Supplement Timing and Packaging
Something I’ve been really focusing on and pondering is how to get the most out of supplements so you need the least amount to have optimal health. Here are afew key ones to focus on:
Vitamin D
So the first point I want to make on vitamin d is that unless you are severely deficient (like below 30), I am strongly recommending, that you work to get all your needs through the sun (yes even during the winter), food, and light panels. Supplementation should only be used in extreme circumstances (yes this is a shift in my recommendations, I know).
A. The sun
So it’s October. The UVI is peaking at 6, and if you take into account cloudy days and the fact you are wearing more and more clothes outside, means that you are getting less and less per day, naturally.
For example, with a UVI of 6, with 70% of your skin exposed (shorts, no shirt), you are able to produce 97 IUs/minute. Back in late august, you could produce well over 200 IUs/minute for the same exposure (UVI 11/12). Also remember that you produce a lot of vitamin d through your eyes, so sunglasses are a no-no.
So with this drop that will get worse as the winter goes on, it makes getting outside of upmost importance.
B. Food
Eggs, dairy and salmon (as well as other fish), have the greatest amounts of vitamin d with food, along with some mushrooms. Load up on these as they are extremely good for you anyways!
C. Supplementation
So if you have to supplement, remember that Vitamin D3 is fat soluble, meaning that they are stored in the bodies fat tissues for when it is needed. It also means that is it normally found in foods with higher fat content (see above). So if you are going to take a vitamin d3 supplement, you need to make sure that you take it with fatty food. From a timing perspective, your body is only able to produce vitamin d when the Sun’s angle is above 30 degrees (currently 10am-4pm). This window will shrink as the winter unfolds. Taking a supplement outside of this window will be extremely confusing for your body. The cues of your eyes and brain know, so if your body is then asked to do another thing, it creates mixed messaging and that’s not good.
D. Light Panels - UVA and UVB
I am a big fan of light Panels. The best bang for the buck is the Sperti Sun Lamp. This contains 4 UVB light bulbs that produce around 2,000 IUs after 5 minutes of exposure (on average). This of course eliminates any need for supplementation when used. I personally have used this on days when the sun is hiding or I’m too busy to get outside (but I only use it between 10-4pm). It’s a decent investment, but if you think about how much you spend on vitamin d supplements, it pays for itself after a year or so and it’s WAY healthier to use than supplements.
I also have a high end model available in my office that we couple with infrared light so let me know if you want to get set up with this. drgregbarnes@icloud.com
CBD
CBD oil is a great stress reliever and works to reduce cortisol levels. Cortisol levels naturally spike up during the morning hours and decrease as the afternoon turns into the evening (melatonin subsequently rises). So taking CBD in the morning or early afternoon would not be recommended because it’s going to blunt your natural cycle (and maybe screw up your circadian rhythm), making you tired or have a hard time sleeping. This is best used after dinner!
Melatonin
I would think this is obvious, but this should only be taken at night time, I suggest 30-60 minutes before desired bedtime as it will take time to metabolize and work into your system.
B Vitamins
Should always be taken with food. Our ancestors would get their b vitamins only from food, so isolated b vitamins on an empty stomach doesn’t make sense.
Probiotics
Best taken with foods, especially fatty foods for absorption.
Hope this helps! And remember that the immune system seminar is coming up in about a month. I can promise that this seminar will shift your view on commonly held beliefs. You will be extremely empowered to take your family’s health to the next level. Early bird tickets are sold out, but they are still on sale until about a week out. It’s Saturday, November 12th and it’s going to blow. you. mind.
Dr B