How much Vitamin D do I need a day?

According to a 2021 study, it is recommended that the vitamin D level in our blood be above 25(OH)D. The research states ur levels need to be closer to 50 nmol/L (20 ng/mL). McBurney MI, Blumberg JB, Costello RB, Eggersdorfer M, Erdman JW Jr, Harris WS, Johnson EJ, Hazels Mitmesser S, Post RC, Rai D, Schurgers LJ. Beyond Nutrient Deficiency-Opportunities to Improve Nutritional Status and Promote Health Modernizing DRIs and Supplementation Recommendations. Nutrients. 2021 May 28;13(6):1844. doi: 10.3390/nu13061844. PMID: 34071268; PMCID: PMC8229216.

If you are taking a vitamin D supplement which is recommended by NHS UK for pregnant women, three tablets at 25 UG may be enough to bring your vitamin D levels into the optimal range. Talk to your doctor to ensure that you are taking in enough vitamin D.

If you would like to read the study, here is the link.

Wearing sunscreen? You may need a vitamin D supplement

Ketosis is a problem for Serious Athletes

When limited calories are consumed, Ketosis is a danger. Burning high numbers of calories with limited water available may cause an athlete to go into ketosis.

Ketosis can cause:

  • Low blood pressure
  • Kidney Stones
  • Constipation
  • Nutrient Deficiencies
  • Heart Disease (Heart issues)

The research, reported in the Armed Forces Medical Journal, stated that the soldiers needed to have rations that protected their bodies from entering ketosis or creating excess ammonium.

The government experimented with four different versions of rations for men exerting more than 2500 calories a day. The rations, in the form of a bar, were created to keep the men alive and sustain them for up to ten days without losing body mass. In addition to keeping them alive, the researchers wanted them to be able to function mentally at a high level which required a form of glucose.

The research also found that the soldiers needed sugar to function mentally.

The final bar formula consisted of a mixture of 72g percent protein, 75g carbs.

031208-N-7542M-006 Cantania, Sicily (Dec. 8 2003) — Army Capt. Joe Novak from St. Petersburg, Fla. Photo by Photographer’s Mate 3rd Class Sally Mendez. (Released)

How Much Energy Do You Need?

How many calories do we need to eat a day?

There isn’t a generic formula for life long health but the US government shared data on rations used to support active duty soldiers and how many calories they needed to eat.

In the UK, NHS has a pilot program for overweight individuals suffering from type 2 diabetes. The study places the participants on a three month 900 calories a day program.

In a large diverse study, researchers focused on the daily energy expenditure through the human life.

The research data showed that around 20 individuals calorie needs remained steady until around the age of 60 and then declined in older adults.