Is 600 IU generally recommended enough?
Based on the video content and multiple studies, a vitamin D intake of 600 IU (International Units) is insufficient for most people. This recommended intake is primarily designed to prevent rickets and does not take into account the absorption problems, lifestyles, and health needs commonly faced by modern people.
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Sources and influencing factors of vitamin D
Sunlight
- Vitamin D is mainly absorbed through the skin by ultraviolet rays, where it is converted from cholesterol into precursors, and then converted into its active form by the kidneys.
- Influencing factors include:
- Season (almost impossible to synthesize in winter)
- Latitude (the further north, the more difficult)
- Wear clothing to cover up and use sunscreen.
- Skin tone (the darker the skin tone, the longer the irradiation time is required)
- Age (the skin's ability to transform decreases with age)
- Body fat (obese individuals have low absorption efficiency)
Dietary intake
- Foods high in Vitamin D are extremely rare.
- Wild fatty fish (such as salmon and sardines)
- Cod liver oil
- Eating disorders:
- Farmed fish have four times less vitamin D.
- Indoor-raised chicken has three times less pork content.
- Low-fat dairy products contain twice as much fat.
- Genetically modified foods and herbicides (such as glyphosate) can interfere with absorption.
- An excessive amount of Omega-6 and a deficiency of Omega-3 in the diet can also reduce absorption.
Body absorption and transformation disorders
- Intestinal inflammation, autoimmune diseases, infection
- Gastric bypass surgery
- Insulin resistance, diabetes, metabolic syndrome
- Lung diseases (such as COPD ) increase demand
- Deficiency of coenzymes such as magnesium, zinc, and vitamin B6
- Poor gallbladder or liver function, insufficient bile
- Kidney disease affects active conversion
- Vitamin D receptor gene defect (polymorphism)
- Viruses can inhibit vitamin D receptors, weakening the immune system.
- Statins inhibit cholesterol and indirectly reduce vitamin D synthesis .
Recommended intake and supplementation methods
- Based on the factors mentioned above, the film recommends that the average person consume about 10,000 IU of vitamin D daily to maintain normal blood concentrations.
- Higher doses may be required if there are malabsorption disorders or chronic diseases.
- If you are concerned about toxicity, you can refer to other videos or consult a professional physician.
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Conclusion: Vitamin D is not just a supplement, but a strategy.
Vitamin D intake and absorption are influenced by multiple factors, and 600 IU is merely the minimum threshold, far from sufficient to meet the challenges of modern life. Understanding your own situation and adjusting your lifestyle and diet are key to maintaining good health.
YouTube source: https://www.youtube.com/watch?v=1IBM2RzeBdg
YouTube Column: Dr. Berger in Chinese Health knowledge
