Is there a right time to take vitamins? What about a right way to take vitamins? Eric covers both in today's Sunday Supp.
Water-soluble vs fat-soluble vitamins.
Vitamins that compete with each other.
Vitamin D's relationship with fat.
The vitamin deficiency mutation (and there's a good chance you have it!)
And how much time should you spend in the sun daily?
One vitamin you should never be deficient in is bioStak! Go to bioStak.com to grab your bottle today.
And if you’re interested in starting your own journey, you can find out more information at biofitcoaching.com or on Instagram @biofit_coaching
Chad: 00:06 So we're getting a lot of questions regarding the proper way to live life in ketosis. We have you covered in our midweek mini series called Sunday supps. Every Sunday we have a quick supplemental episode where we answer your questions on all things Keto. So our question today comes from Becky and Becky asks. I'd love to know of taking different vitamins at the same time, have any kind of reaction or if they interfere with each other, should I space them out or be having something with them like fat. I'm currently taking biostak, magnesium, d three and d two so d two vitamin DS and my blood results show. I have a low vitamin D deficiency. So trying, trying to up that a bit. So basically the essence of it as she gives us some good details so we can understand her situation. But the essence of your question is should be tea, should she be taking all of these together? How do they affect each other? Um, and is there any kind of trick, trick or tip that you have with taking vitamins?
Eric: 01:02 Yeah, that's a, that's a good question. I mean a lot of people just take vitamins Willy Nilly it, certain times. Um, lot of it depends. Number one is depends on how your gut reacts to take vitamins. Okay. Obviously, I mean, I, I've never had any issues, but I have clients that do, so a lot of the vitamins, memory of your water soluble vitamins, um, your b's and everything. Then you have your fat soluble, your vitamin A, your ie, your k and your d. Okay. So those obviously you need to pay attention to. So what I do, um, like on my vitamin B complex or my or my B12 and am I folate to be nine or riboflavin and Niacin and those, I take those in the morning basically on an empty stomach because I'm in a fasted state. And mainly because those are dealing with a lot of energy production, you know, both in the, you know, the Krebs cycle and in the, uh, electric transport chain. And of course, methylation, uh, the, uh, B nine full, late and be 12. So those I take in the morning on an empty stomach and they don't bother me at all because, uh, it's, it just gets into the bloodstream a little quicker on an empty stomach. Then on some vitamins will compete for absorption. I think a magnesium and calcium will, if you take them at high doses, they'll compete a little bit with each other. So you have to watch, take those separately iron. Obviously, sometimes, um, high calcium can inhibit some iron absorption. So you take that on an empty stomach with some vitamin C enhances it. So there's different things you can do. But vitamin D that you just mentioned about, obviously, take that with fat to show that's for better absorption. You have to take it with fat. And especially in take it, in a big, a big meal.
Eric: 02:50 Uh, cause they, there's been studies shown that you get better absorption in a bigger meal since your Keto then you could launch your dinner doesn't because we're all consuming, you know, good healthy fats. I take it with avocado. You know, what's with you, it doesn't matter. Saturated fat. Um, I, I'm a big fan of steric acid carbon 18, because it does a lot with your mitochondria fusion and it's also good, you know, in your meats and dairy for that. But take it with fat, uh, other water soluble vitamins you can take at different times. So there's a lot of tricks. I could spend a lot of time on that, but you obviously are having issues with vitamin D two and vitamin D three. So, um, uh, I don't know what you're 25 OHD tested out as, but obviously you're at a deficiency. But one quick comment, you guys heard me talk about this before is I do a lot of genes for people and everybody, I'd say 60% of my clients are more happy. The VDR mutation. And that's, uh, the BDRs. What makes a protein called the a VDR receptor. Okay. So you have, you know, you have d three, because that's the active form that doesn't do anything to, it actually converts to Calcitriol. Okay. I won't go deep, but I just say there's, there's a couple of mutations, the video which that is your receptor and that has to partner with another retinoid x receptor that gets into the gene to give the expression for the uses of vitamin D. If you have that mutation, that means you're going to be alterative a deficiency of vitamin T. And what also kicks that in, I've talk about a lot the BCO one vitamin a deficiency. If you're not getting in retinol from Beta carotene, you can take all the vitamin do you want and you're not going to get that Vdr receptor which will be enhanced with the rx our receptor to to make it a bio available to make it actually active to get the calcitriol.
Eric: 04:49 So sorry, I mean this is a quick question that, but I would recommend if you're ever going to do your genes just to look at those two because uh, it just, the BCO one, you need vitamin A to make vitamin D receptor active and the RXR so 30 to all my clients basically are 32 to 65% deficient in their vitamin a. So that's from Beta carotene. So get it from liver and in your, your seafood and everything else, your vitamin A or take a supplement just to make sure if you've got to have your vitamin D up to make sure you're getting your vitamin D three in a converted to calcium trial. So, um, and you know, I'm a big fan of sunlight. That's where I get my vitamin D. So if you guys heard me push before, uh, get getting out in the sun at 20, I am 25 minutes every day, uh, to get my vitamin D and as you know, um, that converts to Dihydro, uh, cholesterol. Um, so you really need to, um, and that gets to your vitamin D, uh, in the epidermis. So, uh, that's where I get my vitamin D. I don't take any supplements, I get it from the sunlight. And so if you're not, if you're really careful with your Omega Sixes, like I've talked so many times about Lipid peroxidation, uh, then you're okay to be out in the sun if you get your Omega Three Omega six ratio on your control. Okay. Any questions?
Eric: 06:25 I know, I know it's only supposed to be really short, but I love the subject of vitamin D and um, and sunlight of course, cause you get so many benefits. And one of the things about the biostak she did mention curcumin also really helps with is VDR receptor to increase it. So you are getting curcumin in, in the bio stack. That's one of the benefits and other things of course if you want to increase your vitamin D receptor, if you know, I'm sure you probably have a uh, a deficiency there. Exercise of course is huge for you know, increases calcitriol and that also increases the arcs are receptor but curcumin is one of them and Omega three of course. So anyway, I hope I helped.
New Speaker: 07:05 I'm sure you did. Well thanks so much for biohacking with us today Eric. Well I, I appreciate it then. I want to thank you all of you for joining us on this quest for optimal fitness. If you're ready to begin your own journey and live your life and Ketosis, be sure to check out biofitcoaching.com or biofit coaching on Instagram. My handle is @keto.biohacker and until next time, stay keto.