, pelvis, and hips
What if you take too much Vitamin D?
Vitamin D toxicity is very rare and shouldn’t be a concern
Avoid supplementing passed 5000 IUs
Supplement with 1000-5000 IUs
2. Vitamin K1 / K2: The Most Underrated Vitamin
Vitamin K1: kale, brussel sprouts, spinach, broccoli (34)
Vitamin K2: meat, liver, butter, egg yolk, natto, cheese and curd cheese (34)
- Responsible for blood clotting i.e without it you would bleed to death (35)
- Help move calcium into the proper areas in your body, such as your bones and teeth (35)
- Plays a role in removing calcium from areas where it shouldn't be, such as in your arteries and soft tissues (35)
- Reduces inflammatory markers in the body and risk of prostate cancer (36, 37)
What if you don't get enough Vitamin K2 ?
- Greater risk for osteoporosis, heart disease, and cancer (35)
- Increased risk for low bone mineral density in women (38)
- Increased risk for brain disease and decline in cognitive function
What if you take too much Vitamin K2?
Toxicity is rare
Most people are deficient in Vitamin K2
Supplement with MK-7 (100-200 mcg) and not MK-4
3.Vitamin E: A Powerful Antioxidant
A family of eight structurally similar antioxidants that are divided into two groups:
Tocopherols: Alpha-tocopherol, beta-tocopherol, gamma-tocopherol and delta-tocopherol.
Tocotrienols: Alpha-tocotrienol, beta-tocotrienol, gamma-tocotrienol and delta-tocotrienol.
Powerful antioxidant that helps fight against inflammation, free radicals and oxidative damage (39)
What if you don't get enough Vitamin E?
Deficiency is very rare
Decreased cognitive function
Increased inflammation and oxidative damage
What if you take too much Vitamin E?
- Toxicity can occur with supplementation, thus dietary intake is recommended
High dose supplementation can interfere with muscle growth if taken immediately after a workout due to its antioxidant effects (42)
Can cause excessive bleeding due to its anticoagulation effects (43)
Nuts (Hazelnuts, Almonds,Walnuts, Pecans)
Raw Seeds (Sunflower seeds, Pumpkin, Sesame)
Green Vegetables (Spinach and Broccoli)
4.Vitamin A: The Blindness Cure
Fat soluble compounds known as retinoids responsible for vision (44)
Supports both male and female reproduction as well as embryonic development (45)
What if you don't get enough Vitamin A? (Rare In Developed Countries)
Vitamin A deficiency can lead to blindness (44)
Vitamin A deficiency can lead to hair loss and lack of hair growth (48)
What if you take too much Vitamin A?
Toxicity is rare
Avoid taking past 10,000 IUs per day, especially if pregnant
Supplementation is not needed, dietary intake is recommended
Fish Liver oil
Grass Fed Butter.
Red, Yellow, Orange Vegetables (Sweet Potatoes and Carrots)
Dark Leafy Green Vegetables
5. Vitamin B12: The Anti-Vegan Vitamin
- A water-soluble vitamin that is essential (i.e our body can’t produce it) for blood formation, brain and nerve function.
B12 is ONLY found in animal products
Vegans and vegetarians are at risk for B12 deficiency (49)
- Every cell in the body uses B12 to function normally (50)
Maintains energy levels by converting carbohydrates into glucose
May help fight against depression (51)
Lowers fasting blood glucose, inflammation and oxidative damage in diabetics (52)
What if you don’t get enough Vitamin B12?
Shorter lifespan, infertility, delayed cell growth (53)
Low levels of vitamin B12 have been associated with neurocognitive disorders (54)
Grass-fed dairy products
Free range poultry and organ meats
6. Magnesium: The Miracle Mineral
Magnesium is required for many of the major organs to function and plays a crucial role in human physiology (55)
Magnesium is essential for the structure of bones and teeth, acts as a cofactor for more than 300 enzymes in the body (55)
Almost half (48%) of the US population consumed less than the required amount of magnesium from food in 2005-2006 (56)
It is critical in energy-requiring metabolic processes, muscle contraction and protein synthesis (57)
Regulates cellular health, nervous tissue conduction, hormone secretion, and metabolism (57)
What if you don’t get enough magnesium?
- Low magnesium intakes and blood levels have been associated with type 2 diabetes, metabolic syndrome, elevated C-reactive protein, and hypertension (56)
Low magnesium status has been associated atherosclerotic vascular disease, sudden cardiac death, osteoporosis, migraine headache, asthma, and colon cancer. (56)
Low magnesium status has been associated with numerous pathological conditions characterized as having a chronic inflammatory stress component (57)
Yogurt or Kefir
5-8 sprays before bed
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