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Why you need more vitamin D

You are almost certainly not getting enough vitamin D, according to the latest medical evidence.

Along with other health researchers in the field, I am concerned that most people have far too little vitamin D for their best health – especially in the winter.

Research shows that Vitamin D at an optimum level has many health benefits that include:

  • Reducing the risk of, and mortality from, certain cancers
  • Lowering the risk of dementia
  • Reducing asthma symptoms
  • Reducing the risk of bone fractures
  • Improving your immune defences
  • … and even increasing life span

The NHS now recommends that people at risk of deficiency should consider taking a daily supplement of vitamin D, particularly during autumn and winter.

However, a huge weight of evidence shows that just avoiding deficiency with ‘adequate’ levels of vitamin D is not enough. You need to reach optimum blood levels of vitamin D to obtain the major health benefits.

But what is an optimum level?

Unfortunately there is a lot of confusion of what constitutes ‘adequate’ and ‘optimum’ levels. The UK is in the unhappy position of having an official RDA (Recommended Daily Amount) that is half the latest Public Health England recommendation – and a third of the new US RDA levels! And far less again than the optimum level that experts recommend.

So I have prepared a short e-book on the optimum level of vitamin D you should aim for. You can download it as a pdf now.

Why you need more vitamin D NutriShield Multi Vitamins and Minerals

 


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You can follow us on www.facebook.com/nutrishield or www.twitter.com/colinrose40 for daily headline health tweets.


YWhy you need more vitamin D NutriShield Multi Vitamins and Mineralsou can buy Vitamin D3 (the preferred form of natural Vitamin D) from here. Our special introductory offer is for 1 bottle of 120 capsules of 2,000IU D3 free when you buy 2.


Dr Paul Clayton designed NutriShield as a comprehensive healthWhy you need more vitamin D NutriShield Multi Vitamins and Minerals supplement with OPTIMUM levels of essential nutrients. See more detail elsewhere on this site or click on the button.


Why you need more vitamin D NutriShield Multi Vitamins and MineralsDr Paul Clayton’s best-selling book Health Defence is available from most good bookstores.

See the website www.healthdefence.com for excerpts and links to buy direct from the publisher.


See online here for delicious recipes from the Health Defence Cookbook  incorporating healthy foods featuring in a Mediterranean Diet. Why you need more vitamin D NutriShield Multi Vitamins and Minerals


How much Omega 3 should I take?

How much Omega 3 should I take? NutriShield Multi Vitamins and MineralsDespite the fact that millions of people take an Omega 3 supplement or cod liver oil, neither the UK nor the USA have an official recommended daily intake (RDA/RNI) for these beneficial polyunsaturated fatty acids.

That’s despite the fact that Omega 3 has been linked to reduced risk of cardiovascular disease, reduced risk of depression, improved asthma condition and improved mobility for arthritis sufferers.

The two main beneficial nutrients (fatty acids) found in Omega 3 fish oil are EPA and DHA (respectively eicosapentaenoic acid and docosahexaenoic acid).

Health authorities in other countries, however, have issued EPA/DHA recommendations. These vary widely, reflecting the debate about how much is needed for optimal health and disease prevention, rather than the minimum levels merely to avoid deficiency.

Government health authority guidelines

The EFSA (European Food Safety Authority) has concluded that 250 mg a day combined EPA/DHA ‘is an adequate intake for the maintenance of general cardiovascular health among healthy adults and children’.

EFSA has also approved a health claim that DHA “contributes to normal brain development”.

France recommends 500 milligrams (mg) and Russia 1,300 mg daily.

In April 2016, the Chicago-based Academy of Nutrition and Dietetics endorsed a daily recommendation of 500 mg.

Can you eat enough oily fish to make up these recommendations?

How much Omega 3 should I take? NutriShield Multi Vitamins and Minerals

Baked Stuffed Mackerel from the Health Defence Cookbook

Only if you eat a lot!

A 100g (4-ounce) serving of SALMON has about 1,200 – 1,500 mg of EPA/DHA, canned SARDINES about 1,200 to 1,400 mg, and canned TUNA about 300 to 800 mg.

So you would have to eat at least two servings of fish a week—which is what the American Heart Association (AHA) recommends—in order to average 250 mg a day, or 4 servings a week to achieve 500mg.

But is 500mg a day really enough?

The European Scientific Committee on Food (ECF) recommends an average daily intake from all sources of 1,300mg for men and 1,100 for women.

And the World Health Organization recommends an Omega-3 fatty acid intake of 1–2% of energy. That would be the equivalent of 2,000 mg of Omega 3 a day.

The differences reflect the fact that most recommendations for omega-3 fatty acids are based on the amounts necessary to prevent overt deficiency. The WHO recommendations, however, were based on the idea of optimal cardiovascular health and neurodevelopment.

A realistic dietary regime to achieve optimum levels

The average Briton or American averages an intake of as little as 150 mg of Omega 3 fish oil a day.

A realistic aim for optimum health benefits would be:

  • Two portions of oily fish a week

plus

  • A daily Omega 3 supplement at a level of 1,000 mg

Recent research shows that this should be accompanied by what are called marine polyphenols. These are natural anti-inflammatory and anti-oxidant nutrients derived from seaweed.

The reason to also include marine polyphenols in your supplement is because the fish that produce Omega 3 fatty acids also eat these and it’s now thought that it’s the combination of Omega 3 and marine polyphenols that contributes the most health benefits.

Nutrient combination is the key to health

The word combination is the key to health via food or supplements. Omega 3 is not a magic bullet for heart health. To seriously reduce the risk of heart disease with a supplement, you should look to also add curcumin, B vitamins including an important nutrient called betaine, vitamin K2 and vitamin D3.

 


If you enjoyed this article, please share it with family and friends (see buttons below).

How much Omega 3 should I take? NutriShield Multi Vitamins and MineralsAnd register now for a free e-newsletter on the latest in nutrition and health research.

You can follow us on www.facebook.com/nutrishield or www.twitter.com/colinrose40 for daily headline health tweets.


Dr Paul Clayton designed NutriShield as a comprehensive healthHow much Omega 3 should I take? NutriShield Multi Vitamins and Minerals supplement with OPTIMUM levels of essential nutrients. See more detail elsewhere on this site or click on the button.

How much Omega 3 should I take? NutriShield Multi Vitamins and MineralsDr Paul Clayton’s best-selling book Health Defence is available from most good bookstores. See the website www.healthdefence.com for excerpts and links to buy direct from the publisher.

See online here for delicious recipes from the Health Defence Cookbook  incorporating healthy foods featuring in a Mediterranean Diet. How much Omega 3 should I take? NutriShield Multi Vitamins and Minerals