Vitamin D (Cholecalciferol) is a fat soluble vitamin that is stored in the liver and fatty tissues and actually becomes a hormone within our body. It impacts not only our skeletal structure but also our blood pressure, immunity, mood, brain function, and ability to protect ourselves from cancer. There are two types of supplemental vitamin D: D2 and D3. The precursor to vitamin D is found in both plant and animals products, but animal-derived products of vitamin D3 are thought to be more absorbable and beneficial. D3 from animal products is closest to what sunlight naturally produces in humans when the skin works to convert UV light. Vitamin D3 is believed to convert up to 500 times faster than D2 and has been estimated to be 4X more effective in humans than D2 is.
Vitamin D is:
- Important for bone health (Increases calcium absorption)
- Reduces risk of heart disease, diabetes and some types of cancer
- Vital for absorption and metabolism of calcium and phosphorus
- Regulates and supports the immune system
- Maintains a healthy body weight
- Reduces the risk of developing multiple sclerosis
- Maintaining brain function as you age
- Reduces severity and frequency of asthma symptoms
- Reduces the risk of developing rheumatoid arthritis in women
- Helps to reduce inflammation
Symptoms/health Problems Linked to Vitamin D Deficiency:
- Depression
- Insomnia
- Chronic pain
- Muscle weakness
- Certain cancers (breast, colon, prostate)
- Autoimmune disorders
- Cardiovascular disease
- Increased frequency of infections, colds and the flu
- Gut problems such as IBS, Crohn’s, Celiac, Non-Celiac Gluten-Sensitivity
- Fibromyalgia
- Arthritis
- Psoriasis
- Overweight
- Bones ache
Vitamin D Deficiency Contributors:
- Dark Skin – 90% of people living in the U.S. with darker skin pigments (African Americans, Hispanics, and Asians) suffer from low vitamin D while 75% of the white population is deficient
- Stress and the production of cortisol
- Anti-inflammatory medications such as Prednisone, Budesonide, and Hydrocortisone
- Antibiotic medications such as Isoniazid
- Anticonvulsant medications such as Phenobarbital and Phenytoin
- Cholesterol-lowering medications such as Cholestyramine and Colestipol
- Laxatives such as Mineral Oil
- Ulcer medications such as Cimetidine, Farmotidine, and Nizatidine
Health Problems Associated to Vitamin D Deficiency:
- Anxiety – Low vitamin D status is linked to anxiety. Animal studies confirm the role of vitamins D and E in reducing anxiety-related behavior.
- Autism – High dose vitamin D therapy reversed autistic behaviors in severely deficient children. Maternal vitamin D deficiency may predispose children to autism.
- Asthma – Higher levels increase lung capacity in asthmatics. Deficiency increases severity of asthma attacks.
- Cognitive Decline, Dementia & Alzheimer’s – Low levels of vitamin D found to be associated with poor cognitive function and a higher risk for Alzheimer’s Disease.* * *
- Depression – Clinical trials suggest increasing blood levels of vitamin D, which is actually a hormone precursor, may improve symptoms of depression.
- Diabetes – Lowers risk of type 1 and 2 diabetes. Suppresses inflammation of pancreatic B-cells. Vitamin D receptor gene linked to diabetes.
- Dyslipidemia – Suppresses foam cell formation thus reducing risk of lipid-related arterial blockages. Deficiency linked to dyslipidemia.
- Estrogen – Regulates synthesis of estradiol and estrone. Enhances estrogen’s protective effect on bones.
- Fatigue – Low levels are seen in patients with chronic fatigue syndrome. Deficiency causes reduced muscle strength.
- Female Fertility – Higher levels linked to better success rates of IVF (in vitro fertilization). Influences production of the sex hormones estradiol and progesterone.
- Fibromyalgia – Low levels impair neuromuscular function and cause muscle pain. Deficiency is common in fibromyalgia patients.
- Gastrointestinal Health – Keeps gut flora healthy by protecting good bacteria. Activates adaptive immunity that originates in GI tract. Promotes gut barrier integrity. Deficiency linked to inflammatory bowel disease flare-ups.
- Hypertension – Low vitamin D is strongly linked to hypertension, possibly due to its role in calcium transport. Augments blood pressure lowering effect of calcium. Keeps blood vessels smooth and healthy.
- Inflammation – Potent modulator of inflammation. Helps turn off chronic inflammatory responses. Inhibits pro-inflammatory cytokine production.
- Mobility Problems – Low levels of vitamin D were found to cause a 30% increased risk of mobility problems in the elderly.*
- Osteoarthritis or Osteoporosis – Vitamin D (in combination with vitamin K) is the single most important way of repairing damaged bones and joints. The combination of vitamin D and vitamin K works by sending calcium directly to the bones where it is needed most instead of allowing the calcium to clog the arteries which can lead to atherosclerosis.*
- Pain – Deficiency often presents clinically as muscle or bone pain.
- Sleep Apnea – People with sleep apnea have a high prevalence of vitamin D deficiency. The worse the apnea, the more severe the deficiency. Evidence suggests low vitamin D worsens sleep apnea’s negative effect on heart disease risk.
- Sports Nutrition – Improves bone strength, thus reducing potential for sports-related injuries and stress fractures.
- Telomeres – Positively associated with telomere length due to its anti-inflammatory role.
- Testosterone – Actually a hormone, vitamin D regulates the synthesis of testosterone. Supplementation can significantly increase total, free and bioactive testosterone levels.
- Weight Management – Deficiency strongly linked to poor metabolism of carbohydrates. Genes that are regulated by vitamin D may alter the way fat cells form in some people.
How to Acquire Vitamin D (Cholecalciferol):
- 10 to 15 minutes of sun on the face, arms, hands, and back at least two times a week
- High quality vitamin D3 supplement
- Wild caught salmon
- Tuna
- Mackerel
- Sardines
- Raw Dairy like yogurt
- Eggs
