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Taking Charge of Your Health


Hello everybody. Dr. Bryan Dzvonick here.
In this video I am going to show you the optimal lab values for vitamin D and how
you can achieve it. Enjoy. Vitamin D is one of the fat soluble vitamins that
everyone nowadays seems to be deficient in. Whenever you have your yearly
physical your doctor will generally test your labs as well. I would recommend that
you ask your doctor to add a vitamin D test to your lab order so that you can
know what your value is. After you get your blood tested and you get the
results back you can take a look at your lab report and you’ll see that the
standard range for most labs is 30-100 ng/mL for your
vitamin D and where you want your value to be is around 50 ng/mL. At this level you will get the bone strengthening effects plus the
immune modulating effects and the anti-cancer effects of having optimal
vitamin D. If your vitamin D value is below the optimal value then you can
boost it by eating foods that are high in vitamin D, or by going out into the
Sun, or by supplementing your diet with a Vitamin D3 product. Some processed foods
like orange juice, milk, and cereal grains are fortified with vitamin D meaning
that the manufacturers add vitamin D to their product. Now when you’re eating a
really good diet you’re going to want to limit your amount of processed foods so
the top natural food sources of vitamin D include number one is mushrooms; and
what you need to do is you need to expose the mushroom to UV light. So you
can take Portobello mushroom, flip it over and place the the dark ribbed part
facing up towards the Sun and leave it out in the Sun for about a half an hour
and the mushroom will actually make vitamin D which is really cool. And then
you eat the mushroom and you get your vitamin D that way.
The other top food source of vitamin D is fish – like sockeye salmon and
rainbow trout and swordfish are good sources of vitamin D. You are a vitamin D
making machine, meaning when you go out into the Sun and the UV light hits your
skin cholesterol gets converted into vitamin D. So essentially you can make
your own vitamin D. How to do this is if you have very very light skin you want
to spend 10-15 minutes with about 20% of your skin exposed to the mid-day Sun
and that’s between 10:00 a.m. and 3:00 p.m. And if you have very dark skin you
want to spend around 25-30 minutes out in the Sun with 20% of your skin
exposed in the of the mid-day Sun. And if your skin tone falls in between that you
want to adjust your time accordingly. There are tons of vitamin D supplements
out there on the market and most come in the form of vitamin D3. The daily dose
for an adult is around 2,000 IU’s per day and the maximum dose is around 4000
IU’s per day. If you’re dosing higher than that I would recommend that you are
under the care of a doctor so that they can monitor your lab values and you
should have those checked at least every three months to see where you’re at and
if you’re too high then you could be at a risk of getting kidney stones because
vitamin D helps you hold on to the calcium. And you’re at risk of getting or
accelerating the amount of calcification that forms in your arteries causing
atherosclerosis. So you want to be careful with this vitamin. It is a fat
soluble vitamin so it will bioaccumulate in your body if you take
too much. Now you know what the optimal levels of vitamin D should be and how to
achieve this. If you liked this video consider giving it a thumbs up. If you
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leave a comment down below in the description and let me know what video
topics you’d like to see me make in the future. Thanks for watching and we’ll see
you in the next one!

One thought on “Optimal Vitamin D Lab Value

  1. I take a combined D3/K2 supplement and feel great! Had D checked and my level was 99.5. I no longer get depression during winter months.

    Please do a video on hiatal hernia. Thanks!

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