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Vitamin D and Magnesium Part 3

The science behind health and nutrition. Welcome to this episode of the Nugent report. I definitive source for objective information on health and nutrition, featuring Dr. Steve Nugent, the renowned psychologist, author public speaker expert on science, health, wellness, and nutrition. Be sure to visit our website at drnugent.com and follow us on Facebook, Twitter, and Instagram @thenugentreport.

Welcome to the Nugent report. I’m Dr. Steve Nugent. This is the third in a series of episodes of vitamin D and magnesium two nutrients that need to work together for your health. In this episode, I’ll be throwing a lot of numbers and values your way, but don’t panic. It’s my goal on the Nugent report to make sure that you have transcripts written, supportive data tables or hotlinks to tables. When I give you a whole bunch of numbers, I don’t want you to stress out, attempting to remember the numbers, just enjoy the episode and then go to drnugent.com to look for the numbers that you have in mind.

I want you to remember that the nutrient report is a labor of love, and it’s not my day job. And in fact, I have two very talented, very dedicated individuals helping me on this website, and it’s not their day job either. So we’re posting these things as soon as we can. And if things don’t come out as fast as you want them to just try and be patient, please. Now back to vitamin D. As I mentioned in previous episodes, once a lab test for physicians was developed so that they could easily test vitamin D levels of their patients, the general perspective on vitamin D supplementation changed almost diametrically before the test existed. And I can remember frequently arguing with medical physicians about vitamin D supplementation. No, a very significant percentage of patients. According to study, as much as 42% are deficient in vitamin D and physicians who have been taught that vitamin D supplementation wasn’t necessary, or perhaps even toxic.

Now they find themselves recommending thousands of units for patients each week. Remember garbage in, garbage out. If the data you’re using to, with to make your decision is flawed and not accurate, it’s highly probable that your conclusion. So be flawed and inaccurate. Okay. The first step, when you have a health question, any health question, not just about vitamin D is to get the appropriate tests from the appropriate practitioner, go to a doctor who knows what they’re doing in the case of vitamin D testing. Any physician can do this for you. When you see your physician, ask them for a vitamin D blood test, a serum analysis these days it’s pretty routine. And it’s unlikely that you’ll get any arguments. When any lab test comes back from any lab, it’ll be pretty simple, right? On the printout. It will say low, normal or high. This is not rocket science.

You’ll hear me talking again. This podcast probably many times about inadequate levels versus deficiencies. There is a distinction and that distinction is important when making decisions for your health. So let’s apply that to vitamin D. If your blood test comes back with less than 30 millimoles per liter, and by the way, that is written as lowercase MMOL forward slash upper case L so 30 millimoles per liter, less than that amount, that means it’s low. And this is typically associated with deficiencies that can lead to serious health issues. If your test comes back between 30 and 50 millimoles per liter, it’s classified as being less than adequate for bone health in already healthy individuals and amounts greater than or equal to 50 will be considered adequate for bone health, as well as general health for already healthy individuals. Now don’t panic. If I said those numbers too fast, remember the tables or hotline sports tables will be provided for you on drnugent.com.

It’s probably a good idea for me to go through some terms for you right now, because it occurs to me that you’ll be looking at labels. You’ll be looking at literature, you’ll be seeing things on the internet and you might see some abbreviations that will just leave you confused. So let’s do some terms and definitions right now, for many, everybody was used to looking at a dietary supplement label and they were looking for the RDA and that’s the required dietary allowance. But then there was the RDI, which means required daily intake. And then there’s the DRI, which is the dietary reference intake that by the way, is created by the food nutrition board FMB, which is part of the Institute of medicine of the national academies. And by the way, the national academies used to be called the national Academy of sciences.

Are you confused yet? Well, hang on, there’s more, there’s also the AI and the EAR and finally the UL. Well, that is a lot to sort out, but I’m going to try and simplify each of these definitions for UDR I that’s the dietary reference intake. That’s a set of values designed for assessing nutrition intake for all ready and healthy people. Then there’s the RDA or required dietary allowance. And that’s the average daily level of intake deemed to be adequate. There’s a word again, to meet the nutrient requirements for about 97 to 98% of healthy people. The RDA is typically used to plan diets that are nutritionally sufficient. Then there’s the AI or adequate intake. The adequate intake is the level of assumed to ensure nutritional adequacy. This value is used where there isn’t enough human clinical evidence to develop the RDA.

This brings up the difference between inadequate dietary levels and deficiencies. Very often people are rated as having inadequate levels of nutrition to maintain normal health. However, a deficiency would be a level that would contribute to a significant health issue. So be aware when you’re reading the differences between inadequate and deficient, by the way, some authors are going to list it in the positive, and they’re going to use the words adequate or sufficient lots of stuff here. Well, moving on, we have two more, that’s the EAR or estimated average required. Now that’s the daily average level of intake estimated to meet the requirements of 50% of already healthy individuals, EAR is typically used to assess and plan the nutrient intakes of groups of people rather than individuals, so that roots can achieve adequate diets, but the EAR can also be used to evaluate nutrient intakes off individuals.

Finally, we have the UL, which actually is an abbreviation for tolerable upper intake level. Now that’s the safe, maximum daily intake level, which is unlikely to cause adverse effects throughout my career. Countless times people have told me that they thought, if they went over the RDA, that they were automatically toxic, they were in danger. They were afraid capers. There’s quite a span between the RDA and the UL of most nutrients. Again, tables or links to tables will be provided for you on Dr. mnuchin.com. So don’t panic, and won’t be there. Now, if you take a look at one of those tables for the dealer requirements, what you’re going to find is that in this case, the case of vitamin D the nutrient requirements for males and females is the same RDA. That’s not typical by the way, generally, you’ll find that with nutrients, it differs by age and gender, but in this case, it varies only by age and pretty significantly, by the way, sometimes you’re going to see vitamin D rated in, I use or international units.

And other times you’ll see it listed as micrograms, which is abbreviated as lowercase, M C, G. I know what you’re thinking. Why doesn’t everyone just get on the same page and just do it for simplicity sake? Just one thing, don’t hold your breath on that folks. There’s actually reasons for all this. So what you’re going to notice on the table is that between the ages of 0 and 12 months, the requirement is 400 IQ. Then it jumps up to 600 IQ all the way up to eight 70, and then starting at age 70 forward for the rest of your life. It increases for another 200 international units per day at business. Because as you age, you become less efficient at synthesizing vitamin D from sunlight. It’s again, one of those verses of age, but, you know, aging is really preferable to the alternative. You know, the next step is sewed. We’ll be talking about the sources of vitamin D conversion of sunlight to vitamin D and the benefits of vitamin D until then, this is Dr. Steve Nugent saying, please stay safe, be sensible and stay objective.

Thanks for listening to this episode of Nugent report, visit our website at drnugent.com for more objective facts about health and nutrition, and email your questions and feedback to drnugent.com. Be sure to follow us on Facebook, Twitter, and Instagram Nugent report. Stay informed, get the facts with the Nugent report.

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第7期 维生素D与镁 第3部分 Dr. Nugent报告

以科学方式分析健康与营养。欢迎收听本期Dr. Nugent报告。本节目由Dr. Steve Nugent主讲，为您提供健康和营养方面的优质客观信息。Dr. Steve Nugent是著名的心理学家、作家、公共演说家，也是科学、健康、保健和营养方面的专家。请访问我们的网站DrNugent.com，并在Facebook、Twitter和Instagram上关注@TheNugentreport。

欢迎收听Dr. Nugent报告。我是Dr. Steve Nugent。这是“维生素D和镁”主题系列的第三讲，这两种营养素需要相互结合才能确保人体健康。在本期节目中，我会抛出大量数字和数值，但大家没必要惊慌。作为Dr. Nugent报告的主讲人，我会为大家提供文字素材、支持性数据表格以及链接。当我列举大量数字时，希望大家不要费力去记这些数字，你们只需享受本期节目，随后登录drnugent.com便可获取相关的数字。

希望大家记住，这个营养报告是我的兴趣所在，而非我的正职。实际上，有两个才华出众、高度敬业的人在帮助我打理这个网站，同样，这也不是他们的正职。我们总是尽可能快地发布相关内容。如果大家依然觉得发布不够及时，那么还请大家再耐心等待。本期我们继续讲维生素D。我在上几讲中提到，如果医生可以进行实验室检测，他们便可轻易测出患者的维生素D水平，在实验室检测出现之前，大众对维生素D补充剂的观点是截然不同的。我记得自己总是跟内科医生争论维生素D补充剂的问题。也不全是内科医生，其实极大比例是病人。根据研究，多达42%的人群缺乏维生素D，而医生们却被如此高质：维生素D补充剂全无必要，甚至可能有毒。

现在，他们建议病人每周摄入数千个单位的维生素D。请记住，胡乱摄入的结果是胡乱排出。如果你的决策依据是有问题的、不正确的，那么，你的结论就很可能存在问题且不正确。好，如果出现健康问题，任何健康问题，不仅仅是维生素D方面的问题，第一步要做的是，从正确的医生那里进行正确的检测，去找一位了解维生素D检测的医生。所有医生都能做到这点。看医生时，要求进行维生素D血液检测，当下，血清分析是一种常规检测。你们无需争执。只需实验室给出一个检测结果，这是轻而易举的事情，对不对？检测结果可以打印出来。结果无非是偏低、正常、偏高。这不是一件复杂的事。

我之后还会再次讲到。这个播客可能会多次谈到水平不足及缺乏的问题。这其中有所差别，并且这一差别会影响到大家的健康抉择。我们通过维生素D来展开这一观点。如果血液检测结果显示，维生素D的含量低于每升30毫摩尔（顺便说一下，这个单位是小写的mmol，加正斜杠，加大写的L），则意味着水平偏低。而这通常与导致严重健康问题的维生素D缺乏症相关；如果在每升30至50毫摩尔之间，则意味着不够健康人群维持骨骼健康；大于或等于50毫摩尔意味着足够健康人维持骨骼健康及整体健康。大家不要惊慌。如果大家没有记下这些数字，请访问drnugent.com查阅相关表格或链接。

或许我应该帮大家梳理一些术语，因为我突然想到，大家会查看标签。大家看文献或者上网时，可能会看到一些不太理解的缩略语。所以，我们现在来看一些术语和定义。所有人都习惯查看膳食补充剂标签，寻找RDA，也就是建议膳食摄取量。后来又有了RDI，也就是建议每日摄取量。然后又有了DRI，也就是膳食参考摄入量，顺便说一下，这一概念是由食品营养委员会FMB创造，FMB属于国家学会医学研究所，而国家学会的前身是国家科学院。

大家是不是已经有点迷惑了？再坚持一下，下面还有，包括AI、EAR以及UL。我们需要理清很多概念，我会尝试简化每个定义，其中，UDR是指膳食参考摄入量，旨在评估健康人群的营养摄入量；然后是RDA，即建议膳食摄取量。它是指足量的平均每日摄入量，代表着约97%到98%的健康人群的营养需求。我们可以参照RDA制备营养充足的饮食；然后是AI，即足量摄入。它是指认定的可达到营养充足的水平。足量摄入适用于无法借助充分的人类临床证据制定RDA的情况。

这就引出了膳食水平不足和缺乏之间的区别。人们经常被判定为营养水平不足，无法维持健康。然而，营养缺乏将会导致重大的健康问题。因此，当大家在读到有关不足和缺乏之间的区别时，一定要注意，有些作者会进行正面描述，他们会使用“充足”、“足够”、“大量”等字眼。好，我们继续讲解剩余的两个概念，一个是EAR，即估计平均所需。它是指可满足50%健康人群需求的估计每日平均摄入量，通常用于评估和规划群体而非个人的营养摄入量，保证群体饮食摄入充足，但EAR也可用于评估个人的营养摄入量。

最后一个概念是UL，它实际上是指可耐受最高摄入量。这是安全的最大日摄入量水平，不太可能引起不良影响。我曾无数次听人说，如果超过RDA，人体会中毒，会陷入危险。他们很担忧。RDA与UL中的大多数营养元素需求存在很大差异。Dr. mnuchin.com上同样也会提供相关表格或链接。大家不要担心记不住。现在，如果大家看一下其中一个表格，便会发现，在这种情况下，在RDA中，男性和女性的维生素D营养需求相同。这并不常见，一般来说，营养素需求会因年龄和性别而异，但在这种情况下，它只因年龄而异，而且相当明显。顺便说一下，有时大家会发现，维生素D的数值使用的是国际单位计量。

有时又会用微克，缩写形式是小写的mcg。我知道大家的内心想法。为什么不能统一一下，免得这么复杂？大家不要过分苛责。这其中包含几个原因。大家会在表格上注意到：0到12个月之间的需求量是400 IQ，后来升到600 IQ，再升到870，然后从70岁到生命结束，一直处于上升状态。它每天额外增加200个国际单位。因为随着年龄增长，人体中阳光合成维生素D的效率会降低。这是衰老的另一个副作用，但是，衰老总好过于早逝。大家知道，下一阶段就是离开人世。我们之后将探讨维生素D的来源、将阳光转化为维生素D，以及维生素D的益处。下次见。我是Dr. Steve Nugent，请大家多保重，保持理智，保持客观。

感谢收听本期Dr. Nugent报告。访问DrNugent.com，获取更多有关健康与营养的事实性信息。如有问题或反馈意见，可发送邮件至info@drnugent.com。请在Facebook、Twitter和Instagram上关注Dr. Nugent报告。获取事实性信息，资讯先人一步。