The Vitamin You're Not Taking But Should & The One's You Shouldn't

Everyone is bogged down with countless advertisements and salesmen pushing the supplementation of multivitamins. A lot of people will take handfuls of pre packaged pills and be done with their nutrient goals for the day. Sure, it turns your pee neon yellow but that's just how vitamins work right? What if I said that your body won't adapt to the "stress" of all those vitamins at once and you'll actually always have a system flush and neon yellow pee? It may not surprise most of you, I for one have never adapted to the vitamin gorge. This is usually because were not starving in some barren country, dying for water and food. We live in 'Merica, land of the obese home of the diabetus [pronounced, die-uh-bee-tuhs]. So supplement Junkies sit back and prepare for a brief summary on at least one vitamin you need to take, and a reason we don't need the others [at least not in bulk and all at once].

Vitamin D3:
Vitamin D is processed when we take in sunlight and is crucial for development of bones, gut health, muscular development, and other basic functions.

We know that a lot of people have digestive and gut problems. A majority of people are lactose intolerant and many more suffer gluten problems. A study in 2009 found that 65% of all participants who suffered from Chrones disease were Vitamin D deficient [1], while another study in 2010 found that additional vitamin D3 supplementation decreased side effects from Chrones [1]. Initially the research was being conducted to find Vitamin D's effects against cancer but the team soon realized that Vitamin D played a greater role on the immune system and therefore on our guts inflammatory responses.

Not only that but vitamin d defficiency has been seen in people who suffer from Cardiovascular disease to diabetes 1 and so on. [3] Some research was done on mice with diabetes 1 and vitamin D and improvements were shown.

Not only can Vitamin D prevent gut disturbances, but it's also a crucial factor in Bone Turnover. Think of your average grocery store milk, fortified with vitamin D. For a while we've known that vitamin D is important for the processing of Bone, however we've been missing the mark on how much to absorb by a lot. One study shows that when taking Vitamin D3, whether liquid or pressed pill, our bodies absorbed the nurtrients with little variation despite certain hormonal differences. [2] The more important note was the bodies ability to regulate the osteoblast and osteoclast [break and build units of bone] more effectively.

Before I go much further I want to present what form of Vitamin D to take, how much, and how to do so. The form that we're looking for is Vitamin D3 as it is thought to be more readily absorbed. We're looking for roughly 4,000 to 5,000 IU's a day recommended by some of the leading health "experts" in the nation. It's important to know that vitamin D is fat soluble, or in other words you have to eat fat to break it down. The sources we can get this are: sunshine, supplementation, animal organs [mainly the liver]. Most of us don't sit in the sun for hours unless were trying to develop skin cancer, eating liver has been unpopular for a few years, so it seems everyone want's to take the supplementation. For the #cleanathlete uprising happening in the crossfit community I advise taking Cod liver oil. Someone is probably getting ready to send me an email saying that we'll suffer from Vitamin A toxicity and I'm giving bad advice, hold on now.

Vitamin A and Vitamin D3:
The top of the nutrition experts are all agreeing that when people consume vitamin D in conjunction with vitamin A the capacity for Vitamin A incrases. [4,5] Not only that but the worry is people who supplement with vitamin D are at risk for malnutrition of vitamin A. So stop your worrying.

Why No Multivitamins?
This will be a sprint through the reasons multivitamins may not be as beneficial as we thought. First I want to gear our thought process towards how genesis nutrition would have gone. There is no way possible that our ancestors could have consumed vitamins and minerals in that dense of quantity. There is no fruit, no veggie, nothing that holds that much nutrition in a quick bite. Therefore our bodies are not geared to absorb that much nutrition at once. this takes me back to the neon pee statement. Unless you have been deprived of fruit and veggies for months you are not going to absorb almost any of what you're taking.

A study in China found that the majority of people in their survey study, which is the least accurate, who took a multivitamin suffered from some form of liver disease or cancer [6]. Another study found that when either pregnant/nursing mothers, or early infant multivitamin supplementation was administered food allergy and asthma risks increased [7].

I know that these are only a couple of studies and i presented a hypothesis that is not grounded in much factual evidence at this moment. However more and more studies are coming to light on the dangers and unnecissity of multivitamin supplementation. The point of this little book you just muscled through for some reason? Supplementation of nutrients we lack that are crucial should be taken. Bulk randomized multivitamin use may be something that no one will be doing in the next 10-20 years.

  1. White, JH et al., "Direct and indirect induction by 1,25-dihydroxyvitamin D3 of theNOD2/CARD15-beta defensin 2 innate immune pathway defective in Crohn’s disease," The Journal of Biological Chemistry, January, 2010.
  2. Holvik KMadar AAMeyer HELofthus CMStene LC. (2012 June)Changes in the vitamin D endocrine system and bone turnover after oral vitamin D3supplementation in healthy adults: results of a randomised trial. retrieved Pubmed ( 13;12:7. )
    • James L. Vacek, MD, MSc
    • Subba Reddy Vanga, MBBS
    • Mathew Good, DO
    • Sue Min Lai, PhD
    • Dhanunjaya Lakkireddy, MD
    • Patricia A. Howard, PharmD(2011 sept)
    • Vitamin D Deficiency and Supplementation and Relation to Cardiovascular Health. retrieved American journal of Cardiology.
  3. Scott KJ, Rodriquez-Amaya D. Pro-vitamin A carotenoid conversion factors: retinol equivalents – fact or fiction?. Food Chemistry. 69 (2000) 127-127. 
  4. Patrick L. Beta-carotene: the controversy continues. Altern Med Rev. 2000 Dec;5(6):530-45. 
  5. Zhang WShu XOLi HYang GCai HJi BTGao JGao YTZheng WXiang YBs. (2012 AUG)Vitamin intake and liver cancer risk: a report from two cohort studies in china. retrieved Pubmed (104(15):1174-82. Epub)
  6. Joshua D. Milner et al. (2004 July)  Early Infant Multivitamin supplementation Is Associated With Increased Risk For Food Allergy and Asthma. retrieved Department of Pediatrics.

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About Me

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BS, MS - exercise Physiology
EPC - Board Certified Exercise Physiologist

Published Thesis
The impact of three different forms of warm up on performance

The Effects of Glucose Supplementation on Barbell Velocity and Fatiguability in Weightlifting - A pilot study"

The Accute Effects Of Different Squat Intensities on Vertical Jump Performances
The Accute Effects of Different Squat Intensities On Jump Performance

Graduate from Midwestern State University, founder of Endunamoo Barbell Club, and Endunamoo Strength and Conditioning. Working to help athletes physically reach their goals and achieve scholarships while spiritually pouring into as many people as possible on all platforms.