Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast

Vitamin D DANGERS (Must Know)

Dec 23, 2024

Discover the rare risks of vitamin D toxicity and why it typically relates to calcium levels. Learn about the crucial role of magnesium and zinc in supporting vitamin D's function, along with the signs of zinc deficiency. Explore how vitamin K2 helps manage calcium in the body and the importance of retinol in keeping arteries clear. Finally, find out why D3 is the go-to choice for vitamin D supplementation and uncover some of the best food sources for magnesium.

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Quick takeaways

Vitamin D toxicity is extremely rare, requiring excessive long-term intake, highlighting the broader safety of high doses for most individuals.

Magnesium, zinc, vitamin K2, and vitamin A are essential cofactors that enhance vitamin D's effectiveness and prevent potential deficiencies.

Deep dives

Understanding Vitamin D Toxicity

Vitamin D toxicity is an uncommon condition mainly defined by high calcium levels in the blood and is rarely encountered, even among those conducting extensive vitamin D research. Taking excessively high doses over extended periods, such as hundreds of thousands of international units, is required to experience toxicity symptoms. Many individuals mistakenly fear that consuming 10,000 international units can be harmful, yet this amount is often considered safe and beneficial for most. Furthermore, to ensure vitamin D functions properly, the important interplay with magnesium must be recognized; without adequate magnesium, vitamin D supplementation could exacerbate deficiencies.

Understanding Vitamin D and Its Nutritional Synergy

6min

Vitamin D toxicity is very rare and typically involves too much calcium in the blood. Even Dr. Bruce Hollis, a pioneer in vitamin D research, has never personally seen a case of vitamin D toxicity. To develop vitamin D toxicity, you’d have to consume hundreds of thousands of IUs of vitamin D3 for months!

Vitamin D needs magnesium to function properly in the body. The more vitamin D you take, the more magnesium you need. Magnesium prevents vascular calcification, the main problem associated with vitamin D toxicity.

The vitamin D receptor is dependent on zinc. Like magnesium, your zinc requirements increase when you take vitamin D. Zinc deficiency symptoms include an altered sense of taste and smell, acne, flaky skin, and lowered testosterone.

When you increase your vitamin D intake, you’ll need more vitamin K2. Vitamin K2 helps prevent the buildup of calcium and also helps to drive calcium into the bones and teeth.

The active form of vitamin A, called retinol, is also an important cofactor for vitamin D. Vitamin A receptors sometimes bind with vitamin D receptors as a complex. Vitamin A also helps keep calcium out of your arteries.

Always take vitamin D3, not D2. Vitamin D2 is less potent and is typically synthetic. Avoid synthetic vitamin D3 supplements and supplements with fillers such as maltodextrin or glucose syrup.

Leafy greens, chocolate, certain nuts, and pumpkin seeds are the best food sources of magnesium. When choosing a supplement, look for magnesium glycinate. The best food sources of zinc are red meat and shellfish. If you take a zinc supplement, consume it in a blend with other trace minerals.

For every 10,000 IUs of vitamin D3 that you take, you’ll need 100 mcg of vitamin K2. MK7 is the best form. Vitamin K2 is found in high-quality grass-fed butter, kimchi, sauerkraut, grass-fed beef, and eggs.

It’s best to get your vitamin A from food. Egg yolks, liver, and cod liver oil are the best sources.

DATA:

https://pubmed.ncbi.nlm.nih.gov/3627603/

https://pmc.ncbi.nlm.nih.gov/articles...

Dr. Bruce Hollis Full Interview:

▶️ • Your Body Is BEGGING For Vitamin D!!

Maltodextrin in Supplements:

▶️ • Does Your Supplement Contain Maltodex...

The Best and Worst Types of Magnesium:

▶️ • The BEST and WORST Forms of Magnesium