One way to run and not be weary is to build your body's store of Fat-soluble vitamins.
Activated Vitamin A, Vitamin D3, and Vitamin K2 are fat-soluble vitamins that work in harmony in the body to help maximize health and strength.
It is well known that Vitamin D helps calcium assimilate in the bones and teeth. Vitamin D's sister vitamins, Vitamin A and K, strengthen Vitamin D's ability to assimilate Calcium and other vitamins and minerals into the marrow of bones and into the pulp and dentin of teeth?
Optimal blood levels of Vitamin D3, Activated Vitamin A Retinol, and Vitamin K2 are needed for many processes in the body:
-Optimal mineral and vitamin absorption in the small intestines
-Protein assimilation
-Production of anti-stress hormones
-Calcium assimilation
-Strong bones
-Strong enamel, dentin, and pulp of the teeth
-Production of sex hormones
-Female and male fertility
-Prevention of birth defects in a fetus
-Proper brain development and bone growth in the developing fetus and in children 0-5years old
-Proper function of the glands
-Optimal thyroid function
-Immune system function
-Good eyesight
-Healthy skin
-(Weston Price, DDS 'Nutrition and Physical Degeneration')
The specific symbiotic marriage of these fat-soluble vitamins have many benefits. They:
- Strengthen bones, making them harder to break and helping the bone marrow and stem cells be more functional.
- Strengthen the jaw bone and palatal bone that hold the teeth in place, making the bone less susceptible to periodontal disease - a bacteria infection that rots the bone surrounding each tooth.
- Strengthen the enamel, dentin, and pulp of teeth, making the teeth less likely to get cavities and root canals.
Is America deficient in the Fat-soluble Vitamins?
"A US national survey, NHANES 2007-2010, which surveyed 16,444 individuals four years and older, reported a high prevalence of inadequacies for the fat soluble vitamins. Specifically, 94.3% of the US population do not meet the daily requirement for vitamin D, 88.5% for vitamin E, 43.0% for vitamin A.
For the nutrient Vit K, in which a requirement has not yet been set, 66.9% of the population had intakes lower than the AI for vitamin K."
(See https://lpi.oregonstate.edu/mic/micronutrient-inadequacies/overview)
Weston A Price comments about the Fat-Soluble Activators A and D aiding in the absorption of minerals from food or from supplementation when he says:
It is at this point that the greatest breakdown in our modern diet takes place, namely, in the ingestion and utilization of adequate amounts of the special activating substances, including Vitamins A and D, needed for rendering the minerals in the food available to the human system
"A question arises as to the efficiency of the human body in removing all of the minerals from the ingested foods. Extensive laboratory determinations have shown that most people cannot absorb more than half of the calcium and phosphorus from the foods eaten. The amounts utilized depend directly on the presence of other substances, particularly the fat-soluble vitamins A and D.
It is possible to starve for minerals that are abundant in the foods eaten because they cannot be utilized without an adequate quantity of the fat-soluble vitamins"
- Dr. Weston Price, DDS Nutrition and Physical Degeneration
- - - - -
Sources of Vitamin A and D are found together in nature. New and old research confirms this finding.
Research suggests that if a high level of preformed activated Vit A is built upon a good foundation of daily Vitamin D, there is no known toxicity level of activated Vitamin A. High amounts of activated Vitamin A without a certain amount of daily Vitamin D are rare, but it can lead to Vit A toxicity.
With that said, there is a toxic dose of Synthetic man-made Vitamine A palmitate and Vitamin A acetate. Lab blood test results are revealing. A lab results Normal range for synthetic Vitamin A Retinyl Palmitate is 0.00 - 0.10 ng/mL. The 0.0 number means our bodies need zero amount of this synthetic vitamin for good health. Look for man-made Vitamin A palmitate and Vitamin A acetate lurking in your processed Food Ingredients Lists. It is best to steer clear of these synthetic imposters.
Build your blood level of Vitamin D to at least 30ng/mL, then begin to build your level of activated preformed Vitamin A, this process could take months or, most likely, years. I used a trial-and-error approach. It took me 7 years to build my Vitamin D to an optimal level of 80-100ng/mL. I started 4 years ago building my blood level of activated Vitamin A and I am only beginning to see lab results in the Normal range. My hope is that this article will help you learn from my mistakes and streamline your efforts to build your Vitamin A, D and K more effeciently.
Vitamin K2 is the other fat-soluble vitamin that works in harmony with Vit D3 and Activated Vit A.
The combination of Vitamin A and D with optimal amounts of Vitamin K2 is magic as far as health is concerned. Vitamin K2 seems to be one of the great missing links to optimal health, fertility, and prevention of miscarriage.
Vitamin A, D, and K Daily Recommendations
Step #1 Assess:
Ask your doctor for a lab test to assess levels of Vitamin D and A in the blood.
The Lab results below are from my vitamin D lab test from July 2023.
It looks like the lab is using 'Interpretive information from 2008 which says Optimum Level: 30-80 ng/mL. However, top neurologists and endocrinologists currently suggest an optimal level of Vitamin D is 80-100ng/mL (UofU Healthcare, Weston A Price Foundation, 'Grain Brain' by Dr Permutter, etc).
Your lab results might look similar to mine:
INTERPRETIVE INFORMATION: Vitamin D, 25-Hydroxy This assay accurately quantifies the sum of vitamin D3, 25-hydroxy and vitamin D2, 25-hydroxy.
18 years and older: Deficiency: Less than 20 ng/mL Insufficiency: 20-29 ng/mL Optimum Level: 30-80 ng/mL Possible Toxicity: Greater than 150 ng/mL
0-17 years: Deficiency: less than 20 ng/mL Optimum level: greater than or equal to 20 ng/mL* *(Wagner CL et al. Pediatrics 2008; 122: 1142-52.)
Your result: Vitamin D 25 OH 72ng/mL
Results in Normal range: 30 - 80 ng/mL
Do not be fooled. A common 'normal' lab range is not the current recommended 'optimal' level of vitamin D which is 80-100 ng/mL.
A normal lab range of activated Vitamin A RETINOL is 0.30 - 1.20 mg/L.
This normal range is most likely lower than optimal levels of Vitamin A.
However, aiming for the higher end of normal is a very good start.
I don't have much information on Vitamin K2 blood tests. I have not yet requested one from a doctor.
Step #2 Build Vitamin D:
Build your blood level of Vitamin D.
Most people in the USA are very deficient in Vitamin D. America is located too far from the equator to soak up enough Vitamin D from the sun. This has led to Vitamin D being one of the most prominent Vitamin deficiencies in the USA. It is no respecter of persons. A lack of optimal levels of Vitamin D affects almost all adults, children, babies, and fetuses in the USA. For this reason, find a good Vitamin D3 supplement for life. Research suggests that vitamin D2 is less effective than vitamin D3 at raising blood levels of vitamin D (https://www.healthline.com/nutrition/vitamin-d2-vs-d3).
- If your lab blood level is more than 50 ng/mL, then take 5000 IU of Vitamin D3 1x/day and retest at the lab in 6-12 months.
- If your blood level is less than 50 ng/nL, which is most likely, then take 10,000 IU of Vit D3 1x/day and retest at the lab in 6-12 months. If you live in the USA and have not been taking a daily Vitamin D supplement, then you most likely fit in the range of 10-25 ng/mL, with or without a blood test.
- After the optimal blood level of 80 ng/mL is reached and you are still living in the USA, aim for a maintenance dose of 2000 - 4000 IU 1x/day for a lifetime and retest every 3-5 years or so.
Step #3 Build Vitamin A and Vitamin K2
Vitamin D helps the assimilation of Vitamin A and K. People deficient in Vitamin D are also most likely deficient in Vitamin A and K. If Vitamin D is not found in normal to optimal levels in the blood, Vitamin A and K are also most likely to not be at normal or optimal levels. Most Americans fall into this category.
The goal of building Vitamin A to the higher-end-of-normal lab range might take a person quite a few years to achieve as it has for me. I had been taking 1 tsp Cod Liver Oil, as recommended on the bottle, for a year and a half since Jan 2020 so I decided to check my Vit A blood level for the first time. I expected great results.
My first blood test of Vitamin A RETINOL, or preformed activated Vitamin A, was July 2021.
My result was 0.36 mg/L
Normal range: 0.30 - 1.20 mg
This # was surprising to me. I My test result was 0.36 mg/L, just barely in the lab's normal range! After the July 2021 results, I started 2 Tbsp CLO per day. My most recent lab # in 2023 is 0.54 mg/L. CLO is working to increase the #, but it is a lot slower process than I expected.
Take a daily Activated Vit A + Vit K2 supplement of high vitamin fermented cod liver oil + butter oil (and/or 3 oz grass-fed liver once/week) .
Take with at least 1000-2000 IU/day of Vit D or with a high blood level of Vit D
in the range of 50-100 ng/mL
Foods with Vitamin K2 are hard to find.
My fav Vit K2 foods are grass-fed butter oil and homemade lacto-fermented vegetables.
Sauerkraut is my favorite fermented vegetable. Store-bought sauerkraut is not lactofermented and therefore does not contain Vitamin K2. The longer the sauerkraut is allowed to age, the more Vitamin K2 there will be.
https://www.testing.com/tests/vitamin-a/
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