Hi! I'm Stelios Pantazis. I'm a doctor and I specialize in medical nutrition and metabolic disorders. Today, I'd like to talk about the ideal vitamin D. As I've explained in a previous video, we all hαve very low levels of vitamin D. The reason for this is that the vitamin D contained in foods reduces by half on average every 20 years. It's 2019 now. In 2000, vitamin D in the foods we ate was double. In 1980, it was quadruple. And in 1960, it was octuple the amount it is today. As I've said, the reason for this is that our foods are not exposed to the sun, either because fruit and vegetables grow mainly in greenhouses, where the rays that stimulate the production of vitamin D2 in plants - D3 is in animal products - cannot come through in order to create D2 in the plants we consume. Similarly, animals are often stabled, because they produce more meat this way, therefore they don't produce vitamin D3 in their meat and there's no D3 in their milk. Therefore, the foods we eat have very little vitamin D2 and D3 and the only practical solution for everyone who's not a lifeguard, spending half the year on the beach, is to take supplements. It's no coincidence that the guidelines recommend 2,000 units a day. You can also take several days' D3 in a single dose, namely 14,000 once a week or 28,000 once every two weeks. The amount of 2,000 units per day, however, is not set in stone. Some people have a genetic problem and are unable to produce enough vitamin D, therefore they need 4,000. What should you do? First of all, you don't need a genetic measurement. As always in medicine, we measure vitamin D and we administer it, until it reaches the desirable level. What's the desirable level? For most laboratories, depending on the measurement unit, over 15-30 is normal. The truth is that this is normal, but studies have shown that although it's normal, you don't have the maximum protection you can have with this vitamin. There are studies on breast cancer that show that not only should it not be 30, but its maximum protection is at 80. Therefore, when someone takes a vitamin D supplement, as they should, because this is what the guidelines say, they won't take 2,000, 3,000, 4,000 units. They'll take it until the vitamin D levels approach the upper normal limit. If the normal range is 30-80, they should reach 70-75. If the normal range is 20-50, they should reach 40. The number is different, because there are different measurement units. You should bear in mind that the goal is to approach the upper limit. There's no risk of toxicity. In 120,000 cases, only four toxicity cases have been described and their problems were only reversible. These were people that were taking a year's dose daily. We don't expect something like that, therefore you don't need to worry about toxicity. In conclusion, for proper levels of vitamin D, which protects from cancer and autoimmune diseases, the goal is to take enough of it in dietary supplements until its levels approach the upper normal limit. That's all. Thank you very much. Bye!

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