"Little" Vitamin D Deficiency Mistakes that can Trigger BIG Problems and How to Feel Stronger Mentally and Physically in a Quicker and Better Way
Vitamin D3
This is the type of vitamin D that your body makes naturally from sunlight. It’s the active form of vitamin D and is vital for bone health.
Sources for obtaining vitamin D3 is daily sun exposure, and several types of foods, which include: fatty fish, like salmon, sardines, mackerel, and tuna; vitamin D fortified breakfast foods, soy milk, and orange juice; beef liver, cheese, and egg yolks.
D3 is also available in supplement form and is often recommended because most of the busy entrepreneurs and professionals don’t get enough sun exposure or eat enough of the right foods to provide our body with a sufficient amount of this crucial vitamin.
A vitamin D deficiency will cause bone and muscle pain, plus an increased risk of death from cardiovascular disease.
There are no side effects from taking a supplemental vitamin D3, unless too much is taken. Too much D3 can cause fatigue, dry mouth, headache, loss of appetite, metallic taste, vomiting and/or sleepiness.
A blood test is the most accurate way to test for the amount of D3 in the system.
Vitamin K2
K1 and K2 are different types of vitamin K, and they do different jobs. K2 ensures that calcium gets deposited where it should be and doesn’t end up in soft tissue.
Vitamin K2 is fat soluble, which means anyone adhering to a low-fat diet is not getting enough through the foods they eat. High-fat dairy products from grass-fed cows are the best source of K2, with eggs yolks and organ meats following close behind. Fermented foods are also a great source of K2, but the typical person doesn’t consume enough high-fat dairy or fermented foods to satisfy the need for vitamin K2.
Supplemental K2 will enable the body to use calcium efficiently, improve bone health, stave off heart disease, and improve blood clotting ability. Taking too much K2 can reduce bile secretion and cause complication for patients on kidney dialysis.
A blood or urine test can determine K2 deficiency.
Now, if you combine vitamin K2 and D3, they form a superhero team of Vitamin D recalibration. As vitamin D helps support your bone and heart by ensuring that you have appropriate calcium levels in your blood, when combined with vitamin K, it helps direct calcium to the right place. Vitamin K is basically Vitamin D's tour guide to your bones!
The research is in people! By taking a combo of Vitamin D3 and K2, at the right needed dose, you can help strengthen your bones with the mineral protein mix of Vitamin K and help drastically reduce your risk of cancers associated with vitamin deficiencies. Your bones, skin, and mood will also thank you later too!
Magnesium
Magnesium is needed for healthy muscles, including the heart. The proper amount of magnesium in the body reduces the risk of heart disease by preventing the build-up of fatty deposits inside the artery walls.
It’s difficult to get too much magnesium through food, but taking too much in supplemental form can cause stomach upset, cramping, and diarrhea.
Magnesium levels are tested through a blood or urine sample.
Good sources of magnesium include whole wheat, dark chocolate, avocados, spinach, peanut, almonds, and quinoa.
There are 7 types of magnesium, each with a unique function the body needs.
* Magnesium bisglycinate (two glycine molecules of the chelate for best absorption and higher bioavailability) reduces stress, improves sleep, digestion, promotes bone health, and helps the body calm itself. It comes in supplement form and is the easiest type of magnesium for the body to absorb. Magnesium bisglycinate rarely has a laxative effect on the body.
* Magnesium chloride is derived from ocean water and is an effective dietary supplement. It promotes better sleep, digestion, and reduces stress.
* Magnesium citrate is derived from citric acid and is easily absorbed by the body. It reduces acid indigestion and regulates elimination to help prevent constipation.
* Magnesium oxide is found in Milk of Magnesia and other similar products that aid digestion.
* Magnesium sulfate is commonly known as Epsom salts and is beneficial for relieving sore muscles and for use as a natural laxative.
* Magnesium orotate promotes heart health, speeds up tissue repair, enhances stamina and athletic performance.
* Magnesium L-threonate improves cognitive function and helps stave off age-related memory loss.