The Malaysian Paradox
Current Status
Despite living in the tropics, 50% of Malaysians have insufficient Vitamin D levels.
Living on the equator isn't enough.
You need UV index > 3. In Malaysia, this is 10am - 3pm. Morning jogging at 8am? Zero Vitamin D production.
Long sleeves and hijab block 99% of UVB. Furthermore, darker skin requires 3x to 5x longer exposure than lighter skin to generate the same amount of Vitamin D.
Glass windows block 100% of UVB rays. Sitting by a sunny window provides heat, but zero Vitamin D.
Calcium builds. Vitamin D unlocks.
Vitamin D stays inactive in the body without Magnesium to switch it on. Eat nuts, seeds, and leafy greens!
It's not just about milk.
Heads & bones are mandatory! Fried counts.
Look for fortified brands (e.g., Marigold HL, Anlene).
Must use Calcium Sulfate (Gypsum) as coagulant.
High bioavailability due to fermentation.
Low oxalate. Better absorption than Spinach.
Food sources are very scarce!
10 AM - 3 PM. 15-20 mins. 40% skin exposed.
Fatty fish (Salmon, Mackerel/Tenggiri) is best.
Only if labeled "UV Exposed". Regular mushrooms have ~0.
Check labels. Standard fresh milk has 0 IU.
Don't throw away the yolk!
What steals calcium from your bones?
For every 2300mg of Sodium (1 tsp salt) you excrete, you lose
~40mg of Calcium in urine.
Culprits: Soy
sauce, instant noodles, soups.
Caffeine leaches calcium from bones.
Fix: Add 2
tablespoons of milk to your coffee to offset the loss.
Compounds in some plants bind to calcium, preventing absorption.
Culprits:
Spinach & Rhubarb (High).
Better:
Bok Choy, Kale, Broccoli (Low).
Targets change as you age.
Peak bone mass building years!
Absorption efficiency drops.