Did you know marshmallows date back thousands of years. They were known for their healing benefits due to their medicinal properties. It wasn't until 1920's that they turned into a sugar filled junk food.  Lets make marshmallows great again.

 Ps.... I share more of the history below, its very interesting. 

Gut-healthy marshmallows recipe 👇🏻✨

Ingredients :

An estimated 42% of Americans have a vitamin d deficiency. A vitamin D deficiency is linked to cardiovascular issues, cancer, decreased immune function, autoimmune diseases, and cognitive decline.  With these staggering statistics, one may ask why more people aren’t boosting their intake of vitamin D.  The truth is - many are afraid of taking “too much” vitamin D because it could cause a vitamin D toxicity.  In this article, we will explore the recommendations based on multiple health organizations, experts in the field, and research studies to determine how much vitamin D you should take for optimal health.

Current Recommendations: Is It Enough?

The National Institute of Health (NIH) suggests a daily vitamin D dose of 600 international units (IU) per day, along with a warning about the risks of exceeding safe limits due to potential toxicity. However, some research shows that higher doses could offer benefits beyond bone health, and that our fear of vitamin D toxicity may be causing us to not get nearly enough for optimal health.

Dr. Patrick McCullough, a board-certified internist, documented three cases in 2019 where patients taking high doses of vitamin D (20,000–60,000 IU daily) for years experienced health improvements. One asthma patient, who started at 10,000 IU daily, lowered his asthma exacerbations significantly and eventually increased to 30,000 IU. Another patient saw improvements in a hand lesion thought to be cancerous, and a third with extensive psoriasis saw his skin condition clear up.

Current NIH guidelines are based on recommendations from the 2010 Institute of Medicine (IOM), which set a daily intake of 600 IU to achieve serum levels of 20 ng/ml, with a 4,000 IU upper limit. However, some experts, including Dr. McCullough, believe this is below the body's physiological needs, suggesting that up to 10,000 IU daily is safe. Both the Council for Responsible Nutrition and the Endocrine Society support this, acknowledging that vitamin D plays a role beyond just bone health.

The Vital Role of Vitamin D

Vitamin D is needed by every cell in the body. Every cell in the body has a receptor for vitamin D. Furthermore, vitamin D is the only vitamin that our body can produce on its own. This highlights how important vitamin D is for your body to carry out important daily functions.

Vitamin D impacts over 2,000 genes, regulating immune function, neural activity, and metabolic pathways, suggesting it functions more like a hormone than a traditional vitamin. Though it can be synthesized through sunlight exposure, it is difficult to achieve in sufficient amounts from sunlight alone. If you are not spending 30 minutes a day in direct sunlight with the sun hitting your skin, then supplementing Vitamin D is important. Unfortunately, many of us work indoors, and to make matters worse, it is nearly impossible to rarely on sunlight for sufficient levels of vitamin D while living in the cloud covered winters of Michigan.

High Dosing Vitamin D and Potential Benefits

Dr. Ana Mihalcea, a board-certified internist, found that most of her patients benefit from 10,000 IU daily, achieving improved cognitive and energy levels when their serum levels are raised above 70 ng/ml. Dr. Joseph Bosiljevac observed variability in optimal levels among patients, with benefits seen in those achieving levels of 60–120 ng/ml.

In autoimmune conditions, high doses of vitamin D have been used with therapeutic success. Dr. Cicero Coimbra’s protocol for autoimmune patients includes doses starting at 150 IU per kilogram, sometimes reaching 1,000 IU/kg, with many patients achieving remission. Patients with multiple sclerosis have reported significant improvements with this regimen, as have those with rheumatoid arthritis, lupus, and Crohn's disease.

Vitamin D also supports cancer prevention and mental health. Studies link higher levels to a reduced risk of cancer, anxiety, depression, and Alzheimer’s disease. Dr. Judson Sommerville reported one case where a cancer patient on high-dose vitamin D and magnesium experienced remission, suggesting vitamin D may help block tumor growth.

How Much Vitamin D Do You Need?

Given these broader health implications, many experts, including myself, advocate for re-evaluating current vitamin D guidelines to better support individualized health needs.

I recommend taking vitamin D with K2 and magnesium to mitigate toxicity risks, as these nutrients help deposit calcium in bones instead of arteries. Most of my patients are taking between 5,000 - 10,000 IUs of vitamin D daily to achieve adequate vitamin D levels. Conditions like obesity and inflammation can affect vitamin D absorption, so testing serum levels is advisable to ensure optimal dosage.

If you have not been tested for Vitamin D recently, it is critical to make sure your levels are optimized heading into the winter months.

Dr. Nick Zyrowski is the founder of NuVision Health Center, Michigan’s largest natural health center located in the heart of Macomb Michigan. Dr. Zyrowski is known internationally for educating on natural health. You can access thousands of educational videos by Dr. Nick Zyrowski on Youtube, Instagram, & many other social media platforms.

References

1. Martineau, A. R., Jolliffe, D. A., Hooper, R. L., Greenberg, L., Aloia, J. F., Bergman, P., ... & Griffiths, C. J. (2017). Vitamin D supplementation to prevent acute respiratory infections: systematic review and meta-analysis of individual participant data. The Lancet Respiratory Medicine, 5(10), 735-743. https://doi.org/10.1016/S2213-2600(17)30306-3

2. Orgaz-Molina, J., Buendía-Eisman, A., Arrabal-Polo, M. A., Ruiz, J. C., Arias-Santiago, S. (2013). Treatment of psoriasis with vitamin D analogues. Dermatology and Therapy, 3(1), 9-15. https://doi.org/10.1007/s13555-013-0024-3

3. McDonnell, S. L., Baggerly, C. A., French, C. B., Baggerly, L. L., Garland, C. F., Gorham, E. D., ... & Garland, F. C. (2016). Serum 25-Hydroxyvitamin D Concentrations ≥40 ng/mL Are Associated with >65% Lower Cancer Risk: Pooled Analysis of Randomized Trial and Prospective Cohort Study. PLOS ONE, 11(4), e0152441. https://doi.org/10.1371/journal.pone.0152441

4. Antico, A., Tampoia, M., Tozzoli, R., Bizzaro, N. (2012). Can supplementation with vitamin D reduce the risk or modify the course of autoimmune diseases? A systematic review of the literature. Autoimmunity Reviews, 12(2), 127-136. https://doi.org/10.1016/j.autrev.2012.07.007

5. Annweiler, C., Montero-Odasso, M., Schott, A. M., Berrut, G., Fantino, B., Beauchet, O. (2012). Cross-sectional association between serum vitamin D concentration and executive function in older adults: the International Mobility in Aging Study (IMIAS). The Journal of Gerontology: Series A, 68(1), 123-128. https://doi.org/10.1093/gerona/gls136

6. Holick, M. F., Binkley, N. C., Bischoff-Ferrari, H. A., Gordon, C. M., Hanley, D. A., Heaney, R. P., ... & Weaver, C. M. (2011). Evaluation, treatment, and prevention of vitamin D deficiency: an Endocrine Society clinical practice guideline. Journal of Clinical Endocrinology & Metabolism, 96(7), 1911-1930. https://doi.org/10.1210/jc.2011-0385

7. Prietl, B., Treiber, G., Pieber, T. R., & Amrein, K. (2013). Vitamin D and immune function. Frontiers in Physiology, 4, 248. https://doi.org/10.3389/fphys.2013.00248

These are the only cinnamon rolls I will eat. 

Not only are they made from sourdough so they are much healthier for you, they are RIDICULOUSLY ADDICTING!

Growing up, I had a mad sweet tooth, and that didn't magically go away as an adult. So when that sweet tooth strikes, this is how I can curb it without the guilt. 

In case you've been living under a rock, sourdough is a popular method of fermenting the dough of baked goods.  The sourdough starter contains wild yeas and good bacteria (lactobacillus) that help to leaven the bread while yielding health benefits like:

• Reduces levels of certain FODMAPS, making it more digestible and less likely to cause bloating/gas
• Slower digestion (reducing glycemic index, decreases blood sugar/insulin spikes)
• Lower gluten (microbes start to break down some of the gluten)

It's important to understand that these benefits only come when the dough is slow fermented.  Many store-bought sourdough loaves are short-fermented and are made quickly with chemicals or acids to achieve the "sour" taste.  

These cinnamon rolls have a 12 hour ferment and result in fluffy, gooey cinnamon goodness.  We've made them with sugar-free substitutes and with organic sugars. Both have been divine 😋

Scroll down for the recipe 👇