Brief description of chart by Perplexity AI April 2024
Sources of Vitamin D: The chart identifies four primary sources of Vitamin D:
Sun exposure (UVB rays), topical application, and sublingual methods.
Supplements, which are categorized as either water-soluble or fat-soluble.
Food sources, specifically fatty fish and organ meats.
Absorption and Activation Pathways: The chart illustrates how Vitamin D can enter the body through the skin, mouth, and lungs, or via injections. It then shows how Vitamin D, once inside the body, is transported through the gut and lymph system.
Processing in the Body: The chart details the conversion of Vitamin D into its active forms within the body:
Calciferol is the form of Vitamin D found in the blood after initial absorption.
The liver converts Vitamin D into Calcidiol (25(OH)D), which is the form measured in blood tests.
The kidneys and certain cells convert Calcidiol into Calcitriol (1,25(OH)2D), the active form of Vitamin D in the blood.
Utilization and Storage: The chart shows that Vitamin D can be stored in fat and skeletal muscle, and it can be found in breast milk and the placenta. It also indicates that cells, including macrophages and nearby cells, can semi-activate Vitamin D.
Vitamin D Receptors: The chart points out that Vitamin D receptors are present in cells, which allows Vitamin D to exert its effects on various bodily functions.
Table of contents
- From supplements
- Standard forms: Low cost and quick
- Other forms: often less than 20 cents per day
- From the sun: takes time, no cost, probably the best way, only available part of the year
- Maximize vitamin D for time spent in the good sun, and minimize skin problems
- Maximize Vitamin D rate while being socially acceptable
- Can't use the sun when:
- From UV
- Vitamin D lamp 1 cent per hour
- UV better than oral for various diseases
- UVB added in classroom reduced cavities, increased height, increased academics. etc
- From food
- Vitamin D from food is expensive (over 100 times more expensive than from supplements)
- If poorly functioning Liver
- Inhaled (if poor gut, liver, or perhaps lung problems)
From supplements
Standard forms: Low cost and quick
A huge number of suppliers sell Vitamin D3 in 2,000, 5,000, 10,000, 25,000, and 50,000 IU dose sizes
Forms: capsules, tablets, and gel caps.
Typically the higher doses have a lower cost per IU
Typically from 2 to 10 cents per 5,000 IU
Note: Should avoid getting more than 500 mg of daily Calcium
Other forms: often less than 20 cents per day
Sublingual: many brands
Topical Vitamin D such as nanoemulsons
Liquid Oil – in mouth, 1 drop typically contains 400 IU, 1,000 IU, or 4,000 IU, and typically does not taste good - Oil can also be used topically
Fat-soluble Vitamins go thru the slow lymph system
Note Some olive oils decrease vitamin D absorption by 25 percent – March 2016
Note: most of the non-coconut oils are not digestible by infants
Spray – under tongue, in cheek – fast acting
If poorly functioning gut
Bio-D-Mulsion Forte – especially made for those with poorly functioning guts, or perhaps lacking gallbladder
Sublingual – goes directly into the bloodstream
Fat-soluble Vitamins go thru the slow lymph system
you can make your own sublingual by dissolving Vitamin D in water or use nano form
Oil: 1 drop typically contains 400 IU, 1,000 IU, or 4,000 IU, typically not taste good
Topical – goes directly into the bloodstream. Put oil on your skin, Use Aloe vera cream with Vitamin D, or make your own
Vaginal – goes directly into the bloodstream. Prescription-only?
Bio-Tech might be useful – it is also water-soluble
Vitamin D sprayed inside cheeks (buccal spray) - several studies
and, those people with malabsorption problems had a larger response to spray
Inject Vitamin D quarterly into muscle, into vein, or perhaps into body cavity if quickly needed
Nanoparticles could be used to increase vitamin D getting to the gut – Oct 2015
Poor guts need different forms of vitamin D has the following
Guesses of Vitamin D response if poor gut
| Bio | Form | Speed | Duration |
| 10 | Injection ($$$) or Calcidiol or Calcitriol | D - Slow C -Fast | Long |
| 10 | Sun/UVB | Slow | Long |
| 10 | Topical (skin patch/cream, vagina) | Slow Fast nano | Normal |
| 9 | Nanoemulsion -mucosal perhaps activates VDR | Fast | Normal |
| 9? | Inhaled (future) | Fast | Normal |
| 8 | Bio-D-Mulsion Forte | Normal | Normal |
| 6 | Water soluble (Bio-Tech) | Normal | Normal |
| 4 | Sublingual/spray (some goes into gut) | Fast | Normal |
| 3 | Coconut oil based | Slow | Normal |
| 2 | Food (salmon etc.) | Slow | Normal |
| 2 | Olive oil based (majority) | Slow | Normal |
10= best bioavailable, 0 = worst, guesses have a range of +-2
Speed: Fast ~2-6 hours, Slow ~10-30 hours
Duration: Long ~3-6 months, Normal = ~2 months
If dislike swallowing pills
Bio-Tech – capsule contains tasteless water-soluble powder: pour into meal, drink, or on the tongue
Oil: 1 drop typically contains 400 IU, 1,000 IU, or 4,000 IU, typically not taste very good
Spray 1000 - 5,000 IU per spray - fairly expensive
Topica: Put oil on your skin, Use Aloe vera cream with Vitamin D, or make your own
Sublingual vitamin D
Vitamin D sprayed inside cheeks (buccal spray) - several studies
Inject Vitamin D quarterly
See also: inhaled vitamin D, below
Fast-acting forms
Vitamin D going thru the gut takes about a day to become activated
Fast-acting Vitamin D takes about 4 hours to become activated
Fast-acting is needed for medical emergencies, treating cold, treating flu, etc,
- Topical - cream, spray, oil on skin
- Sublingual vitamin D
- Mouth-wash - put powder of 50,000 IU capsules in 1/4 teaspoon of water
Swallow when done - after a few minutes
Alternately - use Nanoemulsion form as a mouthwash - Inhaled - via lungs
- Semi-activated Vitamin D
- is fast, but slight over-dosing might cause Calcium problems
If tend to forget – this is also the very lowest cost and time
Bio-Tech -capsule contains water-soluble powder which can be used for home fortification
Just one 50,000 IU is enough for 1 healthy person for 2 weeks – costs less than 2 cents/day
Put a note/colored dot on the calendar to take once every two weeks or more frequently
Can buy Vitamin D as bulk powder – and do you own home fortification. This lowers the price from 2 cents per day to less than 1 cent per day.
Inject Vitamin D quarterly
If concerned about possible allergic reaction
Bio-Tech – contains no dyes, preservatives, oils, etc.
If Halal or Kosher restriction
Bio-Tech capsules are not made from pigs
No sheep were killed or harmed to make Bio-Tech Vitamin D
If Vegetarian
3 companies sell fairly inexpensive Vitamin D3 from PLANTS
Vitamin D3 is much better than Vitamin D2 In some cases D2 actually reduced the level of D3
No sheep were killed or harmed to make Bio-Tech capsules
From the sun: takes time, no cost, probably the best way, only available part of the year
Get benefits of sun with minimal clothing, in the middle of day, during summer
How many minutes of sun do I need – age, skin color, UV index – Nov 2014
Maximize vitamin D for time spent in the good sun, and minimize skin problems
Optimize vitamin D from the sun
Wear less clothing
Use a rarely available type of sunscreen which only blocks UVA (tanning) and not UVB (vitamin D)
Suntan oils effectively have a negative SPF should increase both tanning and vitamin D production by about 30%
They are basically mineral oils which reduce the light scattered by the skin
Maximize Vitamin D rate while being socially acceptable
T-shirts, Polo-shirts, Shorts made from patented cloth which blocks only half of the UV rays
Can't use the sun when:
Concerned about skin aging, skin cancer
Never remain in the sun long enough that you burn, or even redden = skin damage
Elderly Skin generates much less Vitamin D
When the sun is TOO hot
It appears to be possible to make silver-coat a plexiglass “window”
that only passes UVB: no UVA, visible, nor heat. Not commercially available still as of 2024
When there is not enough sun - uness use reflectors to concentrate it
From UV
Vitamin D lamp 1 cent per hour
UV better than oral for various diseases
UVB added in classroom reduced cavities, increased height, increased academics. etc
Vitamin D from the sun/UV with minimal darkening of skin
Good description of Discrimination based on skin color WikiPedia
skin bleaching was a $28 billion/year market in 2008. Many women want lighter, not darker skin
UVB (vitamin D) without UVA (tanning) – Note: virtually all tanning equipment has a LOT of UVA
Special Window – passes only UVB, not tanning rays
From food
Vitamin D from food is expensive (over 100 times more expensive than from supplements)
Wild caught fish – especially Salmon
Meat has 6X more vitamin D than previously reported
More effective vitamin D in meat - processed by animal liver
Commercial fortification does not provide much.
Fortified food rarely provides more than 100 IU per serving
Should avoid cod-liver oil containing too much Vitamin A, which restricts Vitamin D
Vitamin A categoryIf poorly functioning Liver
Inhaled (if poor gut, liver, or perhaps lung problems)
VitaminDWiki started investigating late 2016
The lungs have been proven to convert Vitamin D into Calcidiol locally
The 90 square meters of lung surface area may prove to be an excellent way to get vitamin D into the body
Inhaled vitamin D may reduce breathing problems: many tissues can directly activate Vitamin D (no liver nor kidney needed)
Calcidiol
Calcidiol = Calcifediol = 25-hydroxyvitamin D3 = 25(OH)D = semi-activated Vitamin D
About a 6X increase in effective vitamin D in meat was reported in March 2014
Mussels may have an equivalent of 2,000 IU of Vitamin D per 100 grams – Dec 2016 example shellfish
Poorly functioning livers do not process vitamin D (Calcidiol is needed) – Sept 2014
Vitamin D3 becomes Calcidiol which becomes Calcitriol
Calcidiol may be 5X more effective than Vitamin D3 – June 2012
Is HyD (25(OH)D) a better form of vitamin D for some animals and maybe humans with liver problems
Fully-activated Vitamin D (Calcitriol) is produced inside and outside of the kidneys – July 2020
Lungs, Colon, Skin, Intestines, Bone, Brain, Eyes, Prostate, Mitocondria, etc.
Note: Calcidiol does not appear to get into breast milk
Note: Calcidiol may not be stored in fat - which is a consideration for people who are obese
Calcitriol if poorly functioning Kidney and perhaps Liver
Calcitriol category listing hasCalcitrol was as effective as Vitamin D analogues, and 17X less costly – May 2012 Oral, $6.60/week
Company sells 30 Calcitriol pills over-the-counter for $61 Jan 2017
Solanum glaucophyllum herb:commercial availability for humans is unknown
Patent for 7 day nano-encapsulated form - July 2014
Omega-3 increased active Vitamin D by 60% without a functioning Kidney
Note: The Calcitriol form of vitamin D is NOT measured by standard Vitamin D tests
Poor Vitamin D receptor - you still might be able to increase Vitamin D to the cells
Vitamin D Receptor page has the following
Vitamin D tests cannot detect Vitamin D Receptor (VDR) problems
A poor VDR restricts Vitamin D from getting in the cells
It appears that 30% of the population have a poor VDR (40% of the Obese )
Several diseases protect themselves by deactivating the Vitamin D receptor. Example: Breast Cancer
- - - - - - - -
The Vitamin D Receptor is associated with many health problems
Some health problems, such as Breast Cancer, Diabetes, and COVID protect themselves by reducing VDR activation
55 health problems associated with poor VDR
A poor VDR is associated with the risk of 55 health problems click here for details
The risk of 48 diseases at least double with poor VDR as of Jan 2023 click here for details
Some health problem, such as Breast Cancer reduce the VDR
VDR at-home test $29 - results not easily understood in 2016
There are hints that you may have inherited a poor VDR
How to increase VDR activation
Compensate for poor VDR by increasing one or more:
| Increasing | Increases | ||
| 1) Vitamin D supplement Sun Ultraviolet -B | Vitamin D in the blood and thus in the cells | ||
| 2) Magnesium | Vitamin D in the blood AND in the cells | ||
| 3) Omega-3 | Vitamin D in the cells | ||
| 4) Resveratrol | Vitamin D Receptor | ||
| 5) Intense exercise | Vitamin D Receptor | ||
| 6) Get prescription for VDR activator paricalcitol, maxacalcitol? | Vitamin D Receptor | ||
| 7) Quercetin (flavonoid) | Vitamin D Receptor | ||
| 8) Zinc is in the VDR | Vitamin D Receptor | ||
| 9) Boron | Vitamin D Receptor ?, etc | ||
| 10) Essential oils e.g. ginger, curcumin | Vitamin D Receptor | ||
| 11) Progesterone | Vitamin D Receptor | ||
| 12) Infrequent high concentration Vitamin D Increases the concentration gradient | Vitamin D Receptor | ||
| 13) Sulfroaphane and perhaps sulfur | Vitamin D Receptor | ||
| 14) Butyrate especially gut | Vitamin D Receptor | ||
| 15) Berberine | Vitamin D Receptor | ||
Note: If you are not feeling enough benefit from Vitamin D, you might try increasing VDR activation. You might feel the benefit within days of adding one or more of the above
Far healthier and stronger at age 72 due to supplements Includes 6 supplements that help the VDR
See also VitaminDWiki
Fully-activated Vitamin D (Calcitriol) is produced inside and outside of the kidneys – July 2020
Lungs, Colon, Skin, Intestines, Bone, Brain, Eyes, Prostate, Mitocondria, etc.
How you might double your response to vitamin D
Fat-soluble Vitamins go thru the slow lymph system
Low Cost vitamin D - including liquid and bulk
Low cost cofactors for vitamin D
Opinion: sun better than UV better than vitamin D
Vitamin D from low-cost UVB lamps
Optimize vitamin D from the sun
Spray and oral forms of 3000 IU vitamin D provide similar long-term response – RCT Oct 2016
Time-release form of active vitamin D granted a patent for chronic kidney disease – July 2014
Alternatives if not swallow pills or not absorb vitamin D
All items in category Fortification with vitamin D
Reasons for low response to vitamin D
- Nanoemulsion Vitamin D is faster and better - many studies
- Sublingual Vitamin D sometimes is better than tablet – April 2020
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