Lots of really good stuff here. And mixed messages, unfortunately, but that’s par for the course these days. I’d like to add a little well-intentioned advice. Remember that vitamin K is necessary for absorption of other nutrients. And be alert that not all forms of B12 supplements are equally beneficial and can actually be harmful and counterproductive. Like forms of D, most doctors are clueless and will prescribe the wrong kind. Take only B12 formulated with Methylcobalamin. A question I personally would like addressed is content of liquid supplements. Being over 60, I’ve made it a practice to take liquid rather than capsule whenever possible for better absorption. But I am concerned now with the possible additional GMO ingredients. Can anyone suggest liquid supplements that are guaranteed non-gmo? Thanks so much!
According to Dr. Jacqueline Chan, increasing the surface of the skin exposed to the sun proportionately decreases the amount of time needed in the sun to produce the same amount of vitamin D. The duration of the sun exposure should be no more than about half the amount of time it takes for the skin to turn pink ( 38 ). Dr. Chan also says that in order to make vitamin D, "The sun must shine directly on skin without being blocked by sunscreen, glass and most plastics. Glass and most plastics block UVB, the part of the spectrum that converts pro-vitamin D3 but allow passage of UVA which contributes to skin cancer." ( 38 )
As I touched upon in a previous article concerning having your blood work done regularly , I found out in early 2016 that I was Vitamin D deficient. Vitamin D (particularly D3) has been shown to play a central role in energy levels, the immune system, and even muscle strength. If you aren’t already taking a multi-vitamin and covering your bases with proper mineral intake, it is common to eventually become Vitamin D deficient. A lack of exposure to sunlight (which the skin absorbs Vitamin D through the UV rays) will cause such a deficiency. In my case, I work in an office all day and don’t get to spend too much time under the sun. Now, I am not going to sit here and write to you that supplementing on Vitamin D3 will boost your squat by 50 pounds in 3 months – but in terms of your overall plan for success on the platform, it never hurts to optimize anything you can do to promote faster recovery & better energy levels throughout your daily life.