Vitamin D
What is Vitamin D?
Before we start the list, this is about Vitamin D3 specifically
Vitamin D2 has other attributes which aren't always helpful for our health
It is actually a steroid hormone not a vitamin
in almost every cell of the body
Vitamin D is Fat soluble so if you are not consuming fat you will not be able to utilise it
60% of our genome is influenced by Vitamin D
Vitamin D3 is the third biggest factor that improves overall health behind Diet (1) and Exercise (2)
We need about 10,000 IU a day - 10 minutes of sun exposure only provides about 400 iu
Most Vitamin D3 supplements contain corn syrup
Farm raised fish has 4 times less Vitamin D than wild
Grain fed animals have much less vitamin D than grass fed
Caged chickens and pigs have 3 x less vitamin D than pasture raised
Major Warning Signs of Vitamin D Deficiency
High Blood Pressure
It acts as an Ace inhibitor
Low Back Pain
Achyness particularly at night when trying to sleep
Pre-Diabetes or High Blood Sugar
Vitamin D maintains the cells that control insulin
High Susceptibility to viruses
All immune system cells require Vit D
Autoimmune conditions
Vit D is a powerful anti-inflammatory and inflammation is a major cause in autoimmune disease
Daytime sleepiness
Low Vit D can throw off the circadian rhythm
Depression
Vit D is needed to convert tryptophan into serotonin
Sleep Apnea
98% of people with sleep apnea have a vit D deficiency
Reduces inflammation at the back of the throat and sinuses
Snoring is linked to vitamin D deficiency as is teeth grinding
Take Vit D right before Bed
Other Deficiency Symptoms of Low Vitamin D
Vitamin D Deficiency Symptoms in the Brain
Sleep disturbances
Memory
Concentration
Moodiness
Depression & Anxiety
New research is showing that ADHD symptoms, in particular impulsivity can be reduced by Vit D, along with the findings that children with ADHD have lower Vit D levels in general, along with children born from women deficient in Vit D had a higher incidence of developing ADHD
Vitamin D Deficiency Symptoms in the Hair
Vit D stimulates and regulate the hair follicles
Dry & Brittle
Lack of new growth
Early grey
Hair loss
Alopecia
Vitamin D Deficiency Symptoms in the Skin
Acne
Eczema
Vitiligo
Dermatitis
Higher risk of skin cancer
Vitamin D Deficiency Symptoms in the Sinus
Receptors in the sinus for Vit D to protect against viruses
Sinusitis
Stuffy nose
Vitamin D Deficiency Symptoms in the Immune System
Every part of the Immune system requires Vit D
Vit D helps control Cytokine storm / Inflammation which prevents autoimmune diseases developing
Immune Modulator
Prevents allergies
Vitamin D Deficiency Symptoms in the Eyes
Vit D deficiency associated with Macular Degeneration
Slows down cataracts
Dry Eyes
Vitamin D Deficiency Symptoms in the Thyroid
Vit D best natural remedy for all autoimmune diseases as it reduces inflammation
Increases tyrosine activity (The "T" in T3 and T4)
Regulates immune responses
Vitamin D Deficiency Symptoms in The Teeth & Bones
Without Vit D you can’t drive the calcium into the bone. Teeth are bone
If mother is deficient in Vit D when pregnant it affects the child's Skeletal structure
Can cause scoliosis, hunch back, flat feet, bowed legs, rickets.
Bone becomes soft with a lack of Vit D
A history of broken bones
Vitamin D Deficiency Symptoms in The Lungs
Asthma can be improved with Vit D opening up the lungs
Needed for inflammatory conditions like bronchitis
Deficiency Symptoms in The Muscles
Slow muscle recovery
Muscle cramps, twitches or spasms
Muscle Pain
Muscle Weakness in upper arms and upper thighs causing a waddle type of walk
Deficiency Symptoms in The Adrenal Glands
High cortisol (stress) requires large amounts of Vit D
Deficiency Symptoms in The Pancreas
Islets of Langerhans require vit D to make insulin
Can develop diabetes if really low
Deficiency Symptoms in The Heart & Cardiovascular System
Huge association between Coronary Heart Disease and Low Vit D
Population studies have shown people with high Cholesterol are more likely to have Low Vit D
Vit D keeps inflammation low in the heart
Vit D one of the best things for dropping blood pressure
Decreases risk of stroke
Arterial Stiffness
Deficiency Symptoms in The Liver
Without vit D insulin resistance can increase
Helps insulin absorb other nutrients
Higher incidence of fatty liver in vit D deficient people
Higher incidence of any liver disease
Deficiency Symptoms in The Kidneys
Higher incidence of kidney stones
Kidney plays big part of conversion of Vit D into active form
Deficiency Symptoms in The Gut
IBS, Crohn’s, Ulcerative colitis, diverticulitis… can all be improved with Vit D
Leaky gut can be improved with Vit D
Vit D regulates the gut microbiome
Other Deficiency Symptoms
Enlarged prostate
Ovary and testical issues
Joint issues - stiffness pain and inflammation - Needed in all "itis" issues
Increased sensitivity to pain
Pins and needles sensation in the hands or feet
Causes of Vitamin D Deficiency
Polymorphism
A Vitamin D Receptor Mutation
Lack of Vitamin D
Not getting enough sun on the body
Not getting enough foods that contain Vit D
Wearing Sunscreen
Poor Absorption of Vitamin D
You require co-nutrients to absorb Vit D
Magnesium is required to absorb Vit D
Zinc is required to absorb Vit D
Vitamin K2 is required to absorb Vit D
Location & Ethnicity
Darker skin
Where you live - closer to the equator or farther away
Age
Weight status
Pollution
Physical Ailments requiring more Vitamin D
Depression
Missing gallbladder
Fatty Liver
Gut Issues - IBS, Colitis etc
Kidney problems
Celiac Disease
Cystic Fibrosis
Bariatric Surgery
Pancreatic Issues
Removal of any part of the Small Intestine
Fibromyalgia
Chronic Fatigue Syndrome
Multiple Sclerosis
Lymphoma
Infections
Habits
Smoking
Sugar
Stress
High Caffeine consumption
Low-Fat Diets
Too many Omega 6s (processed oils and foods)
Medications that Deplete Vitamin D
Omeprazole and antacids
Statins
Blood Pressure medications
Metformin
Calcium Channel Blockers
Orlistat weight loss medication
Corticosteroids such as prednisone
Anti-inflammatory medications
Antibiotics & antimicrobials
Anticonvulsant medications
Laxatives
Ulcer medications
Diuretics
Chemotherapy drugs
Estrogen blocking drugs such as tamoxifen
Estrogen
Natural Supplements that deplete Vitamin D
St John's Wort
Kava Kava
Excess Calcium
Poisons
Glyphosate - inhibits activation of Vit D
Mineral Oil interferes with the absorption
Testing Vitamin D Levels
Press on your sternum and if it is painful
Chronic lower back pain
Blood Tests
Requirements
600 IU daily for 14-70-year-olds
800 IU daily for over 70 year olds
If taking a supplement, look for ones that do NOT contain Corn Oil or seed oils (which is difficult)
This one from Thorne that you can purchase through iHerb is clean.
Co-Factors Required for Absorption
Vitamin K2 - Vit D increases calcium in the blood, but you need Vit K2 to get the calcium into the bones
Magnesium - Vit D and magnesium work together
Boron - Activates Vit D
Vitamin A - optimises action
Vitamin B3
Manganese
Phosphorus
Silica
Sodium
These do not need to be taken with the Vit D, as long as you are getting them in your diet. Magnesium is likely the one that is low in most people as you need it for sugar and stress.... anyone got that?
Foods High in Vitamin D
Tuna, Salmon, Sardines, and other oily fish
Animal Foods
Egg Yolks
Butter, Cheese, Dairy
Sprouted Seeds
Fortified foods\ cereals with Added Vit D
Other Info
I have read that laying your mushrooms in the sun (gill side up) for an hour increases the vit D content exponentially
There is a theory that taking vit D with melatonin before bed can effectively reduce insomnia
When you exercise and sweat, you shouldn't shower or wipe of the sweat for at least 20 mins as it stops the activation
Final Thoughts…
It seems, that it doesn't matter who you are, what your age is, or how you feel about health you potentially need Vit D. So if you are not out in the sunlight regularly (office worker) or you have to cover up from head to toe when working outside due to uniforms and health and safety, or you simply live in a location that is always dark and dreary, then gaining extra Vitamin D via supplementation or foods is the way to go to optimise your health.
