Some people know it as Calciferol, some know it as Vitamin D. It’s a powerful and extremely necessary vitamin for our health. It enhances and helps intestinal absorption of magnesium, phosphate, zinc, iron and, most importantly, calcium.
Referring to a group of secosteroids, Vitamin D is crucial to forming and strengthening of bones and teeth, as well as maintaining the levels of phosphorus and calcium in the blood.
In terms of cognitive perspective, low levels of Vitamin D can cause a higher risk of Alzheimer’s disease as running low on Vitamin D has been associated with a disorder called cognitive impairment. Vitamin D exists as two types:
1) Vitamin D2 also known as ergocalciferol, mostly found in plants
2) Vitamin D3 also known as cholecalciferol, mostly manufactured from fish oil
The most common form of Vitamin D3 is lanolin. Lanolin is usually taken from sheep wool. It needs to be subjected to UV or ultraviolet radiation to get its full effect. Our bodies use sunlight to make Vitamin D naturally.
When the skin gets exposed to sunlight, the chemical reactions happen and the main result is Vitamin D. Vitamin D3 is more easily absorbed than Vitamin D2 and therefore, it’s the most recommended for supplementation. Still, only tiny doses of Vitamin D are actually needed in our bodies and this fact is extremely important when dosing Vitamin D for supplementation.
Vitamin D doesn’t dissolve in water but rather in fat, as it’s fat-soluble.
That’s the main reason why all Vitamin D supplements are related to fish oil and healthy fatty acids, such as omega-3 fatty acids. The best way to absorb Vitamin D would be through fatty foods. Meat, avocado, fish, cheese, and seafood are all rich in fatty acids. The most important thing here is that these foods are rich in natural fat.
Vitamin D Benefits and Effects
Due to its essential role in the health of our entire skeletal system, keeping proper levels of Vitamin D in the blood is crucial to reducing the risk of colds, allergy, asthma, rheumatoid arthritis, depression, and high blood pressure.
Keeping adequate levels of Vitamin D can help improve sleep and strengthen muscles. Still, proper dosage is always recommended, especially when it comes to supplementation. Overconsuming Vitamin D might cause the opposite effects, which could endanger your health so caution is advised. The three most important ingredients found in Vitamin D are:
- a) Magnesium
- b) Vitamin K
- c) Calcium
When it comes to its benefits and effects, Vitamin D helps:
- Decrease the risk of bone fracture
- Keep neutral power output
- Decrease PTH (parathyroid hormone)
- Increase lean muscle mass and decrease fat
- Increase insulin sensitivity
- Relieve inflammation
- Increase free testosterone
- Decrease the risk of colorectal cancer
- Decrease blood pressure
- Support the health of the nervous and immune system
- Maintain the health of teeth and bones
- Support cardiovascular health
- Improve cognitive function
- Relieve chronic pain
Also called the sunshine vitamin, it helps treat Alzheimer dementia where levels of Vitamin D are extremely low. Young people who use Vitamin D can expect better memory, learning capabilities, improved focus and concentration, and the ability to learn and read for longer periods of time. It improves the brain alertness and attention as well.
How Vitamin D Works
This vitamin helps boost brain function and health in two most important ways:
– Relieving depression
– Improving memory and learning capabilities
Vitamin D3 is vital to the function of almost 2000 genes in your brain and body. There are VDR or Vitamin D receptors all over your brain and body and Vitamin D3 helps regulate their functions. The most important function is the creation, maintenance, and growth of brain cells also known as neurons.
Now, it helps relieve depression since it regulates the activation of serotonin and dopamine, the most important neurotransmitters that also regulate and keep the immune system in order. Since serotonin and dopamine both regulate mood and happiness, stimulating the levels of these neurotransmitters makes you feel better, relieving any symptoms of depression.
Vitamin D is essential to memory and learning, since it plays a crucial role in the differentiation and growth of neuron cells and their transmission. More importantly, Vitamin D is critical in neuroplasticity, a process that’s important for optimal brain and cognitive function such as memory and learning.
Vitamin D Dosage
There are two ways to determine the right measure of your Vitamin D intake: in International Units or IU and micrograms. To better understand how this system of measurement works, one mcg of Vitamin D is equal to 40 IU. In its general form, the recommended intake for adults between 18 and 70 years is set at 15mcg or 600 IU. Children ranging from infants to one year old should be given 10mcg or 400 IU.
The most recommended dose of Vitamin D3 per day is 4000 IU. Since Vitamin D is fat-soluble, regular meals rich in healthy fats will do just fine. Olive oil or coconut oil is also rich in Vitamin D. The Sun is also a good and abundant source of vitamin D. The more you get exposed to the healthy sun rays, the better. Still, there are two problems with sunbathing.
First, the sun rays are more harmful than useful due to the UV radiation. Second, not everyone can afford to spend every day under the sun to get the necessary dosage. Therefore, supplements and real food are the best ways. The optimal Vitamin D blood levels are around 100 nmol/L which is easily achievable by taking 4000 IU of Vitamin D per day.
The best food sources of Vitamin D are whole foods, chicken, eggs, tuna, fortified skim milk, sardines, sockeye, salmon, maitake mushrooms, swordfish, herring, and cod liver oil.
Vitamin D Stacking
When it comes to nootropic stacking, Vitamin D goes well with similar supplements such as:
Vitamin A – Essential for vision, keeps skin and tissue healthy while ensuring proper bone growth.
Vitamin K – Essential to blood thinning and clotting, powerful and useful in anticoagulant therapy.
Vitamin C – Stimulates neurotransmitters such as norepinephrine and serotonin, crucial to the immune system.
Vitamin B1 – Needed for processing protein, fat and carbohydrates, main cell fuel and essential to nerve cells.
Vitamin E – Neutralizes cognitive decline, improves memory, protects Vitamin A from damage
Folic Acid – Vital element for the creation of new cells and production of DNA. In terms of nootropic effects, helps treat memory loss and relieve depression.
As a nootropic supplement, Vitamin D3 is crucial for optimal cognitive health. It plays an integral role in neuroplasticity, which is necessary for memory retrieval and formation. Aside from that, it’s also essential for the repair and maintenance of DNA, gene expression and neurotransmitter synthesis.
An active ingredient of vitamin D3, omega-3 fatty acid, also known as the healthy fat, is necessary for the function, release, and synthesis of serotonin, which regulates social behavior, sensory gating, and all executive function.
Vitamin D3 is also involved in the synthesis of dopamine, glutamine, glutamate, and GABA in the brain. Since Vitamin D3 has such neuroprotective properties, it’s just perfect for improving memory and mood, getting you up and running for working extra hard. When it comes to anxiety, Vitamin D can be pretty helpful and is the most cost-effective way to optimize your brain function.
Vitamin D Side Effects
Excessive consumption of Vitamin D can have some potential health risks. In this case, known side effects can range from the hardening of the heart, lungs, kidney, and blood vessels to the over-calcification of bones.
It can also cause hypervitaminosis with the most common symptoms such as diarrhea, constipation, vomiting, a metallic taste in the mouth, dry mouth, appetite loss, nausea, sleepiness, fatigue, and headache.
If taken in regular doses, it’s quite non-toxic and is mostly considered safe and well-tolerated. In some cases with certain health conditions, excessive Vitamin D consumption could affect your blood pressure and sugar levels in the blood. If you use any drugs to treat psoriasis or lower cholesterol, you should know that they could interact with Vitamin D, as could corticosteroids and calcium-based channel blockers.
If you’re taking insulin, you should seek professional help regarding the modification and adjustment of your medication and Vitamin D levels.
Where to Buy Vitamin D
If you want to start your Vitamin D supplementation or just increase your daily intake, it’s good to know that almost every health food store and pharmacy have numerous products just perfect for your goals. Still, you can also use the Internet and check out some good e-commerce sites such as Amazon where you can find good vendors. We recommend these two:
We’re mentioning specifically Amazon simply because they have the best offer with all the necessary information. This way you can make an educated decision based on your needs and requirements. Remember, Vitamin D can’t be a substitute for real food. The best combination is to eat real food and take supplementation occasionally.
Since this vitamin is so important and vital to maintaining your body and mind in a healthy condition, Vitamin D3 supplements are most recommended, especially because of their nootropic properties. It would be ideal to eat foods rich in healthy fats along with your supplementation for the greatest effect. Therefore, look for the supplements that are rich in cholecalciferol, which is the other name for Vitamin D3.
D3 is more bioavailable than D2, even though both are good for your health. Still, in terms of better memory and improved mood, Vitamin D3 has the last say. In case you want to relieve stress, ease anxiety and improve cognitive function, Vitamin D3 is your number one supplement. In terms of nootropic stacking, look for Vitamin E and Folic acid as they have the greatest effect when paired with Vitamin D3.
In such a combination, you’ll boost your learning capabilities and optimize your brain functions while also improving your mood.
Vitamins D and C can do miracles for your immune system as well so, in case that you want to work on the health of your immune system, look for supplements rich in those vitamins.
Sunshine vitamin is essential to our health. It has been a hot topic for a long time and it has numerous benefits for a variety of serious health conditions. As a nutrient, Vitamin D is present in lots of food. Our body synthesizes it when it gets exposed to sunlight.
Fortified breakfast cereals, mushrooms, egg yolks, beef liver, fortified milk, and oily fish are foods rich in Vitamin D. When it comes to both mental and physical health, a Vitamin D deficiency can cause numerous conditions. When the levels of Vitamin D are normal, it helps strengthen the bones and regulate calcium levels.
Even though the excessive consumption can lead to some side-effects, Vitamin D is non-toxic, safe and well-tolerated. Coming in two types, as D2 and D3, Vitamin D is just the perfect nutrient for supplementation and nootropic stacking.
When combined with other proper ingredients, supplements, and nutrients, it can boost memory and learning capabilities, improve the immune system and mood while boosting focus, concentration, and attention. Most professional athletes use this vitamin and various supplements based on this vitamin in their regular diets.
Basically, you can’t go wrong with Vitamin D, as long as you follow the rules about the recommended dosage and know how to stack your nootropics properly. When used properly, Vitamin D can help you improve the overall quality of your life.
By maintaining and regulating your general health, Vitamin D takes care of you even in old age. It’s especially recommended for elderly people as it can help treat cognitive decline related to aging.