welcome everyone dr. Mandel here there

is a lot of talk about vitamin D we're

talking about vitamin d3 choline

Calcifer all this is something that is

so important for so many reasons when it

comes to our health we generally get our

vitamin D from the Sun although most of

us do not go in the Sun all that much as

we get older particularly people in the

northern side of the country you really

ever go in the Sun so that means that if

you're not supplementing enough through

food which is difficult in itself

you must be supplementing now me being a

rugged athlete eating well doing

everything right I had low levels of

vitamin d3 and I never knew it I started

taking 5,000 IU's many many years ago

and today my levels are only in the

middle that tells us that everyone's

chemistry is different we all assimilate

it differently the recommended daily

allowance is only 600 to 800 IU's a day

that is way too low I would recommend at

least 1,500 to 2,000 we are not going to

OD on vitamin D it's very very difficult

when you understand how important that

this miracle vitamin is for our immune

system for our bone health and for so

many other functions that our body goes

through you don't want to cheat yourself

now this fat soluble vitamin is absorbed

in fat globules that pass through the

intestinal wall and into the bloodstream

so the common theory is is that taking

vitamin D with fat meaning with a large

meal is going to be best absorbed into

your body so that tells us don't take

vitamin D on an empty stomach you're

going to lack absorb

so should you or shouldn't you take your

vitamin D in the morning early afternoon

or at night before going to bed is there

any difference yes there is

studies show that vitamin D hinders

melatonin now melatonin is a hormone

responsible for our circadian rhythm

this controls our sleep and wakes cycles

and as you see here melatonin is

secreted from the pineal gland of the

brain so the moral of the story is not

to take vitamin D before you go to bed

it affects melatonin which affects the

sleep/wake cycle your circadian rhythm

also taking any vitamin requires lots of

fluid it can keep you out more at night

going to the bathroom taking it on an

empty stomach is not going to assimilate

the vitamin correctly in your system

because of the fact there is no fat

available preferably taken on a full

stomach and you don't want to eat heavy

before you go to bed

so taking vitamin D at the beginning of

the day preferably with a full belly

therefore you have your fats in there

you are going to get the best

assimilation of that vitamin inside your

body I hope that you enjoyed this video

please share it on your social media

leave your comments below because there

will be many and most important make it

a great day I'm dr. Alan Mandel