Vitamin B1 - Thiamine

Vitamin D

Vitamin D Supplementation

Vitamin D, often called the “sunshine hormone,” plays a vital role in overall health. Many people in the Western world are deficient in it, but before deciding to supplement, it’s essential to test your blood levels (Calcifediol). This can help you understand whether supplementation is necessary and how much you need to reach optimal levels.

Key considerations include your current blood levels, lifestyle, UVB exposure, skin tone, BMI, and health conditions. Vitamin D3 (Cholecalciferol) is the preferred supplement form, as it is more effective than Vitamin D2. Individuals with higher BMIs or certain health conditions may require higher doses or specialized forms like Calcifediol or Calcitriol.

Vitamin B

B Vitamins

B1-Thiamine B2 B3 B4 B5 B6 B7 B8 B9 B10 B11 B12

Vitamin D

Calciol Production

Cholecalciferol Production

When exposed to sunlight, your skin produces [vitamin D](https://www.allmer.de/blog/vitamins/vitamin-d/vitamin-d/). How much you create depends on your skin type, time in the sun, and how much skin is exposed. We can estimate this using two simple steps. First, we calculate how much [vitamin D](https://www.allmer.de/blog/vitamins/vitamin-d/vitamin-d/) your skin makes per square centimeter per minute based on UV radiation and daylight hours. Then, we adjust that number for how long you’re outside, how much skin is exposed (like arms, legs, and face), and your skin type. For example, exposing 5,000 $cm^{2}$ of skin to the sun for 30 minutes will produce more [vitamin D](https://www.allmer.de/blog/vitamins/vitamin-d/vitamin-d/) if done around noon when UV rays are strongest. Always avoid sunburn!

For more technical details, read on.

When our skin is exposed to UVB rays, e.g., during sun exposure, Cholecalciferol aka Calciol is produced from 7-Dehydrocholesterol. In a 1977 publication, PC Beadle estimated that about 160 IU Cholecalciferol could be produced at 40° Latitude when exposing 1 $cm^{2}$ of skin to the sun for the whole day. Dark skin would produce around 70 IU under the same conditions. This information is suboptimal to drive the decision of how to expose oneself to the sun.

Vitamin D

Ergocalciferol

Ergocalciferol (vitamin D2) is made by plants and is similar to Cholecalciferol (vitamin D3), but it’s less effective for humans. D3 is better at raising vitamin D levels and has stronger effects in the body, while D2 binds less efficiently to the vitamin D receptors.
Studies have shown that D3 is more effective at improving vitamin D stores and lowering parathyroid hormone. Though some medications use high doses of D2, newer research suggests D3 supplements are a better choice. Plants like mushrooms and algae produce D2 when exposed to UVB light, but D2 levels are much lower than D3 found in fatty fish, for example.
In summary, D2 is similar to D3 but provides less bang for the buck.

Vitamins

What is a vitamin? A vitamin is an organic compound that the human body requires in small amounts to carry out essential biochemical functions, such as metabolism, immune support, and cellular repair. Unlike other nutrients, vitamins cannot be synthesized by the body and must be obtained through diet or supplementation. This reliance on external sources highlights their crucial role in maintaining health and well-being.

Many vitamins have been found, with vitamin D being a historical misinterpretation. Deficiencies in vitamins do not necessarily equate to imminent death, but there will be some health repercussions. Below is a list of vitamins that you can follow once I add some information, which will take some time. Let’s first have a look at a very crude classification of vitamins into fat- and water-soluble ones.

Vitamin D

Vitamin D Unit Converter

Vitamin D (Cholecalciferol) used to be measured in micrograms (mcg). At one point, international units were introduced (IU). Today, either or both IU and mcg are found on supplement labels. Sometimes, it is beneficial to know the amount in IU and the amount in mcg. Especially when you want to use the correct ratio of several vitamins simultaneously. An important example in this context would be the combination of vitamin D and vitamin K. While Cholecalciferol ensures that there is enough calcium in the blood, vitamin K is involved in bringing calcium to the correct location (bones). Calcification of soft tissues such as cartilage and arteries is definitely something no one wants. Therefore, both vitamins should be used together. How much of each is a discussion for another time. However, once you decide and settle on a ratio between vitamins D and K, you can use the below converter to ensure that you use the correct amounts.

Vitamin D

Vitamin D Regulation

Calcitriol, the active form of vitamin D, is a powerful hormone that needs tight regulation in the body. It acts like a “key” that fits into specific “locks” (receptors) to manage important functions like calcium and phosphate balance. Too much or too little can cause harm, so the body carefully controls how much is made.
The body converts stored vitamin D (Calcifediol) into Calcitriol in the kidneys, but if Calcitriol levels get too high, enzymes slow down its production and break it down. Calcium and phosphate levels in the blood also help regulate this process.
Low calcium triggers the production of more Calcitriol, while high calcium or phosphate slows it down. Additionally, low phosphate increases Calcitriol, while high phosphate decreases it. These processes work together to maintain balance, ensuring proper calcium and phosphate levels in the blood.
If vitamin D stores are low, the body can’t produce enough Calcitriol, which can lead to health problems.

Vitamin D

Calcitriol

[Vitamin D](https://www.allmer.de/blog/vitamins/vitamin-d/vitamin-d/), also known as calcitriol in its active form, is produced in the kidneys and helps the body absorb calcium, among other important functions like supporting the immune system. It is made from another form of vitamin D (/vitamins/vitamin-d/calcifediol) and is carefully regulated to keep its levels in check. While calcitriol is the active form, it’s not a good indicator of overall vitamin D storage in the body. Instead, vitamin D levels in storage are better measured by checking calcifediol levels. Some diseases, like sarcoidosis, can cause too much active vitamin D, while others, like chronic kidney disease, can prevent enough from being made.

For more technical details, read on.

The name Calcitriol (aka vitamin D) refers to a hormone that is produced via hydroxylation of Calcifediol in the human liver. Calcitriol is typically bound by the D-binding protein (DBP) but has a lower affinity DBP than Calcifediol but higher than Cholecalciferol. Calcitriol is the active form of the hormone and facilitates calcium uptake among a myriad of other functions, such as immune system-related ones.

Vitamin D

Calciol

Cholecalciferol

[Vitamin D](https://www.allmer.de/blog/vitamins/vitamin-d/vitamin-d/), also known as cholecalciferol (aka Calciol), is a hormone that our skin makes when exposed to sunlight, specifically UVB rays. For this to happen, we need enough of a molecule called 7-dehydrocholesterol in our skin. If we don't get enough sunlight, whether it's because we stay indoors, wear too much clothing, or use sunscreen, we can't produce enough vitamin D. When vitamin D enters our blood, it can either float freely or bind to a protein called DBP. Once in the bloodstream, vitamin D can be taken up by fat and muscle cells for storage. Our body can also convert vitamin D into different forms, like calcifediol and calcitriol, which are more active in the body. The names of these forms refer to the number of hydroxyl groups (OH) added to the molecule—one for vitamin D, two for calcifediol, and three for calcitriol. Studies measuring vitamin D levels in people have shown differences over time. For example, a 1984 study found lower levels in healthy subjects (around 3-5 ng/ml), while a 2013 study reported higher levels (around 37-45 ng/ml). These variations might be due to changes in vitamin D supplementation or other factors. However, these levels don’t necessarily have clear biological or medical significance.

For more technical details, read on.