The UltraMind Solution (102 page)

However, there are many things to keep in mind as you take vitamin D.

Special Considerations for Vitamin D

1. Take the right type of vitamin D.

Take only vitamin D
₃
in the active form (cholecalciferol). Look for this type.

Many vitamins and prescriptions of vitamin D have vitamin D
₂
, which is not biologically active.

2. For deficiencies you may need more vitamin D.

For correcting deficiency you can safely take 5,000 to 10,000 IU a day for three months, but only under a doctor’s supervision. Some people may need higher doses than my daily recommendations over the long run to maintain optimal levels because of genetic differences in vitamin D receptors, living in northern latitudes, indoor living, or skin pigmentation.

3. Monitor your vitamin D status.

Monitoring your vitamin D blood level (25 OH vitamin D) is necessary to be sure you are not on too little or too much. It should be part of every checkup with your doctor.

The ideal range is 50 to 80 ng/ml.

If you are taking high doses (10,000 IU a day) your doctor must do a blood test to check your calcium, phosphorous, and parathyroid hormone levels every three months.

4. Give Time to Fill Up Your Tank

It takes up to six to ten months to fill up the tank for vitamin D if you are deficient. As mentioned above, you may need 5,000 to 10,000 IU a day to get to this level. Don’t do this without your doctor’s supervision.

Once you are at optimal levels you can lower the dose to 2,000 IU a day for maintenance.

I recommend that everyone supplement his or her dietary intake of omega-3 fatty acids. These brain-building essential nutrients are difficult to come by in our modern diet, and many of the good sources such as fish are contaminated
with toxins. The data support the benefits for everyone young or old. Try the following:

Fish oil, 1,000 mg twice a day containing a ratio of EPA/DHA 300/200, once in the morning and once in the evening. (This must be from a reputable company that certifies purity from heavy metals and pesticides.)

Among the most important ingredients for healthy mood and improved behavior, cognitive function, and memory are the nutrients needed for methylation. That is why I usually recommend additional methylation supplementation to those already in a multivitamin for people with brain disorders.

These nutrients can be obtained in an additional high-quality B complex vitamin or taken individually. Our B vitamins are quickly depleted from any type of stress. And all play one role or another in our brain function.

I generally recommend special active forms of folate, B
₆
, and B
₁₂
. I believe they are needed because of our genes, our lifestyle, medication use, and our unique biochemistry.

For most, the following list of additional methylation vitamins will do just fine. The exact dose needed will vary from person to person, but these general guidelines apply to most.

Folate (also referred to as folic acid), 800 mcg with at least 400 mcg coming from the active form or 5-MTHF (or L-methylfolate)

B
₆
or pyridoxine, 50 mg