You Are Most Certainly Deficient In Vitamin D

In the past two decades there has been a crusade by the skin care industrial complex to make you afraid of the sun, not unlike how modern woman are taught to be afraid of heterosexual men. This shaming movement has made us averse to receiving sunlight that is so critical for optimal health.

The problem in your awareness of vitamin D starts with the name: it’s not just a vitamin but a hormone that is synthesized and activated in multiple locations within your body. Science still has not been able to declare a firm verdict on vitamin D’s many effects and functions, meaning you won’t find consistent guidelines of exactly how much of it you need per day, either via supplementation or through the sun. That leaves many of us in the dark about what the consequences are when we don’t get enough.

Here are health claims that European, Canadian, and American governments allow on vitamin D supplement labels:

  • normal function of the immune system
  • normal inflammatory response
  • normal muscle function
  • reduced risk of falling in people over age 60
  • may reduce the risk of osteoporosis

New research has revealed additional benefits on your mind:

Every tissue in the body has vitamin D receptors, including the brain, heart, muscles, and immune system, which means vitamin D is needed at every level for the body to function.


Seasonal Affective Disorder (SAD), a mood disorder featuring depressive symptoms, occurs during the dark times of the year when there is relatively little sunshine, coinciding with the sudden drop in vitamin D levels in the body. Several studies have suggested that the symptoms of SAD may be due to changing levels of vitamin D3 (link is external), which may affect serotonin levels in the brain (link is external).

If you experience the winter blues like I do in Europe where I get not one strong ray of light for months at a time, it’s probably from a deficiency of vitamin D, especially if you’re not drinking over eight cups of milk a day:

Fortified foods provide most of the vitamin D in the American diet. For example, almost all of the U.S. milk supply is voluntarily fortified with 100 IU/cup. (In Canada, milk is fortified by law with 35–40 IU/100 mL, as is margarine at =530 IU/100 g.) In the 1930s, a milk fortification program was implemented in the United States to combat rickets, then a major public health problem. Other dairy products made from milk, such as cheese and ice cream, are generally not fortified. Ready-to-eat breakfast cereals often contain added vitamin D, as do some brands of orange juice, yogurt, margarine and other food products.

Here’s an informative lecture at the University Of California that explains vitamin D’s importance and how much sunlight you actually need:

I started supplementing with 2000 IU’s in December of 2014 to combat my low mood and general lethargy. Within four days, my mood improved and I gained more pep in my step. Over two months later my mood continues to be normal (I’m not jumping off the walls but I have the state that I normally experience in summer). I also have not contracted a cold this winter season when the previous winter I was sick more than three times.

Vitamin D deficiency is serious yet few people understand it even exists:

Studies have shown that if you improve your vitamin D status, it reduces risk of colorectal cancer, prostate cancer, and a whole host of other deadly cancers by 30 to 50 percent.


One of Dr. Holick’s studies showed that healthy volunteers taking 2,000 IUs of vitamin D per day for a few months up-regulated 291 different genes that control up to 80 different metabolic processes, from improving DNA repair to having effect on autoxidation (oxidation that occurs in the presence of oxygen and/or UV radiation, which has implications for aging and cancer, for example), boosting your immune system and many other biological processes.


Vitamin D is a fat-soluble, hormone-like vitamin, which means body fat acts as a “sink” by collecting it. If you’re overweight or obese, you’re therefore likely going to need more vitamin D than a slimmer person — and the same holds true for people with higher body weights due to muscle mass.

I advised my sister to supplement with vitamin D (she’s on 2000 IU’s a day), and she reported a better mood within a week. If you only supplement with one vitamin, I’m convinced that D is the best choice.

I plan on reducing my dosage to 1000 IU’s a day in the summer as an insurance policy while making stronger efforts to get at 15 minutes of direct sunlight per day beyond just my face and forearms. While I’m not too big on taking supplements or drugs to prevent health problems I may suffer from decades into the future, I see the value that vitamin D has by making the everyday quality of my life better, especially during the winter months.

Epilogue: I currently take 5000 IU’s a day.

This article was originally published on Roosh V.

Read Next: How Baking Soda Changed My Life

139 thoughts on “You Are Most Certainly Deficient In Vitamin D”

  1. Have lived just south of the arctic circle and currently live up north where we only get a few hours of daylight. Vitamin D is important, but getting outside and exercising is even more so! Fuck your boss and shitty job, take off an hour and go skiing at lunch.

  2. People in Vancouver seem to struggle with S.A.D. There is an active market in full spectrum lights there. I don’t get it. Calgary and Edmonton are farther north and those citizens don’t come across as being that fucked up.

    1. Artificial lights are good for your biological clock when it comes to sleep (bad sleep could cause depression), but vitamin D supplementation should be added to that.

      1. Roosh, what’s the verdict on the minimum time needed to stay in the sun? It’s fall here and I try to walk 30-60 minutes during my lunch break outside. I’m in long pants and a polo shirt so basically only my face and forearms/hands are exposed. Is that sufficient in the fall/winter (weaker rays from the sun and whatnot)?

          When the sun’s UV-B rays hit the skin, a reaction takes place that enables skin cells to manufacture vitamin D. If you’re fair skinned, experts say going outside for 10 minutes in the midday sun—in shorts and a tank top with no sunscreen—will give you enough radiation to produce about 10,000 international units of the vitamin.

        2. Two variables that interfere with that estimate. My legs and upper arms are not exposed (work clothes) and they are not specifying what season that is for. My understanding is the sun’s rays are weaker in the fall/winter so Vit D production in the skin would respond likewise. Could be wrong, but that was what I’m trying to get at.

        3. Depending on where you live, you may not be getting any at all. In my part of the country (American Southeast) there will be no vitamin D from the sun until next Feb/March because the sun is too low on the horizon.

        4. Depends on your city latitude and season, but in the fall/winter unless you have a job outdoors, you’re not getting enough.

        5. North Carolina. Basically the same latitude probably. I’ll post another comment in the thread, but it’s based on the angle of the sun.

        6. I am also from NC. You are right about sunlight. seldom get a good fall garden. Temp is ok but sun is weak.

      1. Kratom is not an opiate.
        Getting your facts from Wiki is a bit like getting your news from the TV.

    1. Meditation over a picture of Mike Chang & an additional small dose of Phenibut adds another 2000 IU’s..

  3. I’ve heard that Vit. D is a great prophylactic against many terrible chronic health problems (cardiovascular) that one may experience. As far as short-term benefits, I can’t really point to anything tangibly that I’ve experienced and I take 5000 IU/day.

    1. The problem with nutrition is that it often all relies on co-factors.
      Natural foods and processes cover all this by default. But the supplement your using may be in a form that is poorly absorbed and/or utilised by the body.
      Recommended doses are often way higher than 5000 IU / day.
      Some people take up to 50,000 IU / day.
      Try Vitamin D in Olive oil,
      And be sure that you are eating enough cholesterol from eggs, fish, meat etc…

      1. “The problem with nutrition is that it often all relies on co-factors.”
        Whole food supplements are the way to go. I prefer Dr. Schultz, but that’s me.

  4. Nobody seems to sunbathe in China. I tried to get a key to get access to the roof of my school but I got a bunch of resistance.
    I have a rather shitty diet and I make up for it a bit with supplements. I don’t eat enough fruit or fish so I take my Omega 3 and vitamin C pills. Beef is expensive here and while I try to load up on the broccoli, I don’t get enough iron.

      1. Yes, especially along the east and south coasts. I just don’t like the smell or taste of seafood although I can go for the occasional tuna melt and will have English-style fish & chips about once a year.

        1. I don’t know what types of fish are indigenous to your area, but there are wide varieties of fish. For example swordfish to me is very similar to steak. I’m sure you can find something you like.

  5. Don’t forget the K2. Without it your Vitamin-D doesn’t get properly activated. You can supplement or make sure you eat real foods like eggs, cheese and meat, especially organ meats.

  6. It’s no good just slamming Vit D down your throat. (Bdum tish)
    Vit D interacts with Vit A, Vit K, magnesium, calcium, and boron.
    All of which also have their own interactions and optimal levels.

  7. Most vitamin recommended daily allowances (RDAs) are a joke. They were developed in the 1950s on bare starvation limits, that might prevent deficiency diseases like scurvy. They don’t address the issue of what is a healthy dose, just one that manages to keep death at bay.
    In reality our bodies have much greater requirements of nutrients than conventional medicine tells you. This concerns not only Vitamin D3, but all vitamins from A to K as well as most minerals.
    Check out orthomolecular medicine, sites like, documentaries like “Food Matters”. Here also a quick chart of your real RDA – good luck supplying it all via food alone:

    1. This is true. Real healthcare isn’t about fixing things after they are broken. Giving people the wrong and/or not enough information also helps the medical-pharmaceutical complex keep people from living healthy lifestyles and independently taking care of their own wellness. It’s much harder to sell prescriptions that way. Which is another reason why the RDAs are so low.

      1. Ever notice how the “news” will publish contradictory studies within weeks of one another?
        In about a month, I saw a “study says fish oil is good” then one saying “fish oil is bad.” It really messes with your head

        1. what they don’t want you to know, is as people are living more frequently past 100, there’s something that’s getting them there that wasn’t there before… In walks the multi-vitamin.

    2. Silicon and boron are two that have shown to be essential..don’t hold your breath to see the RDA changed. Vitamin K can have some surprising effects on tooth health. BIg Pharma bribes the government now to do studies that show how vitamins don’t do anything(set up the studies to fail).

  8. Sardines are a great source of Vit D, plus you’re getting a lot more than that.

  9. Since taking 5000 IU’s, I developed heart palpitations. It turns out that the Vitamin D was using magnesium as a co-factor, which is essential for heart electrical functioning. So I started taking 200 mg of magnesium a day and that stopped the palpitations.
    The downside of artificial supplementation is that when you solve one imbalance, you’re probably creating another. Once you remove yourself from “natural” living, the best you can do is patch up the deficiencies.
    My current stack:
    -2 large fish oil pills a day
    -5000 IU vitamin D
    -200 mg magnesium citrate
    -1 teaspoon coconut oil a day
    My eating is mostly clean. Very sparing amounts of fried food, vegetable oils, and refined sugar, though I do eat a good amount of bread.

    1. test your levels, 5000 a day may be a lot via supplementation. If your levels are high from summer, you may just need a maintenance dose of 5-10K once a week. Ditch the fish oil pills, eat fish or take FCLO on occasion.

    2. Get Green Pastures Fermented Cod Liver Oil blend when you run out of fish oil. Never found a fish oil supplement thats solid other than this.
      Add a little Zinc each day
      You got a solid supplement regime to replace sun, sea and seafood.
      And with to transdermal magnesium application using Magnesium Chloride oil in the bath.
      You’ll be very glad you did.

      1. I second the vote for Royal Butter / Fermented Cod Liver Oil blend. Epic effect on sex drive due to enhanced testosterone production. Been using for nearly 2 years with no negative side effects.

        1. Yeah!
          That supplement is the absolute KING of supplements.
          If you can only take one supplement – fermented cod liver oil all the way!

      1. Vitamins – now with trigonometric calculations!

    3. Add Vitamin C, at least 1,000 mg a day to your regimen. Humans are one of very few species that cannot produce their own Vitamin C naturally. I almost never get sick since I started dosing with Vitamin C a few years ago. (I used to get sick at least 1-3 times a year.) Interestingly, look up Linus Pauling’s work on using it to treat cancer. It’s perhaps the most important vitamin there is, and even in extremely large doses is well tolerated.
      I’ve also added l-Arginine and Vitamin E to my daily “essentials.” Looks like D will soon be on that list after reading this article.

      1. Vitamin C is amazing. I have a Russian friend, becoming a citizen, who got a cold every fall/winter. I told him to do orange juice every day, or vitamin C and he’s a hard and fast convert. Hasn’t had a traditional yearly sickness in a couple of years, dude swears by it (“The Amerikan kure!”).

        1. It seems that some toxins can give you kind of a subclinical scurvy, consider this old study. Look at how the painters(who had been exposed to lead) start to slowly piss out more vit c as they eliminate lead(implying if the reverse were to happen..ingesting lead, the need for vit c would increase).

      2. The cool thing with Vitamin C (ascorbic acid), apart from the above mentioned benefits, is unlike many of the oil soluble vitamins, any excess gets excreted in your urine anyway instead of potentially storing up as a toxin in the body.

      3. I too almost never get sick since I quit taking pharmaceutical “medicine” years ago and start taking a tablespoon of honey in the morning. At night before go to bed, I take a teaspoon of spirulina and a teaspoon of raw camu camu (vitamin C and others).
        NATURE FTW!

    4. Almost same as mine. Magnesium, fisoh oil, Vitamin D, glucosamine, and let’s not forget saw palmetto.
      And a thing I got off Infowars called Tangy Tangerine. Bacically a drinkable multi-vitamin. But his AJ’s rant convinced me to buy it.

    5. The engineering of modern society is obvious, if you lived in a village in the Middle Ages would not have mineral deficit.

        1. Are the studies on medieval villages, graves with persons of 1.9 meters tall are very common. These people subsisted on a diet high in meat and wild plants. The references are in Spanish, see Felix Rodrigo Mora.

      1. Farming has changed, 50 years ago..or even today in say Argentina, they actually rotated crops or left fields fallow(unused) for a while. Now its plant, strip, plant strip. Maybe they supplement 4 nutrients, but thats it. So in Argentina you have this organic black soil 2 foot thick in many places if you don’t put fertilizer down…crops won’t grow. But the tomatoes are shiny and red, so they must be good right?

        1. Genetic selection of current crops prioritizes pays, wild have natural strength. When the harvest is carried elsewhere minerals is irretrievably lost and not all are subsequently compensated. This causes a weakening of crops not resist pests, pesticide solution. Crops can not compete with wild herbs, herbicide solution. Today we have a gigantic chemical industry needed to sustain weak plants.

    6. You should probably post that in the main article, heart palpitations are serious.
      I have read that while fatty fish is good for you, fish oil supps don’t show any improvement, just like the vast majority of supps.

    7. Two excellent books on nutrition for the lay person:
      Nutrition and Physical Degeneration – Weston A. Price
      Primal Body, Primal Mind – Nora Gedgaudas

    8. I consume 1 tbsp of cod liver oil everyday but I usually cut the amount in half during summer and add hemp oil.

    9. I switched from fish oil to. Hemp seed oil. Amazing results. My bald spot on my crown is actually filling in since I started 2 months ago. Skin is much better also, and I feel more relaxed. Also, no need to worry about mercury with hemp seed.

        1. Yes. I buy mine locally at The Vitamin Shopee. You can also get it thru Amazon. Only downside to it is that it needs to be kept in the refrigerator.

        2. thanks. So perhaps its illegal to grow hemp in the US, but legal to buy it if sourced from foreign countries?

    10. Unless you have high triglycerides, you probably don’t need the fish oil.
      You might also want to get re-tested if you have been tested for D deficiency and told you were deficient as there were a lot of false positives b/c of the nature of the test some years ago.
      N.B. I am not a doctor unless you count “witch doctor”

    11. CoQ10 is very helpful for maintaining a healthy heart. I take it regularly. I do believe that diet / nutrition is the #1 factor for all health issues. I’m concerned about not getting enough minerals, as they are depleted through factory farming, etc. and must be consumed from the soil.

    12. You should add Vitamin K-2 to this: K-2 helps Vitamin D to be properly absorbed and utilized. Without sufficient K-2, the Vit D can tend to build up as plaque in the arteries, thus increasing risk of heart disease….

  10. To determine if you are getting vitamin D from the sun, use this link: Plug in where you live and the date. It will bring up a table. Whatever time it says that the “altitude” is greater than 50 degrees, you can get vitamin D from those times. Less than 50 degrees? The angle of the sun is too low, and you are only getting UV A (cancerous) rather than UV B (makes vitamin D). I live in the American Southeast, and I won’t get vitamin D from the sun again until about late February. It is entirely possible where you live you get it less than half the year.

    1. I bet with a little more research the whole distinction between ‘good’ sun rays and ‘bad’ sun rays will disappear.
      And that getting a disproportionate amount of one to the other is actually problematic.
      Remember you heard it here first folks.

  11. Although they have very little vitamin D, I find Goji berries very good for one’s general health and well being. They’re laced with huge amounts of vitamin C and all the essential amino acids. They’re quite sweet, so, I often chew on a few of them instead of processed snacks during the day. I rarely get sick, but maybe that’s more genetics, considering I’m social drinker and smoker, but, then I’m very fit too. All health is a balance between many different facets, the healthiest guy in my organisation thought he was getting a mild head cold one day. The following day after his work out in the gym he collapsed with a stroke, went into a coma and then they discovered he had an inoperable tumor on his brain. He never recovered and died a few months later. I know others who’ve lived lives of excess and they’re still hale and hearty in their late 60s!

  12. I already supplement C as I don’t like most vegetables and that’s definitely made a difference

  13. Lets get real. The key is to get on the beach in brazil in the pic, with or without vitamins.

  14. “You are most certainly deficient in vitamin d”
    …would be a great opener for your next approach.

  15. Good advice Roosh. Of course I work outside regularly, so I get my good dosage of sunlight. Since I have fair skin, I do use long sleeves and sunblock if the heat gets too extreme. Plus, I drink milk regularly and I can’t say no to cheese. Just don’t stay outside for too long lest you look like those dirty blonde 18 year old girls who look 40 because too much tanning ruined their skin.

  16. I worked the graveyard shift for years and had below average exposure to the sun during that time. I would feel lethargic often and then I started taking 2-5k IU’s a night before work and felt like a different person after about a month of consistent doses.
    Even now I supplement 2000 IU’s a day. The importance of vitamin D cannot be understated.

    1. Wait, I can’t understate it?
      “Hey, look, you need to actually deplete vitamin D from your body. No, seriously, drain it out”

  17. The same people that has everybody being afraid of the sun also did the same thing with fats.
    It should be noted that cholesterol is a basis for hormone production and no, red meat does NOT give you heart attacks. Dairy cows pumped with hormones so they can be milked 4 times a day for a few miserable years then limped down to the slaughter house before they can’t walk any more (or it becomes illegal to use the meat) will do what to your endocrine system when you eat it? (do I need to spell it out?)
    It’s also notable that during the American Revolution, while the English subjects were happy to have their oatmeal and be subjects, colonialists were getting roughly 2 lbs per day in protein sources ranging from fish to pork.
    Gee… wonder who it would be that would make meat so “bad”? – Complete with “studies” (were always told “studies have revealed…”) from… wait for it: ACADEMIA (more leftoids)? Hello? Ever see what a young lad raised on soy looks like compared to a farm boy? You need not go further than that.
    Plus it’s the same “complex” (or Cathedral for you Moldbuggians) that LIED about people gaining weight in the 1980s. You see what happened was they started putting high fructose corn syrup in EVERYTHING. People started getting fat. What happened? Article after article and news story after news story about people being too sedentary but lo and behold I’m sure if we looked deep enough we’ll see the same people behind that as the same people who profited big time off the fitness boom of the 1980s.
    (of course it matters little now, since women have given up and just cover their fat legs in tattoos)
    The moral of the story is this: no matter what “they” say, remember, “they” don’t give a fuck about you and are actively conspiring to make you sick so they can rob you. They say the sun is bad for you, they lie.
    Unfortunately we would have to take some supplements.
    Does Kratom have Vitamin D?

    1. Also never hurts to get some meat variety going with good old fashioned hunting. Moose, deer, wild turkey, pheasant, and elk if you can get it are going to give you all natural proteins and healthy fats in spades. Agree, stay far away from industrialized meat manufacturers.

  18. My approach to vitamins.
    Walk into shop. “What do you give to kidney transplant patients, or a few levels below that. Yeah, I’ll take that”.
    Reasons are 1) they don’t give them to real patients, since we’re talking about a vitamin shop here and 2) they give you the high end stuff. Balance achieved, badda bing.

    1. In the States the best vitamins to buy are made entirely of raw food sources. In brand that is good is New Chapter (they are not cheap though) and one does not have to consume them with a meal.

    2. The body rarely absorbs vitamins in tablet form. That’s why if you take a multi Vdails your it one will look gold. That’s how you know your pissing away your money.

  19. During a yearly physical a blood test indicated a vitamin D deficiency. After 1000 IUs of D had more pep and more alert. I ended up raising it to 2000 IUs. My cardiologist told me to stop taking it because it could cause other problems. During the summer I get plenty of Sun but wintertime the D suppliment is necessary.
    Stay away from the shakes and the chemicals. Natural Suppliments are the way to go. COQ10 is also something that should occasionally be taken.

      1. If you take a statin, you have to take this. You also need to take B complex vitamins…

  20. Clarification: RAW milk is fantastic for your health; whereas pasteurized milk is harmful to your health. If you doubt this, read the book THE UNTOLD STORY OF MILK by Ron Schmid. The pasteurized American Dairy industry is no better than Big Pharma. When you boil the milk, it sticks to your arteries. When you drink RAW milk, it actually does the opposite. Read the book. Not that that is the only source for this. But if you are looking at any mainstream, corporate-funded news or history source, they are NEVER going to tell you the truth about pasteurized/homogenized milk. Even the organic stuff is bad. Unless it is RAW, don’t put it in your body.

    1. Raw milk sellers were getting jack booted/swatted 2 yrs ago in the US or Can. Amish or Mennonite (plain) farmers were protesting in several locations.

    2. What about cheese / dairy products? Do they have to be made from raw milk to retain these health benefits? Hard to do when you’re not in Amish country.

      1. Yeah, I know. It’s a b#tch when you live in a totalitarian country that calls itself a “free country.” And yeah, it’s the same for cheese and butter. The pasteurized stuff, the homogenized stuff, those are all INDUSTRIAL products meant to give profit to Big Dairy, which could give two sh#ts about your health.
        A few states have made raw milk, cheese, and butter legal to sell, but they make it hard to find because they regulate it like Jackboot Nazis. The pasteurized dairies they let wallow in filth and disease, but they inspect the few raw dairies like OCD jackbooted madmen. But I have a few stores here in California where I can find it, and I don’t mind paying a lot for it. When you read Ron Schmid’s book, you won’t either. RAW BUTTER especially, is a SUPERFOOD, more valuable than even steak.
        Even if you don’t live in a state which has made selling raw milk again legal (albeit hysterically overregulated), if you nevertheless have any kind of a decent-size piece of land, you are going to want to purchase yourself a cow after reading Ron Schmid’s book. Because even the jackboots can’t do sh#t about you drinking milk from your own grassfed cow. The key is grassfed, by the way.
        The reality behind milk, and that book by Ron Schmid, is that paradigm-shattering. Another book with gads and gads of empirical evidence along very similar lines which corroborates this is: NUTRITION AND PHYSICAL DEGENERATION by Weston Price.

  21. Vit D deficiency is ASSOCIATED ( not proven to be conclusively causal however) with MS and other degenerative CNS disorders like Parkinson’s and Alzheimers and other dementias. The MS zone mirrors the vitamin D deficiency zone i.e. northern latitudes with less sunlite . Vitamin D lack also associated with increased incidence of solid organ type cancers i.e. breast , lung and colon cancers. I think most expert sources recommend taking Vitamin D …..

  22. I can’t find the article, but I read something interesting once about needing 20 min of sunlight per day to hit both temples (on your head, not Mayan places of worship), to fully unlock your genetic code.
    I take a gauntlet of vitamins and supplements, which I adjust depending on amount of physical activity (have lifted regularly not less then 2-3, no more than 5-6) days a week for past 7 years. Missing only one stretch of 4 months entirely during that span.
    Vitamin D is a definite, I’m around 3k-8k a day. Zinc, Potassium Gluconate, Magnesium, Chelated Copper, Aleve (NSAID) I take as I feel the need throughout the week, also based on activity (lifting and fucking).
    The rest of the list: Daily Multivitamin, Additional Vitamin C (1000mg min), Lots of Cissus (1600-4800mg a day), Tumeric, BCAAs depending on workout, Fish Oil (2400+ mg), Glucosamine/Chondroitin…,B6.., free form Glutamine, free form Arganine (NOX pump), L-Theanine (mood, notice slightly, works well with Vitamin D), Korean Ginseng, a green support like Phytochemicals or Sulforaphane from Broccoli, Green Tea extract, Ginger Root Extract, Chicken and/or fish collagen sometimes with Hyaluronic Acid, ProBiotic (7B Bacteria every other day), and Liver Support to help flush out all the extras.
    Copious amounts of water, and the usual pre-workouts and Whey/Casein as needed. I only take what I notice a difference from. I’m well past the “placebo” dissonance, I know my body far too well at this point in life. Yea I know it’s a lot, but I also drop off certain cycles of various supplements and vitamins for a week or so to maintain the effect.
    I recently read an article stating Vitamin C (1000mg+) a day is essentially as good for your heart as a cardio workout.

      1. Not worried immensely about liver, nothing hereditary, just had a few months of less H20 intake than I normally do, and a few months of drinking every other weekend, which is a rarity for me. My water intake is usually bordering extreme. From pre work out until end of work out, I probably intake 72 oz of liquid, some mixed with creatine, whey, aminos, etc. I also cycle the aminos.. drop them off for as long as 2 months at a time. They only provide a slight edge and probably aren’t necessary. I do like my Arganine and Glutamine however. Glutamine has proved a notable increase in recovery for me, esp a few years back when I was training legs heavy twice a week… apx as high as 30% faster after heavy lift days. Like many, I definitely experiment with various extracts, supplements, etc.

    1. Lunch: $75.00 But it sounds good. Sometimes with that amount of suppliments, it would fill up 2 cups. A good combo if all mixed in blender and then maybe just take a swig/day. Keep blender caraffe in fidge. You left out resveritrol (red wine extract). Enemas too. Humans really should instinctively know what essential substances are needed. That would make it a lot easier. A big rattling vitamin bag gets overheated in a car too. My garlic caps all melted together once so I chewed the blob up and swallowed. Wasn’t bad. I upped my garlic 5x after that. Works.

      1. Haha. yea, as stated, I increase or decrease depending on the weeks intensity in lifting, as well as frequency.
        Side note: done this twice, don’t forget you left 1-2 fish oils in your pocket, then wash your workout clothes in hot water then into the dryer, makes for perfect human repellant next time you wear those clothes

  23. Also, stop slathering toxic chemicals on your skin when you go out in the sun. Sunblock = major fail.

    1. I’ve said this to countless people myself. Perhaps the huge rise in skin cancer has nearly nothing to do with the sun and *everything* to do with coating one’s body in a petro-industrial chemical. I find that my best sunblocks are a pair of jeans a normal shirt and a Stetson hat. Works wonders, no petroleum products need apply.
      It’s odd how little skin cancer was seen prior to the 1940’s. Surely a coincidence.

      1. Indeed. And if you decide to relax in the sun at the beach, treat your body like a burger on the grill and make sure you turn it.

      2. The mass market sunblocks stop your skin from burning, but let the cancer-causing sunlight through…great products

    2. Interesting thought, but I am pasty white, and will fry if I go out on the water all day without sunblock. However, I’m using it maybe 10 days a year.

      1. The good news is that if you are pasty white you don’t need much sun to get a lot of Vitamin D.
        If it is a concern you can buy or make your own non-toxic sunblock. Or wear lightweight protective clothing. You can get these in outdoors stores. Failing that, a good linen shirt, linen trousers and a hat, look dapper and protect you.
        Sunblock doesn’t protect you it hurts you.

  24. Vitamin D yes, but the pic of the bronze asses with no visible string . . AAAIEEE!! So it’s vit D AND at least 10-20 openers ready to spit from the mental rolodex. . like . . pull out a piece of black shoestring, dangle it and say ”anyone lose this? I almost tripped over it. Sorry for being foreward. Oh I’m Jim . . JUNGLE JIM, wanna swing??” . . AOOOW. . ok, ok, I’ll read the article now . .

  25. Roosh the body cannot effectively absorb VD through vitamins. VD only through ultraviolet radiation. Also important for indigenous Europeans to know that the low melanin count in their skin makes it significantly easier to hit their VD requirements.

  26. I’m taking 10,000 IU/day at about 200lbs. It’s also worth noting that with respect to sunlight, sunlight on the back and arms will increase testosterone levels some, but direct sunlight on the genitals will increase testosterone levels by 200%. Perhaps hitting a tanning bed makes a certain amount of sense for men looking to increase their testosterone as well as vitamin d.

  27. 5,000 IU is quite a lot. My vitamin D blood level was 16 ng/ml last February. After having taken 4,000 IU/day for 40 subsequent days the blood level was 124 ng/ml, which is more than sufficient. I am now on 2,400 IU/day and feel fine.

  28. I just fast every day and eat as much meat and dairy as possible and drink milk during my eating window. And I lift weights at the gym twice a week. That’s about it. I lack the mental discipline for complex lifestyle modifications.

  29. bear in mind, vit D produced from sunlight takes several hours to be absorbed into the skin. washing with soap and towel drying will interfere with this process

  30. If you’re NYC or North you can’t make vitamin D past the middle of October from the Sun.

  31. bear in mind, vit D produced from sunlight takes several hours to be absorbed into the skin. washing with soap and towel drying will interfere with this process
    this comment vanished so i repost it.

  32. On the subject of vitamins, I eat children vitamins. I take two per day. I think it helps a lot. I started this when last winter I was coughing for like 7 weeks straight, and some random dude at the gym told me that I needed to take vitamins (vitamin C especially). It was such good advice that I continue to do it. This cannot be bad.

  33. The sun scares me a little… I am very white and have a lot of freckles. Apparently, I am “at risk” for skin cancer. So I don’t tan on purpose. The funny thing is that I work outside so I end up with a farmer’s tan. I don’t really care about it. I could fix it by tanning on purpose in a bed but I am just not interested.

  34. Natures Sunshine products are what I have been taking for almost 7 years. So far they are the highest quality herbs and supplements I have found. In terms of liquid herbal supplements I recommend Pure Herbs Ltd. Ditching main stream medicine has changed my entire life. Also it is important you are taking a high quality supplement as many contain fillers like soy.

  35. you are an idiot.So whatever you can do to improve your brain function is probably good. NO, vitamin D is NOT a hormone. Hormones are produced by your body, they can be introduced from the outside, but by definition all hormones can be made by you with no outside help. Not so with VITAMIN D. How is this aimed at women rather then men? Men need vitamin d as well, and less men tan because they have gotten smarter.YES, they have established DAILY NEED, They just don’t include what you get from the sun in their estimate because of the risk of skin cancer. Sun deficiency depression is NOT CAUSED BY VITAMIN D, but by Melotonin levels. But whatever. All I can figure is its best not to be tan, so you don’t end up with an idiot guy. I have seen what women who tan end up looking like. No thanks, I’ll skip it. I like pale skin. Not to mention that you can pretty easily take a supplement of vitamin D instead of getting Cancer. As for the OTHER vitamin D..I get that every night, and don;t need a tan for that either.

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