Dandhea Book I part III chapter 7.6.D.7. Phosphorus

N-t-k:Calcium needs phosphorus to create healthy bones¹ to make your teeth and bones strong² and create energy and make new cells³.

Contents Chapter 7.6.D.7. Phosphorus

Anti-Covid Properties Phosphorus

A study published January 1 of 2021 stated:

“Available data show that phosphate and Mg are deficient in COVID-19, with phosphate showing a remarkable correlation with its severity.” ⁴

Facts Phosphorus

Phosphorus in the periodic table of elements

Image: Phosphorus in the periodic table of elements⁵

Phosphorus atom

Image: Phosphorus atom ⁶

But this is a highly unstable element, and so it is not how it appears in food. This is how phosphorus appears in food:

P hosphorus in food

Image: Phosphorus in food:⁷(A) adenosine 5 0 -triphosphate; (meat) (B) fructose 1,6-bisphosphate;(dairy products) (C) cytidine triphosphate; (  beer, tomatoes, broccoli, and oats.⁸ ) (D) riboflavin-5 0 -phosphate; (Vitamin B2, for food sources see chapter 7.6.B.2.)(E) creatine phosphate; (meat and fish⁹) (F) pyridoxal-5 0 -phosphate. (Vitamin B6 pyridoxine.¹⁰ For food sources see Chapter 7.6.B6)

Revici classified Phosphorus as theoretically anabolic.

Image: Phosphorus theoretically anabolic on Revici’s chart¹¹

• “Phosphorus” comes from the Greek word phosphorous, which means “bringer of light.” In drug or supplement form, it’s called phosphate¹². Phosphorus plays an important role in keeping you healthy, so it’s an important part of your diet¹³.
• This mineral is hard at work in every one of the trillions of cells in your body right now¹⁴.

Function and Health Benefits Phosphorus

• Phosphorus is an essential mineral that your body uses to build healthy bones, create energy and make new cells¹⁵.You have more of this mineral in your body than any other except calcium. Sulfur, calcium ¹⁶ and phosphorus are the three most abundant minerals in the human body¹⁷.
• One of its main tasks is to serve as a building block for healthy teeth and bones¹⁸.You may think that’s calcium’s job. But calcium needs phosphorus to make your teeth and bones strong¹⁹ and create healthy bones²⁰ create energy and make new cells²¹.Phosphorus is a building block for healthy teeth and bones²².
• Phosphorus also helps your nerves and muscles do their jobs²³.
• Phosphorus also helps you turn fat, carbs, and protein ²⁴into energy.
• Phosphorus aids in weight loss
• Phosphorus and Calcium work together maintain a healthy blood PH.²⁵. More Phosphorus means more alkaline blood, More Calcium means more acidic blood. The ideal calcium to phosphorus ratio is 1-2:1²⁶Phosphorus is a a buffer that keeps the pH level in your blood balanced²⁷.

According to the American Association for Clinical Chemistry, normal blood pH levels are between 7.35 and 7.45.

A blood pH above 7.45 indicate alkalosis, or too much phosphorus

A blood pH below 7.35 indicates acidosis.²⁸, or too much calcium.

Acidosis reduces, and alkalosis increases the binding of calcium to albumin, causing increased or decreased levels of ionized calcium, respectively²⁹.

So acidosis reduces the binding of calcium to albumin, causing increased levels of ionized calcium,

and alkalosis increases the binding of calcium to albumin, causing decreased levels of ionized calcium.

High pH levels cause low calcium levels.

Deficiency Symptoms Phosphorus : Metabolic acidosis too low blood pH

If you have low levels of phosphorus

• Your blood becomes too acidic
• you may not feel like eating, loss of appetite
• have muscle weakness,
• bone pain, or
• numbness or tingling in your arms and legs³⁰.
• Therefore, the clinical consequences of decreasing blood pH are
• fatigue and weakness
• headache
• fast heartbeat
• heavy breathing³¹
• drowsiness,
• stupor,
• coma, and
• death in coma³².
• Low phosphorus status has been positively associated with increased body weight³³.
• Low phosphorus may cause kidney stones:
• Nerve disorders
• Osteomalacia , which is a marked softening of your bones.
• Rhabdomyolysis is a serious syndrome due to a direct or indirect muscle injury. It results from the death of muscle fibers and release of their contents into the bloodstream. This can lead to serious complications such as renal (kidney) failure. This means the kidneys cannot remove waste and concentrated urine. In rare cases, Rhabdomyolysis can even cause death. However, prompt treatment often brings a good outcome. Here’s what you need to know about Rhabdomyolysis.
• The “classic triad” of Rhabdomyolysis symptoms are:
• muscle pain in the shoulders, thighs, or lower back;
•  muscle weakness or trouble moving arms and legs. Half of people with the condition may have no muscle-related symptoms.
• dark red or brown urine or decreased urination. Other common signs of Rhabdomyolysis include:
• Abdominal pain
• Nausea or vomiting
• Fever
• rapid heart rate
• Confusion
• dehydration
• lack of consciousness³⁴
• Peripheral neuropathy, a result of damage to the nerves located outside of the brain and spinal cord (peripheral nerves), often causes weakness, numbness and pain, usually in the hands and feet. It can also affect other areas and body functions including digestion, urination and circulation³⁵

Some of the common symptoms of metabolic acidosis, when there is too little phosphorus and too much calcium, and the blood pH is too low, include the following:

• rapid and shallow breathing
• confusion
• fatigue
• headache
• sleepiness
• lack of appetite
• jaundice
• increased heart rate
• breath that smells fruity, which is a sign of diabetic acidosis (ketoacidosis)

Without prompt treatment, acidosis may lead to the following health complications:

• kidney stones
• chronic kidney problems
• kidney failure
• bone disease
• delayed growth
• problems with organ function
• respiratory failure
• shock or even death. ³⁶

When blood pH levels become too high, and thus the blood too alkaline it is called Alkalosis. Metabolic Alkalosis. can have central nervous system manifestations ranging from confusion to coma, peripheral neuropathic symptoms of tremor, tingling and numbness, muscle weakness and twitching, and arrhythmia’s, particularly when associated with hypokalemia and hypocalcemia.

Deficiency Causes Phosphorus

• Calcium overload causes Phosphorus deficiency
• Calcium overload can be caused by oral vitamin D,
• Phosphorus deficiency, also called hypophosphatemia, can happen
• if you have alcohol ³⁷use disorder,
• a blood acid condition called diabetic ketoacidosis ³⁸
• certain inherited disorders³⁹.
• Starvation
• anorexia⁴⁰.
• Antacids that contain aluminum can drain your body of phosphorus⁴¹.

Overload symptoms Phosphorus Early Symptoms: Alkalosis (Phosphorus overload)

Symptoms of Alkalosis. can vary. In the early stages of the condition, you may have:

• nausea
• numbness
• prolonged muscle spasms
• muscle twitching
• hand tremors

Overload Symptoms Phosphorus Serious symptoms Alkalosis (Phosphorus overload)

If Alkalosis. isn’t treated right away, severe symptoms can develop. These symptoms could lead to shock or coma.

• dizziness
• difficulty breathing
• confusion
• stupor
• coma

High levels of phosphorus can cause

your bones to lose calcium or

calcium deposits to form in your blood vessels, eyes, heart, and lungs.

If you have too much phosphorus in your body for a long period of time, your chance of a heart attack⁴² or stroke ⁴³goes up⁴⁴.

High phosphate levels cause calcium levels in the blood to drop.

Symptoms of low calcium include:

• muscle cramps or spasms
• numbness and tingling around the mouth
• bone and joint pain
• weak bones
• rash
• itchy skin⁴⁵
• diarrhea⁴⁶ and
• stomach cramps⁴⁷⁴⁸.

Upper Limit Phosphorus

With phosphorus , it’s not only the amount that counts, but also the balance with Calcium.

The ideal calcium to phosphorus ratio is 1-2:1⁴⁹, so that needs to be taken into account as well when assessing the upper limit for phosphorus.

Ages	Upper Limit
Birth to 6 months	Not established
Infants 7–12 months	Not established
Children 1–3 years	3,000 mg
Children 4–8 years	3,000 mg
Children 9–13 years	4,000 mg
Teens 14–18 years	4,000 mg
Adults 19–70 years	4,000 mg
Adults 71+ years	3,000 mg
Pregnant teens and adults	3,500 mg
Breastfeeding teens and adults	4,000 mg

Image : Upper Limit Phosphorus⁵⁰

RDA for Phosphorus

The ideal ratio of calcium to phosphorus

The ideal calcium to phosphorus ratio is 1-2:1⁵¹,

How Much Phosphorus Do I Need?

The recommended daily intake (RDI) for adults is 700 mg, but growing teens and pregnant women need more. The daily value (DV) was estimated to be 1,000 mg, but was recently updated to 1,250 mg to cover the needs of these groups⁵².

• How much phosphorus you need depends on your age. (Women who are pregnant or breastfeeding need the same amount as other adults.)
  • Up to 6 months: 100 milligrams
  • 7 months-1 year: 275 milligrams
  • 1-3 years: 460 milligrams
  • 4-8 years: 500 milligrams
  • 9-13 years: 1,250 milligrams
  • 14-18 years: 1,250 milligrams
  • 19 years and older: 700 milligrams⁵³
  If you have a health issue that keeps you from getting enough phosphorus from food, your doctor can prescribe a supplement. Phosphate also treats some types of urinary tract infections and prevents calcium stones in the urinary tract⁵⁴.

Food sources Phosphorus

Phosphorus top 30

Amount of of phosphorous per 100 grams of

1. Pumpkin seeds: 1233 mg⁵⁵.
2. Sunflower seeds: 1158 mg ⁵⁶
3. Cheddar Cheese 936 mg
4. Swiss Cheese, 827mg
5. Parmesan Cheese whole, 807mg
6. Peccorino Romano Cheese 760mg
7. Pimento Cheese, pasteurized process, 744mg
8. Parmesan Cheese, shredded: 735mg
9. Parmesan Cheese grated: 729mg
10. Goat Cheese, hard type: 729mg
11. Brazil Nuts: 100 grams have 725 mg
12. Sesame seeds: 667 mg ⁵⁷
13. mozzarella, 656mg
14. Flax seeds:642 mg ⁵⁸
15. pilinuts, dried: 575mg
16. pine nuts, dried: 575mg
17. cashew nuts 531mg
18. walnuts, 513mg
19. pistachio nuts,: 490mg
20. almonds: 484mg
21. Oats and oatmeal: 458 mg ⁵⁹
22. Lentils: 451 mg⁶⁰.
23. Peanuts: 388 mg⁶¹
24. Buckwheat: 347mg
25. Hazelnuts: 290 mg⁶²
26. Brie: 188 mg⁶³
27. Camembert 186 mg ⁶⁴
28. Quinoa: 158 mg⁶⁵
29. Spelt, cooked: 150 mg ⁶⁶+
30. Cottage cheese: 128 mg ⁶⁷.

Availability of the [phosphorus in beans can be increased by soaking, sprouting and fermenting the beans⁶⁸, ⁶⁹ , ⁷⁰.

Phosphorus food sources

Image: Phosphorus food sources ⁷¹: pumpkin seeds, sunflower seeds, Cheddar cheese, Swiss cheese. Parmesan cheese, Romano Peccorino, Pimento, Shredded Parmesan cheese, hard goat cheese, Brazil nuts, amaranth, buckwheat, lentils, rice, quinoa, Spelt.

Stability Phosphorus

The stability of phosphorus depends on the form it is in. As riboflavin Vitamin B2, (dairy products, nuts, seeds, mushrooms) Riboflavin it is heat stable but light sensitive. Thermal decomposition of Vitamin B2 in air atmosphere occurs at 296 °C. ⁷²If Vitamin B2 is exposed to too much light it can be deactivated from its usable form. UV light can destroy a percentage⁷³ of Vitamin B2, Riboflavin⁷⁴So heat it any way you like, but store it in the dark. And if you heat it, use the fluids you used to cook or fry it in for soups or sauce, since the vitamins and minerals leech into them. As Vitamin B6 (nuts, seeds, vegetables) Thermal decomposition in air atmosphere occurs at 212 °C. ⁷⁵ As with all B Vitamins, use the fluids you boiled, cooked or fried them in, because the Vitamins leech in them.

Relationships Phosphorus: Seesaw with Calcium to regulate blood pH: Low Phosphorus, low pH Acidosis, High Phosphorus, high pH, Alkalosis

Alkalosis(Too much phosphorus, too little calcium) and Acidosis (too little phosphorus, too much calcium)

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2Phosphorus in Your Diet,WebMD, June 25, 2020 Danny Bonvissuto, Medically Reviewed by Brunilda Nazario, MD https://www.webmd.com/vitamins-and-supplements/what-is-phosphorus

3What is next for the Dietary Reference Intakes for bone metabolism related nutrients beyond calcium: phosphorus, magnesium, vitamin D, and fluoride?PubMed,February 2009, Bergman C, Gray-Scott D, Chen JJ, Meacham S. What is next for the Dietary Reference Intakes for bone metabolism related nutrients beyond calcium: phosphorus, magnesium, vitamin D, and fluoride? Crit Rev Food Sci Nutr. 2009 Feb;49(2):136-44. doi: 10.1080/10408390701764468. PMID: 18989832.,https://pubmed.ncbi.nlm.nih.gov/18989832/

4SARS-CoV-2: influence of phosphate and magnesium, moderated by vitamin D, on energy (ATP) metabolism and on severity of COVID-19, PubMed, January 1, 2021, van Kempen TATG, Deixler E. SARS-CoV-2: influence of phosphate and magnesium, moderated by vitamin D, on energy (ATP) metabolism and on severity of COVID-19. Am J Physiol Endocrinol Metab. 2021 Jan 1;320(1):E2-E6. doi: 10.1152/ajpendo.00474.2020. Epub 2020 Nov 11. PMID: 33174766; PMCID: PMC7816430.Theo A T G van Kempen 1, Elisabeth Deixler 2,1North Carolina State University, Raleigh, North Carolina.2München, Germany., https://pubmed.ncbi.nlm.nih.gov/33174766/

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8Potential SARS-CoV-2 RdRp inhibitors of cytidine derivatives: NIH, November 28, 2022, M A Kawsar S, Hosen MA, Ahmad S, El Bakri Y, Laaroussi H, Ben Hadda T, Almalki FA, Ozeki Y, Goumri-Said S. Potential SARS-CoV-2 RdRp inhibitors of cytidine derivatives: Molecular docking, molecular dynamic simulations, ADMET, and POM analyses for the identification of pharmacophore sites. PLoS One. 2022 Nov 28;17(11):e0273256. doi: 10.1371/journal.pone.0273256. PMID: 36441684; PMCID: PMC9704642., Molecular docking, molecular dynamic simulations, ADMET, and POM analyses for the identification of pharmacophore sites, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9704642

9What is Creatine? , University of Delaware, https://www1.udel.edu/chem/C465/senior/fall00/Performance2/creatine

10Health benefits and Uses of Vitamin B6 ( pyridoxal-5 0 -phosphate), xtendlife, https://www.xtend-life.com/blogs/supplement-ingredients/vitamin-b6

11Phosphorus theoretically anabolic in Revici’s chart , Metabolic Healing,Emanuel Revici, M.D.: Biological Hiearchy &His Approach to Cancer. https://metabolichealing.com/wp-content/uploads/Post-Emanuel-Revici-MD-Biological-Hierarchy-1.jpg

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13Phosphorus in Your Diet,WebMD, June 25, 2020 Danny Bonvissuto, Medically Reviewed by Brunilda Nazario, MD https://www.webmd.com/vitamins-and-supplements/what-is-phosphorus

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19Phosphorus in Your Diet,WebMD, June 25, 2020 Danny Bonvissuto, Medically Reviewed by Brunilda Nazario, MD https://www.webmd.com/vitamins-and-supplements/what-is-phosphorus

20What is next for the Dietary Reference Intakes for bone metabolism related nutrients beyond calcium: phosphorus, magnesium, vitamin D, and fluoride?PubMed,February 2009, Bergman C, Gray-Scott D, Chen JJ, Meacham S. What is next for the Dietary Reference Intakes for bone metabolism related nutrients beyond calcium: phosphorus, magnesium, vitamin D, and fluoride? Crit Rev Food Sci Nutr. 2009 Feb;49(2):136-44. doi: 10.1080/10408390701764468. PMID: 18989832.,https://pubmed.ncbi.nlm.nih.gov/18989832/

21What is next for the Dietary Reference Intakes for bone metabolism related nutrients beyond calcium: phosphorus, magnesium, vitamin D, and fluoride?PubMed,February 2009, Bergman C, Gray-Scott D, Chen JJ, Meacham S. What is next for the Dietary Reference Intakes for bone metabolism related nutrients beyond calcium: phosphorus, magnesium, vitamin D, and fluoride? Crit Rev Food Sci Nutr. 2009 Feb;49(2):136-44. doi: 10.1080/10408390701764468. PMID: 18989832.,https://pubmed.ncbi.nlm.nih.gov/18989832/

22Phosphorus in Your Diet,WebMD, June 25, 2020 Danny Bonvissuto, Medically Reviewed by Brunilda Nazario, MD https://www.webmd.com/vitamins-and-supplements/what-is-phosphorus

23Phosphorus in Your Diet,WebMD, June 25, 2020 Danny Bonvissuto, Medically Reviewed by Brunilda Nazario, MD https://www.webmd.com/vitamins-and-supplements/what-is-phosphorus

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40Phosphorus in Your Diet,WebMD, June 25, 2020 Danny Bonvissuto, Medically Reviewed by Brunilda Nazario, MD https://www.webmd.com/vitamins-and-supplements/what-is-phosphorus

41Phosphorus in Your Diet,WebMD, June 25, 2020 Danny Bonvissuto, Medically Reviewed by Brunilda Nazario, MD https://www.webmd.com/vitamins-and-supplements/what-is-phosphorus

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48Phosphorus in Your Diet,WebMD, June 25, 2020 Danny Bonvissuto, Medically Reviewed by Brunilda Nazario, MD https://www.webmd.com/vitamins-and-supplements/what-is-phosphorus

49Calcium to phosphorus ratio, essential elements and vitamin D content of infant foods in the UK: Possible implications for bone health, PMC, July 13, 2017, Loughrill E, Wray D, Christides T, Zand N. Calcium to phosphorus ratio, essential elements and vitamin D content of infant foods in the UK: Possible implications for bone health. Matern Child Nutr. 2017 Jul;13(3):e12368. doi: 10.1111/mcn.12368, Epub 2016 Sep 9. PMID: 27612307; PMCID: PMC6865864, Emma Loughrill 1, David Wray 1, Tatiana Christides 1, Nazanin Zand 1 , Faculty of Engineering and Science, University of Greenwich, Medway Campus, Chatham Maritime, Kent, ME4 4TB, UK., https://pubmed.ncbi.nlm.nih.gov/27612307/

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52Food Labeling: Revision of the Nutrition and Supplement Facts Labels. Final rule,Food and Drug Administration, HHS. Food Labeling: Revision of the Nutrition and Supplement Facts Labels. Final rule. Fed Regist. 2016 May 27;81(103):33741-999. PMID: 27236870.https://pubmed.ncbi.nlm.nih.gov/27236870/

53Phosphorus in Your Diet,WebMD, June 25, 2020 Danny Bonvissuto, Medically Reviewed by Brunilda Nazario, MD https://www.webmd.com/vitamins-and-supplements/what-is-phosphorus

54Phosphorus in Your Diet,WebMD, June 25, 2020 Danny Bonvissuto, Medically Reviewed by Brunilda Nazario, MD https://www.webmd.com/vitamins-and-supplements/what-is-phosphorus

55Amount of Phosphorus in Pumpkin seeds, Diet and Fitness Today, http://www.dietandfitnesstoday.com/phosphorus-in-pumpkin-seeds.php

56Amount of Phosphorus in Sunflower seeds, Diet and Fitness Today, http://www.dietandfitnesstoday.com/phosphorus-in-sunflower-seeds.php

57Amount of Phosphorus in Sesame seeds, Diet and Fitness Today, , http://www.dietandfitnesstoday.com/phosphorus-in-sesame-seeds.php

58Amount of Phosphorus in Flax seed, Diet and Fitness Today, http://www.dietandfitnesstoday.com/phosphorus-in-flaxseed.php

59Amount of Phosphorus in Oats, Nutrition Data,http://www.dietandfitnesstoday.com/phosphorus-in-oats.php

60Amount of Phosphorus in Lentils, Diet and Fitness Today, http://www.dietandfitnesstoday.com/phosphorus-in-lentils.php

61Amount of Phosphorus in Peanuts, Diet and Fitness Today, http://www.dietandfitnesstoday.com/phosphorus-in-peanuts.php

62Amount of Phosphorus in Hazelnuts, Nutrition Data, , http://www.dietandfitnesstoday.com/phosphorus-in-hazelnuts.php Amount of Phosphorus in Hazelnuts, Nutrition Data, , http://www.dietandfitnesstoday.com/phosphorus-in-hazelnuts.php

63Amount of Phosphorus in Cheese, Diet and Fitness Today,http://www.dietandfitnesstoday.com/phosphorus-in-cheese.php.

64Phosphorus in foods. How much phosphorus is there in camembert? World Population Food, http://world-population.net/food/en/k128k24

65Amount of Phosphorus in Quinoa, Diet and Fitness Today, http://www.dietandfitnesstoday.com/phosphorus-in-quinoa.php

66Amount of Phosphorus in Peanuts, Diet and Fitness Today, http://www.dietandfitnesstoday.com/phosphorus-in-peanuts.php

67Amount of Phosphorus in Cottage cheese, Diet and Fitness Today, http://www.dietandfitnesstoday.com/phosphorus-in-cottage-cheese.php

68Phytate in foods and significance for humans: food sources, intake, processing, bioavailability, protective role and analysis,PubMed, September 2009, Schlemmer U, Frølich W, Prieto RM, Grases F. Phytate in foods and significance for humans: food sources, intake, processing, bioavailability, protective roleand analysis. Mol Nutr Food Res. 2009 Sep;53 Suppl 2:S330-75. doi: 10.1002/mnfr.200900099, PMID: 19774556, Ulrich Schlemmer 1, Wenche Frølich, Rafel M Prieto, Felix Grases https://pubmed.ncbi.nlm.nih.gov/19774556/

69Changes in phytates and HCl extractability of calcium, phosphorus, and iron of soaked, dehulled, cooked, and sprouted pigeon pea cultivar (UPAS-120), PubMed, September 2009, Schlemmer U, Frølich W, Prieto RM, Grases F. Phytate in foods and significance for humans: food sources, intake, processing, bioavailability, protective role and analysis. Mol Nutr Food Res. 2009 Sep;53 Suppl 2:S330-75. doi: 10.1002/mnfr.200900099, PMID: 19774556, Ulrich Schlemmer 1, Wenche Frølich, Rafel M Prieto, Felix Grases , Department of Physiology and Biochemistry of Nutrition, Max Rubner-Institut, Federal Research Instituteof Nutrition and Food, Karlsruhe, Germany, ulrich.schlemmer@mri.bund.de, https://pubmed.ncbi.nlm.nih.gov/19774556/

70Top 12 Foods That Are High in Phosphorus, Healthline, July 3, 2018 , Erica Julson, MS, RDN, CLT, https://www.healthline.com/nutrition/foods-high-in-phosphorus#TOC_TITLE_HDR_11

71Phosphorus food sources, Dandhea, June 15 2022

72Thermal degradation of B-group vitamins: B1, B2 and B6, Fuliaş, A., Vlase, G., Vlase, T. et al. Thermal degradation of B-group vitamins: B1, B2 and B6 , Springer, June 22, 2014, J Therm Anal Calorim 118, 1033–1038 (2014). https://doi.org/10.1007/s10973-014-3847-7, https://doi.org/10.1007/s10973-014-3847-7https://link.springer.com/article/10.1007/s10973-014-3847-7

73Does light destroy Vitamin B2? The Mercury News, December 16, 2009 ED BLONZ | United Features Syndicate,https://www.mercurynews.com/2009/12/16/ed-blonz-does-light-destroy-vitamin-b2/

74Vitamin B2 (Riboflavin), Mount Sinai, https://www.mountsinai.org/health-library/supplement/vitamin-b2-riboflavin

75Thermal degradation of B-group vitamins: B1, B2 and B6, Fuliaş, A., Vlase, G., Vlase, T. et al. Thermal degradation of B-group vitamins: B1, B2 and B6 , Springer, June 22, 2014, J Therm Anal Calorim 118, 1033–1038 (2014). https://doi.org/10.1007/s10973-014-3847-7, https://doi.org/10.1007/s10973-014-3847-7https://link.springer.com/article/10.1007/s10973-014-3847-7

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d.5.C.8.Vitamin B12, Cobalamin, not Cyanocobalamin!

Vitamin B9, Folate needs Vitamin -CLAA and Vitamin B12 to be synthesized properly, which is why Vitamin B12, Cobalamin, also belongs in the Vitamin- C cluster.

Anti-Covid Properties Vitamin B12, Cobalamin

According to the Be Well study, Covid 19 not only resembles Vitamin B12 deficiency, Covid 19 symptoms are also alleviated with Vitamin B12 supplementation.¹

Confusing factors and misconceptions Vitamin B12, Cobalamin and fake Vitamin B12, Cyanocobalamin

Contrary to what is often said, Vitamin B12 is not fat soluble.

Vitamin B12 is a water-soluble vitamin that is naturally present in some foods,.. Because vitamin B12 contains the mineral cobalt, compounds with vitamin B12 activity are collectively called “Cobalamin” ²

Water-soluble vitamins are not stored in the body.³

The exact time that water-soluble vitamins circulate in your body will depend on factors like age, nutrient status, diet, and the like. However, most are depleted within 1-2 days, which means replenishing them daily to ensure sufficient levels if critical for optimal health and performance. ⁴

Vitamin B12 binds to the protein in the foods we eat. In the stomach, hydrochloric acid and enzymes unbind vitamin B12 into its free form. From there, vitamin B12 combines with a protein called intrinsic factor so that it can be absorbed further down in the small intestine.⁵

And contrary to what is often claimed, Vitamin B12, Cobalamin, should be taken with Vitamin B9, Folate!

It is often claimed it should not, but it should. In fact, Vitamin B12 enables Folate absorption, instead of what is claimed that, Folate hinders Vitamin B12.

What hinders Vitamin B12 is folic acid, but Folic acid sabotages Folate as well.

Cyanocobalamin is NOT vitamin B12!

Cyanocobalamin is a manufactured version of vitamin B12. ⁶

Both are nearly identical and contain a cobalt ion surrounded by a corrin ring.⁷

However, each have a different molecule attached to the cobalt ion.

While methylcobalamin contains a methyl group, cyanocobalamin contains a cyanide molecule. Cyanocobalamin is a synthetic form of vitamin B12 that’s not found in nature.⁸

Methylcobalamin: molecular formula: C63H91CoN13O14P⁹

Cyanocobalamin molecular formula: C63H88CoN14O14P¹⁰

Methylcobalamin¹¹ versus Cyanocobalamin ¹²molecular structure

Image: Methylcobalamin versus Cyanocobalamin molecular structure¹³

Methyl group ¹⁴ versus Formyl cyanide¹⁵ and Cyanide anion ¹⁶molecular structure.

Image: Methyl group, Formyl cyanide molecule and Cyanide anion molecular structure¹⁷

Cyanide is a deadly toxin!¹⁸ Stay away from this stuff! Potential Risks of the fake B12, Cyanocobalamin are: Eye: Contact may cause transient eye irritation. Skin: May cause skin irritation. Ingestion: May cause gastrointestinal irritation with nausea, vomiting and diarrhea. Ingestion of large amounts may cause convulsions, tremors, muscular contractions or spasticity, diarrhea, or fever Inhaling may cause death,.People working with it need protective clothing.¹⁹

Function and Health Benefits Vitamin B12,Cobalamin

• Vitamin B12 is an essential vitamin needed for proper development and functioning of the nervous system.
• Vitamin B12, or Cobalamin, is necessary for making DNA and for creating energy in our cells. (1) A deficiency of vitamin B12 leads to anemia, fatigue, mania, and depression. A long-term deficiency can cause permanent damage to the brain and central nervous system.
• Vitamin B12 is involved in making red blood cells and
• Vitamin B12 is involved in keeping the nervous system healthy
• Vitamin B12 is involved in release energy from food
• Vitamin B12 is an especially important vitamin for maintaining healthy nerve cells, and it helps in the production of DNA and RNA, the body’s genetic material. Vitamin B12 works closely with vitamin B9, also called Folate, to help make red blood cells and to help iron work better in the body. Folate and B12 work together to produce S-adenosylmethionine (SAMe), a compound involved in immune function and mood.²⁰
• Vitamin B12 B6, and B9 work together to control blood levels of the amino acid Homocysteine. High levels of Homocysteine are associated with heart disease. However, researchers are not sure whether Homocysteine is a cause of heart disease or just a marker that indicates someone may have heart disease.²¹
• Vitamin B9 (Folate) +Vitamin B12 (Cobalamin): Many of the functions of Folate and B12 are linked because of their complementary roles in the “Folate” and “methionine” cycles. Low levels of B12 can result in a functional Folate deficiency, as Folate becomes trapped in the form of methyltetrahydrofolate.
• Proper function of the Folate cycle is essential for the synthesis and regeneration of tetrahydrobiopterin, a co-factor for enzymes that convert amino acids to monoamine neurotransmitters (Serotonin, Melatonin, Dopamine, Noradrenaline, Aadrenaline) and Nitric Oxide 
• They’re also heavily involved in red blood cell production and proper function of the nervous system.²²

Relationships Vitamin B12: Made by Bifidus, Enables Vitamin B9 metabolism, is colleagues with Vitamin B9 to make red blood cells so iron works better in the methionine cycle and Vitamin B9 and Vitamin B12 are colleagues with Vitamin B6 to control Homocysteine

Deficiency Causes of Vitamin B12, Cobalamin

• Both Folate and Vitamin B12 deficiency are due to the induction of a functional Folate deficiency, which in turn is induced by Vitamin B12 deprivation.
• The interrelationship between these two Vitamins is best explained by the methyl trap hypothesis stating that Vitamin B12 deficiency can lead to lowered levels of methionine synthetase, which results in a functional Folate deficiency by trapping an increased proportion of Folate as the 5-methyl derivative. ²³
• A synthetase, also called ligase, is an enzyme that catalyzes the linking together of two molecules usually using the energy derived from the concurrent splitting off of a pyrophosphate group from a triphosphate (such as ATP).²⁴
• In addition, as 5-methyl-H4PteGlu is a poor substrate for folylpolyglutamate synthetase, there is a decreased synthesis of folylpolyglutamates and consequently a decreased retention of folates by tissues. The real Folate deficiency that ensues because of decreased tissue Folate levels is probably as important physiologically as the functional deficiency caused by the methyl trap. The sparing effect of methionine can be explained by adenosylmethionine inhibition of methylenetetrahydrofolate reductase, which would prevent the buildup of 5-methyl-H4PteGlun. A deficiency in vitamin B12 would not, in itself, be sufficient to cause a disturbance in Folate metabolism.
• The deficiency would have to result in lowered methyltransferase levels before any such disturbance would be manifest. ²⁵
• Vitamin B9 (Folate) +Vitamin B12 (Cobalamin): Many of the functions of Folate and B12 are linked because of their complementary roles in the “Folate” and “methionine” cycles. Low levels of B12 can result in a functional Folate deficiency, as Folate becomes trapped in the form of methyltetrahydrofolate.
• Folic Acid interferes with Vitamin B12 So that’s why you can get a shortage even though your beneficial microbes make it. And Cyanocobalamin is not real Vitamin B12, so people are taking supplements thinking they are getting Vitamin B12, while they are not. The supplements are poisonous as well. And Vitamin B12 deficiency symptoms resemble Covid-19, as do so many Vitamin deficiencies caused by phony supplements.

Deficiency Symptoms Vitamin B12, Cobalamin

A deficiency in vitamin B12 can lead to

weight loss,

constipation,

anemia.

depression,

dementia, and

memory loss.

Megaloblastic anemia—a condition of larger than normal sized red blood cells and a smaller than normal amount; this occurs because there is not enough vitamin B12 in the diet or poor absorption

Fatigue,

weakness

Nerve damage with numbness, tingling in the hands and legs

Memory loss, confusion

Dementia

Depression

Seizures

Cardiovascular disease

Impaired Cognitive function

Schizophrenia

Vitamin B12 deficiency may show up as Folate deficiency, since without vitamin B12, Folate cannot synthesize properly.

A study by Silver (2000) on 644 bedridden psychotics reported that 78.3% of schizophrenic patients had vitamin B12 deficiency.

Upper limit Vitamin B12, Methyl Cobalamin: there is none

No upper limit for real Vitamin B12, Cobalamin. The fake Vitamin B12 in supplements, Cyanocobalamin, is useless and dangerous in all quantities, since it has cyanide.²⁶

RealVitamin B12 , Cobalamin is a water-soluble vitamin, so any unused amount will exit the body through the urine. Generally, up to 1000 mcg a day of an oral tablet to treat a deficiency is considered safe. The Institute of Medicine states “no adverse effects have been associated with excess vitamin B12 intake from food and supplements in healthy individuals.”

RDA for Vitamin B12, Cobalamin

Now this is tricky, since official sources don’t make a distinction between real and fake Vitamin B12. This is what the NIH says:

“RDA: The Recommended Dietary Allowance for men and women ages 14 years and older is 2.4 micrograms (mcg) daily. For pregnancy and lactation, the amount increases to 2.6 mcg and 2.8 mcg daily, respectively.

UL: A Tolerable Upper Intake Level (UL) is the maximum daily dose unlikely to cause adverse side effects in the general population. No upper limit has been set for vitamin B12, as there is no established toxic level. However, some evidence suggests that supplements of 25 mcg per day or higher may increase the risk of bone fractures.

Adults (aged 19 to 64) need about 1.5 micrograms a day of vitamin B12.”²⁷

It’s fake Vitamin B12, the cyanocobalamin that causes problems. Real Vitamin B12, Methylcobalamin, is healthy.

Food Sources Vitamin B12, Cobalamin

Amount of Vitamin B12, Cobalamin in 100 grams of

1. Kombucha has 840 mcg of B12 ²⁸
2. Chiorella 200 µg²⁹
3. Nori 77.6 ³⁰One sheet of nori has 1.9 mcg of B12³¹ 1.9 mcg is above the RDA for people over 60 and more than half the daily amount recommended for pregnant women!
4. Shiitake Mushrooms 5.6 mcg³²
5. Swiss cheese: 100 grams has 3.1μg (128% DV)
6. Golden Chanterelle mushrooms 2.65 mcg ³³
7. Whey powder: 100 grams has 2.4μg (99% DV)
8. Emmentaler Cheese 2.1 ³⁴
9. Brie 1.7 µg ³⁵
10. Cheese, Gouda or Edam 1.54 mcg³⁶
11. Camembert 1.3 µg
12. Eggs 100 grams100 grams of egg has, 1.1μg (96% DV) (2 medium size eggs) have 2.7mcg Vitamin B12, which is 108% of the RD!
13. black trumpet mushrooms 1.09 mcg³⁷
14. Mushrooms such as Porcini mushrooms, Parasol mushroom, oyster mushroom and Black Morels 0.9 mcg/100mcg dried weight³⁸
15. Low fat yogurt: 100 grams has 0.6μg (25% DV)³⁹, the same amount that meat has on average (porc has 0.3 mcg, beef has about 2 mcg of B12 per 100 grams⁴⁰) so the claim that you need meat to get enough Vitamin B12, as well as the claim that seaweed is an unreliable source of B12 because the amounts vary, has no base in reality. With at least 50 times the amount of B12 there is in meat and 30 times the RDA, there is plenty of room for variation and zero chance that you will miss out on Vitamin B12 when you rely on seaweed as a source!
16. Low fat milk: 100 grams has 0.5μg (22% DV)
17. Milk Kefir 0.3 μg ⁴¹

Image: Vitamin B12, Cobalamin food sources ⁴²: Kombucha, Chiorella, Nori, Shiitake mushrooms, Swiss cheese, Emmentaler, Brie, Oyster mushrooms, and also black trumpet mushrooms, Porcini mushrooms, parasol mushroom and black morels, Yogurt and Kefir.

Stability Vitamin B12, Cobalamin

Vitamin B-12 is stable at room temperature. It doesn’t need to be refrigerated. Cooking doesn’t destroy it. Vitamin B-12 doesn’t break down—even at the boiling point of water—for several hours.⁴³

References

1Be well: A potential role for vitamin B in COVID-19PMC, August 15, 2020, Shakoor H, Feehan J, Mikkelsen K, Al Dhaheri AS, Ali HI, Platat C, Ismail LC, Stojanovska L, Apostolopoulos V. Be well: A potential role for vitamin B in COVID-19. Maturitas. 2021 Feb;144:108-111. doi: 10.1016/j.maturitas.2020.08.007. Epub 2020 Aug 15. PMID: 32829981; PMCID: PMC7428453.Hira Shakoor,a Jack Feehan,b,c Kathleen Mikkelsen,b Ayesha S. Al Dhaheri,a Habiba I. Ali,a Carine Platat,a Leila Cheikh Ismail,d,e Lily Stojanovska,a,b and Vasso Apostolopoulosb,* Department of Food, Nutrition and Health, College of Food and Agriculture, Al Ain, United Arab Emirates University, United Arab Emirates

bInstitute for Health and Sport, Victoria University, Melbourne, Australia

cDepartment of Medicine, Western Health, The University of Melbourne, Melbourne, Australia

dClinical Nutrition and Dietetics Department, College of Health Sciences, University of Sharjah, Sharjah, United Arab Emirates

eDepartment of Women’s and Reproductive Health, University of Oxford, Oxford, UK https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7428453/

2Vitamin B12, NIH,Health Professional Fact sheet, https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/

3Vitamins, Medline Plus, https://medlineplus.gov/ency/article/002399.htm

4How Long Do Vitamins Stay in Your System? A Complete Guide, Performance Lab, Updated: Jan 20, 2022|,https://www.performancelab.com/blogs/multi/how-long-do-vitamins-stay-in-your-system

5Vitamin B12 The Nutrition Source, Harvard School of Public health, Th Chan, https://www.hsph.harvard.edu/nutritionsource/vitamin-b12

6Cyanocobalamin, NHS, https://www.nhs.uk/medicines/cyanocobalamin/

7Corrin,Science Direct, https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/corrin

8Vitamin B12: Mecobalamin Or Cyanocobalamin: Which one is better? Linked In, October 22, 2022,Pankaj Nemade, https://www.linkedin.com/pulse/vitamin-b12-mecobalamin-cyanocobalamin-which-one-nemade-m-tech-mba/

9Methylcobalamin, Wikiipedia, edited January 31, 2023, https://en.wikipedia.org/wiki/Methylcobalamin

10Cyanocobalamin,Wikipedia, edited january 31, https://en.wikipedia.org/wiki/Cyanocobalamin

11Methylcobalamin, Wikipedia, November 23, 2017, Alsosaid1987, chemdraw of methylcobalamin, https://en.wikipedia.org/wiki/Methylcobalamin#/media/File:Methylcobalamin.png

12Cyanocobalamin molecular structure, Wikipedia, December 10 , 2017 , Alsosaid1987 , CC BY-SA 4.0 File:Cyanocobalamin-b12.png, Created:- Own work Chemical structure of cyanocobalamin (vitamin B12 with cyanide ligand, produced after treatment with activated charcoal), https://en.wikipedia.org/wiki/Cyanocobalamin#/media/File:Cyanocobalamin-b12.png

13Methylcobalamin versus Cyanocobalamin molecular structure, Dandhea, April 2, 2023

14Methyl molecular structure, UCLA, Illustrated Glossary of Organic Chemistry, Illustrated Glossary of Organic Chemistry, Methyl group, http://www.chem.ucla.edu/~harding/IGOC/M/methyl_group.html

15Molecular structure formyl cyanide, Wikipedia, April 20, 2017,Ed (Edgar181) , Public Domainv, File:Formyl cyanide.svg, 2https://en.wikipedia.org/wiki/Formyl_cyanide#/media/File:Formyl_cyanide.svg

16Molecular structure Cyanide anion, Vector stock, Vinterstein, Cyanide anion chemical structure skeletal formula vector image, Vector stock, https://www.vectorstock.com/royalty-free-vector/cyanide-anion-chemical-structure-skeletal-formula-vector-39243672

17Methyl versus formylcyanide and cyanide anion molecular structure,Dandhea, April 2, 2023

18Acute cyanide Intoxication: A rare case of survival, PMC, May-June , 2014, Jethava D, Gupta P, Kothari S, Rijhwani P, Kumar A. Acute cyanide Intoxication: A rare case of survival. Indian J Anaesth. 2014 May;58(3):312-4. doi: 10.4103/0019-5049.135045. PMID: 25024476; PMCID: PMC4090999.,Durga Jethava, Priyamvada Gupta,1 Sandeep Kothari,1 Puneet Rijhwani,2 and Ankit Kumar1, Department of Anaesthesiology, Mahatma Gandhi Medical College and Hospital, Jaipur, Rajasthan, India1Department of Critical Care, Mahatma Gandhi Medical College and Hospital, Jaipur, Rajasthan, India2Department of Medicine, Mahatma Gandhi Medical College and Hospital, Jaipur, Rajasthan, IndiaAddress for correspondence: Dr. Durga Jethava, Department of Anaesthesia, Mahatma Gandhi Medical College and Hospital, Jaipur, Rajasthan, India. E-mail: moc.liamg@avahtejd, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4090999/

19Cyanocobalamin Material Safety Data sheet, Fisher Scientific, http://dept.harpercollege.edu/chemistry/msds/Cyanocobalamin%20Vit%20B12.pdf

20Vitamin B12 (Cobalamin), Mount Sinai, https://www.mountsinai.org/health-library/supplement/vitamin-b12-cobalamin

21Vitamin B12 (Cobalamin), Mount Sinai, https://www.mountsinai.org/health-library/supplement/vitamin-b12-cobalamin

22How Long Do Vitamins Stay in Your System? A Complete Guide, Performance Lab, Updated: Jan 20, 2022|,https://www.performancelab.com/blogs/multi/how-long-do-vitamins-stay-in-your-system

23Vitamin B12-folate interrelationships, PubMed, 1985, Shane B, Stokstad EL. Vitamin B12-folate interrelationships. Annu Rev Nutr. 1985;5:115-41. doi: 10.1146/anurev.nu.05.070185.000555. PMID: 3927946.B Shane, E L Stokstad, https://pubmed.ncbi.nlm.nih.gov/3927946/n

24Synthetase, Merriam Webster, https://www.merriam-webster.com/dictionary/synthetase

25Vitamin B12-folate interrelationships, PubMed, 1985, Shane B, Stokstad EL. Vitamin B12-folate interrelationships. Annu Rev Nutr. 1985;5:115-41. doi: 10.1146/anurev.nu.05.070185.000555. PMID: 3927946.B Shane, E L Stokstad, https://pubmed.ncbi.nlm.nih.gov/3927946/n

26Can Cyanide Come From Vitamin B12?Toolbox Genomics, 2023, https://www.toolboxgenomics.com/blog/can-cyanide-come-from-vitamin-b12/

27Vitamin B12, Fact sheet for health Professionals, NIH, Updated Decembe22, 2022, https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/

28Mineral and water soluble vitamin content in the Kombucha drink, Research,Research Gate, December 2001International Journal of Food Science & Technology 35(2):201 – 205, DOI:10.1046/j.1365-2621.2000.00342.x, Authors:, Biljana Bauer-Petrovska, Lidija Petrusevska Tozi, Ss. Cyril and Methodius UniversityIskopje, https://www.researchgate.net/publication/227802174_Mineral_and_water_soluble_vitamin_content_in_the_Kombucha_drink

29Organic chlorella titrated in vitamin B12: The natural “super food”, Elementa, https://www.elementa-ingredients.com/en/news/organic-chlorella-titrated-b12-natural-super-food

30Is Nori the New B12 Shot? (Maybe for Vegetarians), PH, Proactive Health, Joy Stephenson-Laws, JD, Founder, https://www.phlabs.com/is-nori-the-new-b12-shot-maybe-for-vegetarians

31The best sources of B12 for vegans — and when to take a supplement Insider Review, September 23, 2020, Ashley Lyles, https://www.insider.com/guides/health/diet-nutrition/b12-foods-vegan

32The best sources of B12 for vegans — and when to take a supplement, Insider Review, September 23, 2020, Ashley Lyles, https://www.insider.com/guides/health/diet-nutrition/b12-foods-vegan

33THE BEST SOURCES OF VITAMIN B12 FOR VEGANS AND VEGETARIANS

ATP SCIENCE | OCTOBER 07, 2016, https://au.atpscience.com/blogs/blog/the-best-sources-of-vitamin-b12-for-veganvegetarians

34Emmental, Le Figaro, Santé https://sante.lefigaro.fr/mieux-etre/nutrition-aliments/emmental/composition

35B12 in Brie Cheese, 2000KCAL,https://www.2000kcal.cz/lang/en/values/brie-cheese-4666

36Cheese, Gouda or Edam, Food Data Central, October 30, 2020, https://fdc.nal.usda.gov/fdc-app.html#/food-details/1098015/nutrients

37THE BEST SOURCES OF VITAMIN B12 FOR VEGANS AND VEGETARIANS

ATP SCIENCE | OCTOBER 07, 2016, https://au.atpscience.com/blogs/blog/the-best-sources-of-vitamin-b12-for-veganvegetarians

38THE BEST SOURCES OF VITAMIN B12 FOR VEGANS AND VEGETARIANS

ATP SCIENCE | OCTOBER 07, 2016, https://au.atpscience.com/blogs/blog/the-best-sources-of-vitamin-b12-for-veganvegetarians

39B vitamins and folic acid, NHS, last reviewed August 3, 2020, https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/

40Vitamin B12, (Cobalamin), Voedings Centrum, https://www.voedingscentrum.nl/encyclopedie/vitamine-b12.aspx

41How Much Vitamin B-12 Is Found in Kefir? SFGate, updated December 20, 2018, Teo A.W.Quay, https://healthyeating.sfgate.com/much-vitamin-b12-found-kefir-11461.html , Kefir, Food Data Central, October 30, 2020, https://fdc.nal.usda.gov/fdc-app.html#/food-details/1097530/nutrients

42Vitamin B9, Folate food sources, Dandhea, August 30, 2022

43Vitamin B-12, Health Encyclopedia, University of Rochester, 2023, https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=19&contentid=vitaminb-12

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Vitamin D from sunlight

Vitamin D from sunlight

The best way to get Vitamin D is through sunlight, but every source of UVB light will do. In fact that is an important part of how Vitamin D was discovered,

There’s no risk of your body making too much Vitamin D from sun exposure,. This is what all sources agree on¹

The best time to get vitamin D from the sun is when it is at its highest, which is around noon, depending on the season between 10 am and 3 pm or between 11 am and 2 pm. The sun’s angle needs to be between 35 degrees and 145 degrees so you get UVB rays, the ones that make Vitamin D. See image below:

Image Vitamin D through sunlight²

You can find the angle of the sun by imagining an x axis parallel to the earth and estimating the angle the sun makes with the earth.

The solar zenith angle is the angle between the sun and the vertical Y axis, which you can see by imagining a pole where you are standing. The zenith angle is similar to the height angle but it is measured from the vertical Y axis rather than from the horizontal X axis, thus making the zenith angle = 90° – height. 42.1 With the sun directly overhead you thus have zenith zero, and at sunrise zenith 90.

Height and Zenith

Image: Height and Zenith. In the example above the solar height is about 60 degrees and the zenith is 90-60 is 30 degrees. Zenith +height always equals 90.³

UV for D Sun Chart

The UV for D Sun chart shows you how you can tell by the sun’s zenith or height how much Vitamin D you can potentially make from sunlight, provided you take care not to exaggerate with substances that sabotage Vitamin D formation in the body. Even if the sun’s height is as low as 35 degrees, on a clear day at zero altitude you can still get the recommended 800IU daily dose from it in just 12 minutes!

Calculate how long you need to stay in the sun to get the RDA (Recommended Daily Allowance) of Vitamin D, which is 800IU) IU stands for International Units,. Divide it by 40000 to get to the number of milligrams, which is 0.02.

The chart also shows how to altitude and surroundings into account when calculating how much Vitamin D you are getting from the sun. It also shows what the Vitamin D helpers and blockers are.

You can see what an abundance of Vitamin D we get, which is stored in the skin as previtamin D3. Your cholesterol which is every cell, can store it for a very long time, and you get enough very quickly.

Image: UV for D sun chart⁴

The way to use the UV for D Sun chart is

1.Estimate the suns height by looking at your shadow. Is it as long as you, it is 45 degrees height, as well as zenith. Is it shorter than you? Then the sun is between 50 and 90 degrees height or between 40 and zero degrees zenith. Is it longer than you? Then it is between 0 and 40 degrees height or 90 and 50 degrees zenith.

As you can see in the UV for D Sun chart, being in the sun for an hour on a clear day at altitude zero (that means at sea level) with no water or snow at zenith 45, which is 45 height, which isn’t very high. already gives enough previtamin D for 10 days!

The links to the research it is based on can be found in the Vitamin D blog post on the Scentses website.⁵

UVICSZA stands for UV Index with Clear Sky at Zero Altitude, and no other influences.

2.To see how to adjust the UVICSZA numbers to fit your situation, look at your altitude (how high above sea level you are, then what the surroundings are (is there water, sand or snow), then what the weather conditions are (is it clear or cloudy).

That determines how many percent you need to add to the UVICSZA (The UVB on a clear day at zero altitude.(

Clouds give some reduction, but not as much as you would think, Even an overcast sky still transmits 31 % of the UV0B, which means you need to stay outside about 3 times as long as you would on a clear day to get the same amount of previtamin D.

Scattered clouds still transmit 89%., broken clouds still transmit 73%.

Snow gives an 80% gain!

That means that an hour in the snow on a sunny day at zero altitude when the sun’s zenith and height are 45 degrees, gives you enough previtamin D for 18 days! That’s why people with rickets weren’t found in Northern countries where the sun does not get above 30 degrees for half the year. In the rest of the year they got more than enough Vitamin D from the sun to bridge that period. Children with Rickets were found in the streets of London where the houses were built in such a way that there was never any sun at all. And they did not have to go to Florida to get cured. Just the English sun was good enough. ⁶

Sand gives a 25% increase, and water a 30% increase meaning you get enough for over 12 days in an hour at zenith 45.

There is a 4% increase for every 350 meters increase in altitude,

A 1% loss for every centimeter under water, but of course that is generously compensated by the 30% increase the reflection of the water gives.

Shade only gives a 90% reduction, which means that even then still 10 percent comes through.

And you don’t have to torture yourself with bare skin if the weather does not permit it.. Kurt Huldischinsky was able to heal rickets one arm by shining a UV-B light on the other, which is how Vitamin D was discovered. In fact, if you feel cold, that will sabotage Vitamin D uptake. So your Vitamin D uptake with less bare skin and being comfortable will be higher than with more bare skin but being cold.

You even get it through the eyes, so no worries about the Inuit not getting enough, especially as long as they still have snow, which enhances UV light, and thus per-Vitamin D formation in the skin, with 80%

Vitamin D helpers are Calcium, magnesium, Vitamin K2, which we make ourselves with Vitamin K1 and Lactobacillus lactis, Vitamin B5, Lysine, Zinc, all from organic food of course.

And when people have a lack of Vitamin D, there are plenty of other possible problems

Vitamin D blockers are anything that damages the skin, like Sodium lauryl Sulfate in soap,

Smoking and Excessive alcohol sabotages Vitamin D formation.

Olive oil and Apple cider vinegar enhance Vitamin and mineral uptake.

You will get infinitely more Vitamin D from the sun than you could ever hope to get safely orally.

And more importantly, our body gets to decide when and how to use it, instead of us throwing it in randomly at times when it is not the right timing for the body and not the right quantity, since oral vitamin D needs to be used immediately. It can’t be stored in the skin for the body to use whenever and however it needs it, as is the case for sun sourced pre vitamin D can. In the body’s harmony, sun sourced Vitamin D is the skilled musician playing at the right beat at the right time, whereas oral vitamin D is the tone deaf amateur who blurts out his notes with no regard for what the rest of the orchestra is doing. Even if he accidentally hits a right note, it will still be at the wrong time and volume.

References:

This is part of Mothahat Chapter D.5.D.1. i

1Vitamin D,, NHS, https://www.nhs.uk/live-well/healthy-body/how-to-get-vitamin-d-from-sunlight/

2Vitamin D through Sunlight, Scentses4d, July 15, 2022, Vitamin D Cluster: a.Vitamin D through Sunlight,Vitamin D through Sunlight, b. Vitamin B5 for Co Enszyme A for cholesterol, c. Calcium, d. Magnesium, e. Vitamin K2, f.Lysine, g.Phosphorus, h.Sulfur, i.Zinc, https://scentses4d.wordpress.com/2022/07/15/7-5-2-vitamin-d-cluster-a-vitamin-d-through-sunlight-b-vitamin-b5-for-co-enszyme-a-for-cholesterol-c-calcium-d-magnesium-e-vitamin-k2-f-lysine-g-phosphorus-h-sulfur-i-zinc/

3Height and Zenith ,PVCDROM, Christiana Honsberg https://sustainability-innovation.asu.edu/person/christiana-honsberg/ and Stuart Bowden, Solar Power Labs at ASU, https://pv.asu.edu/ https://www.pveducation.org/pvcdrom/properties-of-sunlight/elevation-angle

4UV for D Sun Chart, Vitamin D, Calcium, Magnesium, Vitamin K2, Vitamin B5, Co enzyme A, Cholesterol and Sunlight, Scentses4d, May 29, 2019, Anna Elize, https://scentses4d.wordpress.com/2019/05/29/vitamin-d-calcium-magnesium-and-vitamin-k/

5Vitamin D, Calcium, Magnesium, Vitamin K2, Vitamin B5, Co enzyme A, Cholesterol and Sunlight, Scentses4d, May 29, 2019, Anna Elize, https://scentses4d.wordpress.com/2019/05/29/vitamin-d-calcium-magnesium-and-vitamin-k/

6Vitamin D, Calcium, Magnesium, Vitamin K2, Vitamin B5, Co enzyme A, Cholesterol and Sunlight, Scentses4d, May 29, 2019, Anna Elize, https://scentses4d.wordpress.com/2019/05/29/vitamin-d-calcium-magnesium-and-vitamin-k/

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d.1.2.b.2.2. Mineral Mouthwash recipe

A recipe for a mouthwash that kills pathogens, not good bacteria. Why is that important?

A study called: “The nitrate–nitrite–nitric oxide pathway in physiology and therapeutics”, was published in Nature, in February 2008,¹

It says:

“Special bacteria in the mouth convert nitrate to nitric oxide. In fact, humans cannot produce nitric oxide from nitrate without these bacteria.” ²

Nitric oxide increases dopamine and serotonin release in the medial preoptic area

Image: The Medial Preoptic Area³ is in the hypothalamus.⁴

The salivary glands and oral bacteria play an essential role in the conversion process from nitrate (NO3-) and nitrite (NO2-) to nitric oxide (NO) in the human body. Nitric Oxide is, at present, recognized as a multifarious messenger molecule with important vascular and metabolic functions. Besides the endogenous L-arginine pathway, which is catalyzed by complex Nitric Oxide syntheses, nitrate in food contributes to the main extrinsic generation of Nitric Oxide through a series of sequential steps (NO3 – NO2 – NO pathway). Up to 25% of nitrate in circulation is actively taken up by the salivary glands, and as a result, its concentration in saliva can increase 10- to 20-fold. However, the mechanism has not been clearly illustrated until recently, when sialin was identified as an electrogenic 2NO3-/H+ transporter in the plasma membrane of salivary acinar cells. Subsequently, the oral bacterial species located at the posterior part of the tongue reduce nitrate to nitrite, as catalyzed by nitrate reductase enzymes. These bacteria use nitrate and nitrite as final electron acceptors in their respiration and meanwhile help the host to convert nitrate to Nitric Oxide as the first step.⁵

Anti-bacterial mouthwash destroys bacteria in your mouth that can contribute to the growth of cavities and other dental diseases.

Unfortunately, anti-bacterial mouthwash kills all types of bacteria, including the beneficial ones that help produce nitric oxide.

Research has shown that anti-bacterial mouthwash kills the oral bacteria needed to produce nitric oxide for up to 12 hours.

This leads to a decrease in nitric oxide production and, in some instances, an increase in blood pressure.

The detrimental effects of anti-bacterial mouthwash on nitric oxide production may even contribute to the development of diabetes, which is characterized by malfunctions in insulin production or action.

This is because nitric oxide also regulates insulin, which helps cells utilize the energy obtained from food after it’s digested. Without nitric oxide, insulin cannot work properly.

One study found that people who used mouthwash at least twice daily were 65% more likely to develop diabetes than those who never use an anti-bacterial mouthwash.⁶,

This is what the study says:

Recent studies surprisingly show that dietary inorganic nitrate, abundant in vegetables, can be metabolized in vivo to form nitrite and then bioactive nitric oxide. A reduction in blood pressure was recently noted in healthy volunteers after dietary supplementation with nitrate; an effect consistent with formation of vasodilatory nitric oxide. Oral bacteria have been suggested to play a role in bioactivation of nitrate by first reducing it to the more reactive anion nitrite. In a cross-over designed study in seven healthy volunteers we examined the effects of a commercially available chlorhexidine-containing antibacterial mouthwash on salivary and plasma levels of nitrite measured after an oral intake of sodium nitrate (10mg/kg dissolved in water). In the control situation the salivary and plasma levels of nitrate and nitrite increased greatly after the nitrate load. Rinsing the mouth with the antibacterial mouthwash prior to the nitrate load had no effect on nitrate accumulation in saliva or plasma but abolished its conversion to nitrite in saliva and markedly attenuated the rise in plasma nitrite. We conclude that the acute increase in plasma nitrite seen after a nitrate load is critically dependent on nitrate reduction in the oral cavity by commensal bacteria. The removal of these bacteria with an antibacterial mouthwash will very likely attenuate the NO-dependent biological effects of dietary nitrate.⁷

Therefore, to maintain adequate nitric oxide production, use mouthwash that kills pathogens but not friendly bacteria,.⁸

Here’s a recipe for that:

• -one teaspoon of diatomaceous earth: (3 percent magnesium, 5 percent sodium, 2 percent iron, 19 percent calcium and 33 percent silicon, along with several other trace minerals.)
• -one teaspoon of healing earth
• -a table spoon of Himalayan salt
• -a capsule of activated charcoal
• -a teaspoon of turmeric
• -a teaspoon of black pepper
• -a tea spoon of echinacea powder
• -fill the jar half way with water.
• -then add organic extra virgin sesame oil-
• -a table spoon of organic extra virgin olive oil
• -a drop of peppermint Arvensis essential oil
• -a drop of clove essential oil

Put the lid on the jar and shake well.

Then fill the jar with the filtered water.

Keep rinsing while you get dressed for the day or change clothes for bedtime.

Then spit out in a jar which you empty in the compost each day, since the oils can’t be spit out in the sink, it will clog the drain.

Make sure not swallow it, since that can cause calcium toxicity, which can lead to cardiac arrhythmia and arteriosclerosis!

Then rinse your mouth and teeth thoroughly with a water pick, making sure none of the minerals remain in the mouth, since that is too abrasive.

References

This is chapter d.1.2.b.2.2. from Mothahat

1The nitrate–nitrite–nitric oxide pathway in physiology and therapeutics,Nature, February 2008, Lundberg, J., Weitzberg, E. & Gladwin, M. The nitrate–nitrite–nitric oxide pathway in physiology and therapeutics. Nat Rev Drug Discov 7, 156–167 (2008). https://doi.org/10.1038/nrd2466 https://www.nature.com/articles/nrd2466

2The nitrate–nitrite–nitric oxide pathway in physiology and therapeutics,Nature, February 2008, Lundberg, J., Weitzberg, E. & Gladwin, M. The nitrate–nitrite–nitric oxide pathway in physiology and therapeutics. Nat Rev Drug Discov 7, 156–167 (2008). https://doi.org/10.1038/nrd2466 https://www.nature.com/articles/nrd2466

3preoptic nucleus of the hypothalamus 1, Walter Jahn, May12, 2020, https://www.youtube.com/watch?v=n8OLGD3tqgE preoptic nucleus of the hypothalamus 2, Walter Jahn, May 12, 2020 https://www.youtube.com/watch?v=IRc4m4rx-vU,

4Median preoptic nucleus, Wikipedia, Public Domain, File:Hypothalamus.jpg, Uploaded: 6 July 2005 https://en.wikipedia.org/wiki/Median_preoptic_nucleus

5From Nitrate to Nitric Oxide: The Role of Salivary Glands and Oral Bacteria, PubMed, October 7, 2016, Qu XM, Wu ZF, Pang BX, Jin LY, Qin LZ, Wang SL. J Dent Res. 2016 Dec;95(13):1452-1456. doi: 10.1177/0022034516673019. Epub 2016 Oct 7. PMID: 27872324, X M Qu 1, Z F Wu 1, B X Pang 1, L Y Jin 1, L Z Qin 1, S L Wang 2 3, 1Molecular Laboratory for Gene Therapy and Tooth Regeneration, Beijing Key Laboratory of Tooth Regeneration and Function Reconstruction, School of Stomatology, Capital Medical University, Beijing, China.2Molecular Laboratory for Gene Therapy and Tooth Regeneration, Beijing Key Laboratory of Tooth Regeneration and Function Reconstruction, School of Stomatology, Capital Medical University, Beijing, China slwang@ccmu.edu.cn.3Department of Biochemistry and Molecular Biology, School of Basic Medical Sciences, Capital Medical University, Beijing, China, https://pubmed.ncbi.nlm.nih.gov/27872324/

65 Ways to Increase Nitric Oxide Naturally, Healthline, April 26, 2018, , Gavin Van De Walle, MS, RD on https://www.healthline.com/nutrition/how-to-increase-nitric-oxide

7The increase in plasma nitrite after a dietary nitrate load is markedly attenuated by an antibacterial mouthwash, Pubmed, August 30, 2008, Govoni M, Jansson EA, Weitzberg E, Lundberg JO. The increase in plasma nitrite after a dietary nitrate load is markedly attenuated by an antibacterial mouthwash. Nitric Oxide. 2008 Dec;19(4):333-7. doi: 10.1016/j.niox.2008.08.003. Epub 2008 Aug 30. PMID: 18793740.Mirco Govoni 1, Emmelie A Jansson, Eddie Weitzberg, Jon O Lundberg, Department of Physiology and Pharmacology, Karolinska Institutet, Nanna Svartz väg 2, S-17177 Stockholm, Sweden. https://pubmed.ncbi.nlm.nih.gov/28939409/

8Oil &Herbs Toxin Free Teeth Nourishing toothpaste,Scentses4d,May 16, 2021, Anna Elize, https://scentses4d.wordpress.com/2021/05/16/salt-oil-and-herbs-toxin-free-toothpaste/

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