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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。
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。