Episode 154: Why You Need Vitamin D

In this re-released episode from October 2021, Dr. Lisa and Dr. Toni are discussing everything you need to know about vitamin D. Vitamin D isn’t just needed for bone health – it is crucial for your immune health. Also, could low vitamin D be the cause of your aches, pains and low mood? Vitamin D deficiency is still underdiagnosed, under prevented and under treated in between 60-90% of the worldwide population. In Canada 59% of population are vitamin D deficient (below 75 nmol/L).  Vitamin D is a fat soluble vitamin and is best absorbed as a supplement when taken with food.  What increases your risk of experiencing vitamin D deficiency? Dark skin Obesity Older age Malabsorption Inflammatory Bowel Disease (due to malabsorption and inflammation) Sunlight overprotection and/or deprivation Chronic use of prednisone and other anti-inflammatory steroid derivatives, anticonvulsant medications (due to upregulation of liver detoxification, promoting excretion of vitamin D and metabolites) Why should you care about vitamin D? Vitamin D plays many roles in the body! It’s not just for bone density, which can decrease as estrogen decreases in perimenopause and menopause. Vitamin D is known as a pro-hormone synthesized in the skin and activated in the liver and kidneys. Cholesterol is its precursor. Why do you need vitamin D in your body? Reduces cellular growth Improves cell differentiation Regulates and controls genes Reduces inflammation, risk of cancer, autoimmunity Reduces muscle aches/pain, fibromyalgia Improves mood (and energy) Enhances bone health “The most common manifestations of vitamin D deficiency in adults is: Depression Infection Chronic Pain” Alex Vasquez (vitamin D monograph available at academia.edu) Low vitamin D status or deficiency can manifest as: Bone and muscle pain  Fatigue Depression Infections/dysbiosis Frequent falls and cognitive impairment Statin intolerance and myalgia Preterm birth  How does vitamin D support your vagina? Research shows that vitamin D supports the proliferation of vaginal epithelium in postmenopausal vaginal atrophy. After using a suppository with 1000IU vitamin D over 8 weeks, vaginal pH decreased, while vaginal dryness and pain significantly reduced. You can think about your skin and mucous membranes (including epithelial cells and immune cells) are like bricks in a wall, with tight junction proteins acting like mortar and weather proofing or waterproofing provided by antimicrobial peptides, as well as lysozyme and secretory IgA, on surfaces.  Mucous membranes are present in your mouth, digestive tract, genitourinary tract and respiratory tract. Strengthening your exterior barrier defenses prevents infection. Research shows that people with low vitamin D levels are 27-55% more likely to get an upper respiratory tract infection. Higher doses of vitamin D are more protective, improves lung function and decreases inflammation.  Synergistic nutrients for vitamin D include: Magnesium – cofactor in the synthesis of vitamin D from both exposure to sunlight and dietary sources Vitamin K2 supports getting calcium into bones and teeth Vitamin D3 (cholecalciferol) produced in skin and consumed in diet, preferred form for supplementation. Food sources provide low amounts: fatty wild fish like mackerel, herring, sardines, trout, salmon, cod liver oil, egg yolk, milk, soy milk, fortified foods, beef liver, cheese Vitamin D2 (ergocalciferol) produced by irradiating fungi and mushrooms, less efficient precursor to biologically active 1, 25 dihydroxyvitamin D (calci