Vitamin D is the only dietary nutrient that the body makes in response to direct sunlight and as such, if sun exposure is limited then we need to ingest it and since food sources are limited supplements are a good option. Vitamin D is most well-known for enhancing bone health, but it has been shown to aid in the absorption of minerals and protect against cancer, infections, and many diseases. Vitamin D regulates around 3,000 genes which might explain its many benefits. But how much vitamin D should you get? The Institute of Medicine (IOM) recommends 600IU a day to prevent a deficiency in those with limited sunlight, but this will not even get you close to optimal levels for healthy living.

For healthy adults Intaking around 5000IU a day is adequate to raise vitamin D to more optimum levels and intaking up to 10,000IU a day can increase it even more. A more optimal level of Vitamin D in the blood is 50-70ng/ml, which can be achieved for some by intaking 5000IU every day with limited sun exposure (or by being in the sun all day). Intaking up to 10,000 IU can be advantageous for those with little sunlight exposure, and even 50,000IU can help while sick. Toxicity is difficult to achieve as cases are typically from people taking 1,000,000IU or more for more than a month, so toxicity is typically not an issue.

As for sun exposure, more vitamin D is produced in lighter skinned people and in warmer/clearer weather where the sun is the highest. So if its cloudy and cold the need for supplementing with vitamin D becomes more apparent. If it is the evening in the winter, it becomes very difficult for someone with fair skin to synthesize enough vitamin D to even be at sufficient levels. But that same person at noon in the summer could synthesize plenty vitamin D in less than 30 minutes. With colder weather here it becomes important to ensure vitamin D levels with supplementation

Nutrient Deficiency in a Hay Bale…err, a Nutshell

Did you know that they stopped feeding cows with those round hay bales you always see in the fields? Yeah, they weren’t getting a square meal. Much like the cows in that joke, nutrient deficiency is a common concern among Americans of all ages; approximately one-third of the US population is at risk for at least one vitamin deficiency or anemia (1). This may be in part because the typical American diet hardly resembles what experts recommend for foods like fruits, vegetables, and whole grains (2).

Nutrient deficiency can also be a result of soil depletion. Due to intensive methods of modern farming, studies are finding that the soil we grow our food in is quickly becoming less and less nutrient-rich and producing less nutritious crops. Compounded with the nutritionally sparse American diet, this can make micronutrient deficiency a real worry. For individuals with micronutrient deficiencies, it is not uncommon to experience fatigue and weakness in the short term, with a large potential for more severe health problems in the long run. That’s where supplementation can help! Each month, we do a supplement of the month deal and offer a discount for our featured supplement(s) so that you can avoid those nasty nutrient deficiencies. From probiotics for improved gut health to vitamin D for boosting your immune system, we feature something new every month.

More Than Just a Multivitamin:

For August, our supplement of the month is Pure Encapsulations Pure packs! Due to variations in diet among different people, it’s unlikely that everyone would be deficient in the same nutrients; that’s why each packet of Pure Encapsulations Pure Packs offers such a variety. More than just a multivitamin, Pure Packs offer essential vitamins, minerals, and herbs in convenient pre-portioned pouches. Because we know that men and women have both physical and chemical differences in their bodies, Pure Encapsulations offers both a women’s and a men’s pure pack to cater to our different needs.

For women, Pure Encapsulations has specially included supplements specifically intended to promote breast health on a cellular level. These supplements also include ingredients designed to help with occasional stress, such as Rhodiola and lemon balm (3).

For men, they’ve specially included ingredients such as saw palmetto and lycopene to support healthy prostate cells and prostate function, as well as other natural nutrient cofactors to promote energy, endurance, and stamina (4).

Despite some important differences between the Men’s and the Women’s Pure Packs, there are also quite a few similarities in terms of notable supplements:

• Coenzyme Q10: This coenzyme occurs naturally in the body and is necessary to produce ATP, a critical proponent of energy transfer in your body’s cells. CoQ10 also functions as an antioxidant, protecting your cells from oxidative damage and premature aging from free radicals (5).
• Resveratrol: Found naturally in grapes (and red wine), this substance also acts as a powerful antioxidant. Multiple studies also suggested anti-inflammatory, anticarcinogenic (anti-cancer), cardioprotective, and neuroprotective effects (6).
• Turmeric: This spice comes from a root that is a member of the ginger family. Turmeric has been proven to have anti-inflammatory properties (7).
• Lutein: Found in leafy green plants such as kale and spinach, this carotenoid has been shown to promote eye health and help prevent diseases such as cataracts and macular degeneration. Lutein has also been reported to influence cognitive performance and memory in some studies (8).

Those are just a few of the many beneficial ingredients that you’ll find in the Pure Packs. If you feel like you may be nutrient deficient or that your diet is lacking, Pure Encapsulations Pure Packs could be the supplement for you. For any of your nutrition questions or concerns, schedule a nutrition consultation with Dr. Ryan and see how you can transform your diet–and your health!

1.) https://kresserinstitute.com/well-fed-but-undernourished-an-american-epidemic/

2.) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4109789/

3.) https://www.pureencapsulations.com/women-pure-pack-white.html

4.) https://www.pureencapsulations.com/men-s-pure-pack-30-s.html

5.) https://www.healthline.com/nutrition/coenzyme-q10#section1

6.) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164842/

7.) https://www.ncbi.nlm.nih.gov/pubmed/12676044

8.) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164534/

 

 

Hydration: It’s About More Than Just Water!

Why is hydration so important? 

Properly hydrated, the typical adult body is composed of about 60% water. Your body uses this water in every cell of every tissue to carry out normal bodily functions such as transporting oxygen and nutrients to your cells, regulating temperature, lubricating your joints, removing waste and toxins from your body, promoting healthy digestive function, and even regulating blood pressure. Research also shows that proper hydration even boosts your metabolism, aiding slightly in weight loss. However, through normal processes like breathing, sweating, and going to the bathroom, our bodies can lose up to 3 liters (0.79 gallons) of water a day. If we don’t replenish this water we become dehydrated and put ourselves at a higher risk for mental fogginess, headaches, muscle cramps, decreased immune function, and heat-related illnesses. In individuals with chronic dehydration, we even see increased instances of constipation and kidney stones.

How to stay hydrated:

1. Drink Water

A common question for most people is, “How much water should I be drinking every day?” Generally, you should be drinking 25-50% of your body-weight in ounces each day. For example, a 180-pound individual should try to drink 60-90 ounces of water a day.

2. Eat Your Water

Studies have shown that eating foods high in water content such as fruits and vegetables have a positive impact on hydration status—this is in part due to the important electrolytes that are also present in fruits and veggies. Some of these foods include:

• Watermelon
• Cucumber
• Kiwi
• Pineapples
• Carrots
• Lettuce
• Tomatoes
• Berries
• Radishes

3. Cook with Sea Salt

Sea salt, much like the electrolytes found in fruits and vegetables, helps balance water and electrolyte levels and replenish what electrolytes you may have excreted through urine and sweat.

4. Exercise

Lastly, to be properly hydrated you also need proper circulation so that your blood can deliver water and nutrients to all your cells and tissues. Movement and exercise increase your circulation and allow for this exchange to occur, increasing your overall hydration!

If you remember these four easy steps and remember how much water you need to drink each day, you should have no trouble staying hydrated and the water that you do drink will be properly balanced with electrolytes.