March 5, 2024 • 27 mins
Welcome to Season 2 of the Essence of Health Tea Time podcast!
Over the years, research has shown us that there are many benefits of the nutrient Vitamin D. Studies have also shown that most people in the United States consume less than the recommended amounts of Vitamin D. In turn we see a significant rate of Vitamin D deficiency, with almost 42% of American Adults being deficient of this vital nutrient.
This deficiency may be placing one at risk for health conditions affecting our bone health, brain health, heart health, and more.
On today’s episode of the Essence of Health Tea Time Podcast, Dr. Shayla Toombs-Withers will be spilling “The Tea On Vitamin D - Unveiling The Sunshine.”
Synopsis
- Understand how Vitamin D works more like a hormone than a typical vitamin
- Discover bone health conditions that can affect individuals in childhood and adulthood due to Vitamin D deficiency
- Develop and understanding of Vitamin D’s role in cognitive function, behavioral health and cognitive decline
- Get the “little known tea” on the relationship of Vitamin D to Obesity, Insulin Resistance, and Cardiovascular Disease
- Discover the recommended optimal level of Vitamin D versus when there is concern for deficiency and how to safely optimize your Vitamin D levels
Connect with Essence of Health:
– Join the FREE Nourish & Flourish 5 Day Challenge at www.DrShayla.com/NFchallenge
–Learn more about Essence of Health Wellness Clinic & Coaching at www.DrShayla.com/EOH
–Submit a question to our "Ask The Expert" segment of this podcast so that you can get my opinion on your questions related to plant based nutrition, health and wellness.
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The Essence of Health is in You!
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Welcome to the Essence of Health Tea Time Podcast.
(00:12):
I am your host, Dr. Shayla Toons-Whithers.
As a double board certified family and obesity medicine physician with over 12 years of experience
in medicine, I teach motivated individuals how to achieve their desired quality of life
while preventing and reversing chronic diseases.
(00:33):
It's tea time!
What part of your health journey is most challenging?
Is it the actual effort of sticking to a plan?
The cooking and the meal planning?
The exercise routine?
Not enough time for everything you think you need to do?
Or the confusion of it all?
(00:54):
If you said yes to any of these obstacles, then keep listening to learn how you can smash
these problems just by checking your email.
You check your email inbox every day already, but what if checking your inbox brought you
better health instead of the stress it sometimes can bring?
Well, I have news for you.
(01:15):
You can improve your health, get a jump start on improving your health conditions, and start
to feel like a better version of you just by checking your email inbox over the next
5 days when you join the free Nourish and Flourish 5 Day Challenge.
You'll get health tips, actionable videos, a goal and habit tracker, and healthy recipes
(01:38):
every day for 5 days.
Better health is the best investment you'll ever make, and this is only a small investment
of your time.
You have nothing to lose, but everything to gain.
The Nourish and Flourish 5 Day Challenge was designed to set the foundation for healthy
habits for life.
(01:59):
Say yes to yourself today and sign up now at drshayla.com forward slash nfchallenge.
I'll also place these details in the show notes.
The essence of health is in you.
See you in your inbox.
I'm excited to announce that our group metabolic coaching program has started, and we are ready
(02:20):
for you to come and join us.
Within this monthly program, we'll work together to not only develop your personalized plan
to improve your condition of insulin resistance, lower your blood sugar, lose weight, re-energize
your body, and keep you feeling your best self, but we'll also get you off of that
(02:41):
diet hamster will for good by giving you a sustainable plan that actually works within
your busy schedule to keep you in good health.
And best of all, you'll be amongst a safe, encouraging group of cheerleaders there to
support you along the way.
The Mind-Body Balance Collective is where you want to be.
(03:03):
Head on over to drshayla.com forward slash mbbc to enroll now, and let's get started
today.
It's tea time.
Over the years, research has shown us that there are many benefits of the nutrient vitamin
D. I wore my yellow today for those who are catching the podcast on YouTube just for this
(03:26):
topic.
Studies have also shown that most people in the United States consume less than the recommended
amounts of vitamin D. In turn, we see a significant rate of vitamin D deficiency with almost 42%
of American adults being deficient of this vital nutrient.
(03:46):
These statistics are even worse in people of color with the highest rates of vitamin
D deficiency seen in blacks at a shocking 82% of blacks being deficient of this nutrient,
followed by 69% of Hispanic individuals being deficient of this nutrient.
So on today's episode, I'll be spilling the tea on vitamin D and how to use this nutrient
(04:10):
safely to optimize your health.
So what exactly is vitamin D?
Well, let's start with the basics.
Vitamin D is a fat soluble vitamin that acts more like a hormone in the body than a traditional
vitamin.
It plays a vital role in various physiological processes, including bone health, immune function,
(04:32):
mood regulation, and more, which we'll discuss today.
Vitamin D is naturally present in a few foods.
It's added to some others, and it can be found on the shelf at your local grocery store as
a dietary supplement.
It is also produced naturally when ultraviolet rays from the sun are absorbed into our skin
(04:53):
and triggers the production of vitamin D. Vitamin D has many important roles within
the body, which we'll discuss some of them today, including reduction of inflammation,
as well as assisting in immune function to fight infections and helpful in regulating
blood sugar.
So let's delve into a bit of the science here.
(05:14):
Vitamin D comes in different forms.
However, the two most common dietary forms of vitamin D are vitamin D2 and vitamin D3.
Vitamin D2, also known as ergocalciferol, is typically found in plants, but can also
be human-made and added to foods, whereas vitamin D3, also known as cholecalciferol,
(05:37):
is synthesized in the skin of humans and is also consumed in the diet via the intake of
animal-based foods.
Both vitamin D3 and vitamin D2 are synthesized and available commercially and found in dietary
supplements or fortified foods in both plant-based and animal-based derived sources.
(05:59):
If you're deficient in vitamin D, both forms can help to correct the deficiency.
However, the D3 form is slightly more active and therefore slightly more effective for
improving your levels than the D2 form.
Now that you know the vitamin D basics, let's chat about some of those important health
benefits of vitamin D.
(06:20):
I'll start with bone health, as this is probably one of the most commonly known health benefits
of vitamin D. But stay tuned, because you'll definitely want to know that I'll be spilling
some tea for you on those less commonly known health benefits of vitamin D as well.
When it comes to bone health, vitamin D promotes calcium absorption in the gut to help us maintain
(06:44):
adequate calcium and phosphate concentrations, to help with normal bone growth and strength,
and to prevent complications of low calcium levels, including contractions of the muscles,
cramps, and spasms called tetany.
Vitamin D also plays a crucial role in bone mineralization, helping to ensure that calcium
(07:04):
is deposited into the bones, making them strong and resilient.
Without sufficient vitamin D, bones can become thin, brittle, and more prone to fractures.
Bone-related conditions that can arise from vitamin D deficiency include rickets and osteomalacia.
Rickets is a bone disorder that affects bone development in childhood.
(07:26):
It is characterized by bone pain, poor bone growth, and soft, weak bones that can lead
to bone deformities.
In rare cases, children can be born with a genetic form of rickets, however, most commonly,
rickets is caused by a deficiency of vitamin D and calcium.
Here in the United States, where a lot of our foods are now fortified with vitamins
(07:50):
like vitamin D and calcium, rickets was not very commonly seen.
However, this condition has not been eliminated, and children can still suffer due to a lack
of vitamin D intake.
Some contributing causes to low vitamin D in children may include lack of sun exposure,
whether that may be due to darker skin, decrease in sun absorption, high levels of air pollution
(08:14):
blocking those sun rays, the use of sunscreen to protect from skin cancer, or living in
certain locations that may limit sun exposure.
Other contributing causes of low vitamin D in children may include poor dietary intake,
whether this may be due to poverty and lack of access to food, or caused by children who
(08:37):
are on a strict diet or limit the variety of foods within their diet.
I always like to remind my patients that our plates should look like a rainbow to ensure
that we are consuming an adequate amount of essential vitamins and nutrients like vitamin
D and calcium within our food.
Children who are breastfeeding can also develop vitamin D deficiency, increasing their risk
(09:01):
of rickets due to the low levels of vitamin D that naturally occur in breast milk.
Now, I am a strong proponent for breastfeeding, so this is definitely not a reason to avoid
breastfeeding, as this is super easy to supplement in your child's diet.
The American Academy of Pediatrics, or the AAP, they recommend that all infants receive
(09:23):
a vitamin D supplement unless they are consuming more than 27 ounces per day of commercial
formula that has the vitamin D supplement already added.
Vitamin D supplements of 400 international units per day are recommended for babies up
until age one years old and 600 international units per day for children over one year old.
(09:47):
So breastfeeding moms that are listening, be sure to talk to your pediatrician about
supplemental vitamin D drops for your baby.
Now, osteomalacia is a similar bone condition that affects adults.
Both rickets and osteomalacia are conditions that result from inadequate mineralization
of the bones due to vitamin D deficiency, leading to skeletal deformities, fractures, and other
(10:12):
complications.
Osteomalacia is a disease that weakens the bones, making them soft and can cause them
to break more easily.
It is most commonly caused by low nutritional vitamin D intake, decreased production of
vitamin D within the body, decreased absorption of vitamin D, inability of the body to process
(10:35):
and metabolize vitamin D, and low levels of calcium and phosphorus.
Adults with osteomalacia may have symptoms including muscle weakness, muscle wasting,
muscle aches and pains, spasms, trouble walking, bone pains, frequent falls, and bone deformities.
And keep in mind as we age, our skin becomes less efficient at producing vitamin D and
(11:01):
we may spend less time outdoors, further contributing to the risk of vitamin D deficiency, which
is why osteoporosis becomes more of a concern even with aging.
As we can see here, our bones need vitamin D at every level of development from childhood
into adulthood into our aging years.
(11:21):
So this tea today is for all of us.
If you're frustrated with your weight, taking more medications than you like to, have been
told that you are at risk for the development of a chronic preventable disease, or just
are not feeling in the best of health, then I'm talking to you.
Why?
Because you're tired of fat dieting, you know it's time for a change, and you want a sustainable
(11:45):
plan to improve your health.
If you have found yourself at this place in life, well, I have developed a program that's
just for you.
It's called The Essence of Health, and it's your prescription for transformation.
My goal with this program is to give you the tools needed to create sustainable lifestyle
changes within a group coaching setting, along with one-to-one individualized coaching to
(12:11):
give you a personalized path to health that's just for you.
The benefits are priceless.
So join today.
Head on over to eohcoaching.com to learn more.
The Essence of Health is in you.
Now vitamin D isn't just important for our bones.
(12:31):
It also plays a crucial role in our brain health and our mood.
2021 studies show that more than 8% of American adults had at least one major depressive episode.
This equates to 21 million individuals, with the highest rates being found in females in
those age 18 to 25 years old.
(12:54):
Anxiety disorders are even more common in American adults, with studies showing that
19% have an anxiety disorder.
This equates to over 40 million individuals.
Now we do know that depression and anxiety can be caused by a number of factors, and
I encourage you to listen to Essence of Health Tea Time podcast, episodes 7 and 8 on the
(13:18):
tea on boosting your mental health with psychiatrist Dr. Elizabeth Samantha, and episode 23 on
the tea about your brain and your work with neuropsychologist Dr. Nicole Murray to get
the expert tea on mental health.
However, research also suggests that low vitamin D levels are associated with increased symptoms
(13:40):
of depression and anxiety.
Vitamin D receptors are present in areas of the brain involved in mood regulation, such
as the hippocampus and the prefrontal cortex.
When vitamin D binds to these receptors, it can modulate those neurotransmitter levels,
including serotonin, which plays a key role in mood regulation.
(14:04):
Seasonal Affective Disorder, or SAD, is a specific type of depression that occurs at
a specific time of year, typically with symptoms most often starting in the late fall and early
winter when sunlight exposure is limited, and going away in the spring and summer.
We know that when sunlight exposure is limited, this may affect our vitamin D levels, which
(14:27):
in turn may affect our mood.
Treatments for Seasonal Affective Disorder include antidepressant medication therapy,
but also include light therapy and vitamin D supplementation if you've been found to
have low levels of vitamin D. One thing to keep in mind, while individuals with depression
and anxiety may have lower vitamin D levels, vitamin D deficiency has not been shown to
(14:53):
cause these conditions directly.
So if you are feeling symptoms of depression or anxiety, please reach out to your local
doctor or mental health provider for further evaluation and proper treatment, which may
include medication therapy and supplementation with vitamin D.
In addition to mood disorders, vitamin D deficiency has also been linked to cognitive functioning,
(15:17):
including cognitive decline and dementia in older adults, as well as attention and behavior
disorders in children.
Adequate vitamin D levels are thought to support cognitive function by promoting neuroplasticity,
which involves adaptive structural and functional changes to the brain as a response to injury,
(15:38):
lifting against neurodegeneration or the loss of structural function of the brain, and reducing
inflammation in the brain.
This highlights the importance of maintaining optimal vitamin D levels throughout life to
support brain health, cognitive function, and help to prevent cognitive decline.
Now, here is some lesser known tea for you.
(16:02):
Research has shown that individuals with obesity tend to have lower vitamin D levels compared
to those with normal weight.
One thought behind this finding is that vitamin D is fat soluble, meaning it dissolves in
fat.
So it's thought that in individuals with an increased amount of fat cells, vitamin D is
(16:22):
getting stored within this fatty adipose tissue, leading to lower circulating levels within
other parts of the body.
Now, get this even more interesting tea.
There are some studies that have shown that low vitamin D levels may also contribute to
the development of obesity.
Vitamin D plays a role in regulating the storage and breakdown of fat in the body.
(16:45):
So when vitamin D levels are insufficient, it can disrupt these processes, potentially
leading to weight gain and obesity.
One note here, though, is that there is more work to be done in the field of obesity medicine,
and particularly regarding the link of vitamin D deficiency and obesity.
The research here is not totally clear on the causes.
(17:07):
However, just keep in mind that vitamin D deficiency is a known occurrence in obesity,
even if the evidence is unclear on the why.
Also, as it relates to obesity and metabolic health, there is a connection between vitamin
D and insulin resistance, a hallmark of type 2 diabetes and metabolic syndrome.
(17:28):
Insulin resistance occurs when cells in the body become less responsive to insulin, leading
to elevated blood sugar levels.
Many studies have looked at the role of vitamin D in diabetes and have shown an association
between low levels of vitamin D and an increased risk for type 2 diabetes and its complications.
(17:49):
Studies have shown that supplementing vitamin D in those found to have low levels may help
to improve one's fasting glucose level, reduce one's hemoglobin A1C level, and their insulin
resistance score.
Research is showing that vitamin D may help improve insulin sensitivity, helping the pancreas
to stimulate insulin release, enhancing the work of our insulin receptors, and helping
(18:13):
our cells to utilize glucose more efficiently.
Let's discuss one more lesser known benefit of vitamin D, the benefits of our heart.
Heart disease is the leading cause of death not only in the United States, but worldwide.
Low levels of vitamin D have been identified in those with an increased risk for heart
(18:33):
attacks and strokes.
Emerging research suggests that vitamin D may play a protective role against cardiovascular
disease by way of its anti-inflammatory, antithrombotic, or less clotting, and vasodilatory effects
to sufficiently open our blood vessels and allow proper flowing of blood throughout the
(18:54):
body, all of which are beneficial for heart health.
One of the ways vitamin D may benefit cardiovascular health is by helping to regulate blood pressure.
Hypertension or high blood pressure is a significant risk factor for cardiovascular disease.
Studies have found that individuals with low vitamin D levels are more likely to have high
(19:15):
blood pressure compared to those with adequate levels.
Vitamin D may help lower blood pressure by modulating one of the blood pressure control
centers within our body called the renin-angiotensin-aldosterone system, which can in turn reduce inflammation
of our blood vessels and make our blood vessels work more effectively to keep our blood pressure
(19:37):
within a healthy range.
Much like the studies performed regarding vitamin D in metabolic health, when it comes
to cardiovascular health, there is still more work to be done.
While vitamin D has not been shown to reverse heart disease, has not been shown that it
can be sufficiently used alone for treatment of high blood pressure, and has not been shown
(20:00):
to prevent a heart attack nor a stroke, the evidence does show that having adequate levels
of vitamin D may be helpful in possibly reducing your risk factors for these conditions.
Now, you've been informed of all the health benefits of vitamin D, but don't take matters
into your own hands without first having a chat with your doctor regarding determining
(20:23):
your vitamin D level to find out if you're actually deficient or if your levels are already
currently optimized.
One way to assess your vitamin D status is through blood testing.
The most common test used to measure vitamin D levels is the 25-Hydroxy Vitamin D or 25-OHD
test.
(20:44):
This test measures the concentration of 25-OHD in your blood, which is the main circulating
form of vitamin D and considered the best indicator of overall vitamin D status.
Vitamin D levels are typically reported in either nanograms per milliliter, which is
N, G, and L, or nanomoles per liter.
(21:06):
The optimal range for vitamin D levels can vary depending on the source and dependent
on your personal health, but generally, levels between 30 to 50 nanograms per milliliter
are considered adequate for most people.
Levels below 20 are indicative of vitamin D deficiency, while levels above 50 may be
(21:29):
considered optimal for certain other individuals.
It's essential to test your vitamin D levels initially and retest your vitamin D levels
periodically to monitor your progress and ensure that your levels are within the optimal
range for your health.
I want to emphasize the significance of testing for vitamin D deficiency before starting any
(21:51):
supplementation regimen.
While vitamin D deficiency is widespread, not everyone needs supplementation, and blindly
taking vitamin D supplements without knowing your baseline levels can actually lead to
potential health risk instead of giving you these amazing health benefits.
Vitamin D levels, about 100 nanograms per milliliter, are considered high and may pose
(22:16):
potential health risk instead of benefit.
Vitamin D, once again, is a fat-soluble vitamin, which means it can be stored in the body fat
for extended periods.
If you're already getting enough vitamin D from sunlight exposure and diet, adding supplemental
vitamin D could potentially push your levels into the toxic range.
(22:36):
While rare, vitamin D toxicity can indeed occur when excessively high doses of vitamin
D are consumed over an extended period of time.
Symptoms of vitamin D toxicity can include nausea, vomiting, weakness, confusion, and
even kidney damage in more severe cases.
The symptoms of vitamin D toxicity can vary depending on the severity of the condition.
(23:01):
With mild cases, you may experience more along the lines of nausea, vomiting, and weakness.
And in more severe cases, you may develop symptoms such as confusion, dehydration, and
kidney problems.
So keep in mind that it is essential to approach supplementation with caution and to test your
vitamin D levels before starting any supplementation regimen.
(23:24):
Now, if you are found to have a vitamin D deficiency or insufficiency, discuss with
your doctor a plan for optimizing your level.
Let's discuss some ways to improve your vitamin D level.
Sunlight is our most abundant source of vitamin D as UVB rays trigger the synthesis of vitamin
D within our skin.
(23:45):
However, the amount of sunlight needed to produce enough vitamin D varies depending
on factors like your skin type, your geographic location, the time of day, and the season.
So it's challenging to optimize your vitamin D levels with just sunlight alone.
And due to potential risk of skin cell damage and increasing your risk for skin cancer with
(24:08):
prolonged sun exposure, it's not recommended that you depend on sunlight alone to optimize
your vitamin D. Especially if you have risk factors for skin cancer or melanoma, opt for
sunscreen use instead of trying to supplement your vitamin D from the sun.
There are dietary ways to supplement your vitamin D intake.
(24:28):
Vitamin D is found in fatty fish like salmon, mackerel, tuna, egg yolks, fortified dairy,
and non-dairy products, and shiitake mushrooms.
Now, while these animal-based foods can help with vitamin D, we also know that increased
intake of dairy products, eggs, and meat can increase your risk for heart disease and other
(24:49):
health conditions.
So I wouldn't recommend consuming these foods for the sole purpose of increasing your vitamin
D, as there are still better ways of doing this without causing additional harm to your
health.
If you're unable to get enough vitamin D from sunlight and diet alone, taking a supplement
can be helpful to you.
Vitamin D supplements are widely available and can be an effective way to ensure you're
(25:14):
getting enough of this essential nutrient, especially during the winter months or if
you have limited sun exposure due to factors like living in a northern latitude or working
indoors.
However, keep in mind that when it comes to supplementation, it's essential to choose
the right form and dosage of vitamin D for your individual needs.
(25:36):
So be sure to consult with your personal doctor regarding the dose of vitamin D you should
take to optimize your health.
And let's remember those lifestyle factors that can influence vitamin D levels.
As we discussed, obesity can be associated with lower circulating levels of vitamin D
due to our adipose tissue.
(25:57):
So it's important to follow a healthy nutritional program and important to move our bodies as
exercise can be helpful for naturally boosting our vitamin D levels.
Now that you've gotten this brightly colored C on vitamin D, be sure to share the wealth
by liking and subscribing to this podcast and share this episode with your family, friends,
(26:19):
and colleagues so that they too can reap the benefits.
Remember the essence of health is in you.
Thank you for joining me today on the Essence of Health Tea Time Podcast.
Click the subscribe button on your favorite podcast platform so that you never miss a
moment of the Essence of Health Tea Time Podcast.
(26:40):
Check out the show notes to obtain your free tips for Healthy Living God to get you started
on your health and wellness path.
Follow me on social media at Essence of Health Wellness Clinic on Facebook, Instagram, and
YouTube and at doctor.tw at EOHWC on TikTok.
(27:01):
Interested in becoming a member of the Essence of Health coaching program?
Well head on over to www.eohcoaching.com.
Remember the essence of health is in you.
Welcome to the Essence of Health Tea Time Podcast.
(00:12):
I am your host, Dr. Shayla Toons-Whithers.
As a double board certified family and obesity medicine physician with over 12 years of experience
in medicine, I teach motivated individuals how to achieve their desired quality of life
while preventing and reversing chronic diseases.
(00:33):
It's tea time!
What part of your health journey is most challenging?
Is it the actual effort of sticking to a plan?
The cooking and the meal planning?
The exercise routine?
Not enough time for everything you think you need to do?
Or the confusion of it all?
(00:54):
If you said yes to any of these obstacles, then keep listening to learn how you can smash
these problems just by checking your email.
You check your email inbox every day already, but what if checking your inbox brought you
better health instead of the stress it sometimes can bring?
Well, I have news for you.
(01:15):
You can improve your health, get a jump start on improving your health conditions, and start
to feel like a better version of you just by checking your email inbox over the next
5 days when you join the free Nourish and Flourish 5 Day Challenge.
You'll get health tips, actionable videos, a goal and habit tracker, and healthy recipes
(01:38):
every day for 5 days.
Better health is the best investment you'll ever make, and this is only a small investment
of your time.
You have nothing to lose, but everything to gain.
The Nourish and Flourish 5 Day Challenge was designed to set the foundation for healthy
habits for life.
(01:59):
Say yes to yourself today and sign up now at drshayla.com forward slash nfchallenge.
I'll also place these details in the show notes.
The essence of health is in you.
See you in your inbox.
I'm excited to announce that our group metabolic coaching program has started, and we are ready
(02:20):
for you to come and join us.
Within this monthly program, we'll work together to not only develop your personalized plan
to improve your condition of insulin resistance, lower your blood sugar, lose weight, re-energize
your body, and keep you feeling your best self, but we'll also get you off of that
(02:41):
diet hamster will for good by giving you a sustainable plan that actually works within
your busy schedule to keep you in good health.
And best of all, you'll be amongst a safe, encouraging group of cheerleaders there to
support you along the way.
The Mind-Body Balance Collective is where you want to be.
(03:03):
Head on over to drshayla.com forward slash mbbc to enroll now, and let's get started
today.
It's tea time.
Over the years, research has shown us that there are many benefits of the nutrient vitamin
D. I wore my yellow today for those who are catching the podcast on YouTube just for this
(03:26):
topic.
Studies have also shown that most people in the United States consume less than the recommended
amounts of vitamin D. In turn, we see a significant rate of vitamin D deficiency with almost 42%
of American adults being deficient of this vital nutrient.
(03:46):
These statistics are even worse in people of color with the highest rates of vitamin
D deficiency seen in blacks at a shocking 82% of blacks being deficient of this nutrient,
followed by 69% of Hispanic individuals being deficient of this nutrient.
So on today's episode, I'll be spilling the tea on vitamin D and how to use this nutrient
(04:10):
safely to optimize your health.
So what exactly is vitamin D?
Well, let's start with the basics.
Vitamin D is a fat soluble vitamin that acts more like a hormone in the body than a traditional
vitamin.
It plays a vital role in various physiological processes, including bone health, immune function,
(04:32):
mood regulation, and more, which we'll discuss today.
Vitamin D is naturally present in a few foods.
It's added to some others, and it can be found on the shelf at your local grocery store as
a dietary supplement.
It is also produced naturally when ultraviolet rays from the sun are absorbed into our skin
(04:53):
and triggers the production of vitamin D. Vitamin D has many important roles within
the body, which we'll discuss some of them today, including reduction of inflammation,
as well as assisting in immune function to fight infections and helpful in regulating
blood sugar.
So let's delve into a bit of the science here.
(05:14):
Vitamin D comes in different forms.
However, the two most common dietary forms of vitamin D are vitamin D2 and vitamin D3.
Vitamin D2, also known as ergocalciferol, is typically found in plants, but can also
be human-made and added to foods, whereas vitamin D3, also known as cholecalciferol,
(05:37):
is synthesized in the skin of humans and is also consumed in the diet via the intake of
animal-based foods.
Both vitamin D3 and vitamin D2 are synthesized and available commercially and found in dietary
supplements or fortified foods in both plant-based and animal-based derived sources.
(05:59):
If you're deficient in vitamin D, both forms can help to correct the deficiency.
However, the D3 form is slightly more active and therefore slightly more effective for
improving your levels than the D2 form.
Now that you know the vitamin D basics, let's chat about some of those important health
benefits of vitamin D.
(06:20):
I'll start with bone health, as this is probably one of the most commonly known health benefits
of vitamin D. But stay tuned, because you'll definitely want to know that I'll be spilling
some tea for you on those less commonly known health benefits of vitamin D as well.
When it comes to bone health, vitamin D promotes calcium absorption in the gut to help us maintain
(06:44):
adequate calcium and phosphate concentrations, to help with normal bone growth and strength,
and to prevent complications of low calcium levels, including contractions of the muscles,
cramps, and spasms called tetany.
Vitamin D also plays a crucial role in bone mineralization, helping to ensure that calcium
(07:04):
is deposited into the bones, making them strong and resilient.
Without sufficient vitamin D, bones can become thin, brittle, and more prone to fractures.
Bone-related conditions that can arise from vitamin D deficiency include rickets and osteomalacia.
Rickets is a bone disorder that affects bone development in childhood.
(07:26):
It is characterized by bone pain, poor bone growth, and soft, weak bones that can lead
to bone deformities.
In rare cases, children can be born with a genetic form of rickets, however, most commonly,
rickets is caused by a deficiency of vitamin D and calcium.
Here in the United States, where a lot of our foods are now fortified with vitamins
(07:50):
like vitamin D and calcium, rickets was not very commonly seen.
However, this condition has not been eliminated, and children can still suffer due to a lack
of vitamin D intake.
Some contributing causes to low vitamin D in children may include lack of sun exposure,
whether that may be due to darker skin, decrease in sun absorption, high levels of air pollution
(08:14):
blocking those sun rays, the use of sunscreen to protect from skin cancer, or living in
certain locations that may limit sun exposure.
Other contributing causes of low vitamin D in children may include poor dietary intake,
whether this may be due to poverty and lack of access to food, or caused by children who
(08:37):
are on a strict diet or limit the variety of foods within their diet.
I always like to remind my patients that our plates should look like a rainbow to ensure
that we are consuming an adequate amount of essential vitamins and nutrients like vitamin
D and calcium within our food.
Children who are breastfeeding can also develop vitamin D deficiency, increasing their risk
(09:01):
of rickets due to the low levels of vitamin D that naturally occur in breast milk.
Now, I am a strong proponent for breastfeeding, so this is definitely not a reason to avoid
breastfeeding, as this is super easy to supplement in your child's diet.
The American Academy of Pediatrics, or the AAP, they recommend that all infants receive
(09:23):
a vitamin D supplement unless they are consuming more than 27 ounces per day of commercial
formula that has the vitamin D supplement already added.
Vitamin D supplements of 400 international units per day are recommended for babies up
until age one years old and 600 international units per day for children over one year old.
(09:47):
So breastfeeding moms that are listening, be sure to talk to your pediatrician about
supplemental vitamin D drops for your baby.
Now, osteomalacia is a similar bone condition that affects adults.
Both rickets and osteomalacia are conditions that result from inadequate mineralization
of the bones due to vitamin D deficiency, leading to skeletal deformities, fractures, and other
(10:12):
complications.
Osteomalacia is a disease that weakens the bones, making them soft and can cause them
to break more easily.
It is most commonly caused by low nutritional vitamin D intake, decreased production of
vitamin D within the body, decreased absorption of vitamin D, inability of the body to process
(10:35):
and metabolize vitamin D, and low levels of calcium and phosphorus.
Adults with osteomalacia may have symptoms including muscle weakness, muscle wasting,
muscle aches and pains, spasms, trouble walking, bone pains, frequent falls, and bone deformities.
And keep in mind as we age, our skin becomes less efficient at producing vitamin D and
(11:01):
we may spend less time outdoors, further contributing to the risk of vitamin D deficiency, which
is why osteoporosis becomes more of a concern even with aging.
As we can see here, our bones need vitamin D at every level of development from childhood
into adulthood into our aging years.
(11:21):
So this tea today is for all of us.
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(11:45):
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(12:11):
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Now vitamin D isn't just important for our bones.
(12:31):
It also plays a crucial role in our brain health and our mood.
2021 studies show that more than 8% of American adults had at least one major depressive episode.
This equates to 21 million individuals, with the highest rates being found in females in
those age 18 to 25 years old.
(12:54):
Anxiety disorders are even more common in American adults, with studies showing that
19% have an anxiety disorder.
This equates to over 40 million individuals.
Now we do know that depression and anxiety can be caused by a number of factors, and
I encourage you to listen to Essence of Health Tea Time podcast, episodes 7 and 8 on the
(13:18):
tea on boosting your mental health with psychiatrist Dr. Elizabeth Samantha, and episode 23 on
the tea about your brain and your work with neuropsychologist Dr. Nicole Murray to get
the expert tea on mental health.
However, research also suggests that low vitamin D levels are associated with increased symptoms
(13:40):
of depression and anxiety.
Vitamin D receptors are present in areas of the brain involved in mood regulation, such
as the hippocampus and the prefrontal cortex.
When vitamin D binds to these receptors, it can modulate those neurotransmitter levels,
including serotonin, which plays a key role in mood regulation.
(14:04):
Seasonal Affective Disorder, or SAD, is a specific type of depression that occurs at
a specific time of year, typically with symptoms most often starting in the late fall and early
winter when sunlight exposure is limited, and going away in the spring and summer.
We know that when sunlight exposure is limited, this may affect our vitamin D levels, which
(14:27):
in turn may affect our mood.
Treatments for Seasonal Affective Disorder include antidepressant medication therapy,
but also include light therapy and vitamin D supplementation if you've been found to
have low levels of vitamin D. One thing to keep in mind, while individuals with depression
and anxiety may have lower vitamin D levels, vitamin D deficiency has not been shown to
(14:53):
cause these conditions directly.
So if you are feeling symptoms of depression or anxiety, please reach out to your local
doctor or mental health provider for further evaluation and proper treatment, which may
include medication therapy and supplementation with vitamin D.
In addition to mood disorders, vitamin D deficiency has also been linked to cognitive functioning,
(15:17):
including cognitive decline and dementia in older adults, as well as attention and behavior
disorders in children.
Adequate vitamin D levels are thought to support cognitive function by promoting neuroplasticity,
which involves adaptive structural and functional changes to the brain as a response to injury,
(15:38):
lifting against neurodegeneration or the loss of structural function of the brain, and reducing
inflammation in the brain.
This highlights the importance of maintaining optimal vitamin D levels throughout life to
support brain health, cognitive function, and help to prevent cognitive decline.
Now, here is some lesser known tea for you.
(16:02):
Research has shown that individuals with obesity tend to have lower vitamin D levels compared
to those with normal weight.
One thought behind this finding is that vitamin D is fat soluble, meaning it dissolves in
fat.
So it's thought that in individuals with an increased amount of fat cells, vitamin D is
(16:22):
getting stored within this fatty adipose tissue, leading to lower circulating levels within
other parts of the body.
Now, get this even more interesting tea.
There are some studies that have shown that low vitamin D levels may also contribute to
the development of obesity.
Vitamin D plays a role in regulating the storage and breakdown of fat in the body.
(16:45):
So when vitamin D levels are insufficient, it can disrupt these processes, potentially
leading to weight gain and obesity.
One note here, though, is that there is more work to be done in the field of obesity medicine,
and particularly regarding the link of vitamin D deficiency and obesity.
The research here is not totally clear on the causes.
(17:07):
However, just keep in mind that vitamin D deficiency is a known occurrence in obesity,
even if the evidence is unclear on the why.
Also, as it relates to obesity and metabolic health, there is a connection between vitamin
D and insulin resistance, a hallmark of type 2 diabetes and metabolic syndrome.
(17:28):
Insulin resistance occurs when cells in the body become less responsive to insulin, leading
to elevated blood sugar levels.
Many studies have looked at the role of vitamin D in diabetes and have shown an association
between low levels of vitamin D and an increased risk for type 2 diabetes and its complications.
(17:49):
Studies have shown that supplementing vitamin D in those found to have low levels may help
to improve one's fasting glucose level, reduce one's hemoglobin A1C level, and their insulin
resistance score.
Research is showing that vitamin D may help improve insulin sensitivity, helping the pancreas
to stimulate insulin release, enhancing the work of our insulin receptors, and helping
(18:13):
our cells to utilize glucose more efficiently.
Let's discuss one more lesser known benefit of vitamin D, the benefits of our heart.
Heart disease is the leading cause of death not only in the United States, but worldwide.
Low levels of vitamin D have been identified in those with an increased risk for heart
(18:33):
attacks and strokes.
Emerging research suggests that vitamin D may play a protective role against cardiovascular
disease by way of its anti-inflammatory, antithrombotic, or less clotting, and vasodilatory effects
to sufficiently open our blood vessels and allow proper flowing of blood throughout the
(18:54):
body, all of which are beneficial for heart health.
One of the ways vitamin D may benefit cardiovascular health is by helping to regulate blood pressure.
Hypertension or high blood pressure is a significant risk factor for cardiovascular disease.
Studies have found that individuals with low vitamin D levels are more likely to have high
(19:15):
blood pressure compared to those with adequate levels.
Vitamin D may help lower blood pressure by modulating one of the blood pressure control
centers within our body called the renin-angiotensin-aldosterone system, which can in turn reduce inflammation
of our blood vessels and make our blood vessels work more effectively to keep our blood pressure
(19:37):
within a healthy range.
Much like the studies performed regarding vitamin D in metabolic health, when it comes
to cardiovascular health, there is still more work to be done.
While vitamin D has not been shown to reverse heart disease, has not been shown that it
can be sufficiently used alone for treatment of high blood pressure, and has not been shown
(20:00):
to prevent a heart attack nor a stroke, the evidence does show that having adequate levels
of vitamin D may be helpful in possibly reducing your risk factors for these conditions.
Now, you've been informed of all the health benefits of vitamin D, but don't take matters
into your own hands without first having a chat with your doctor regarding determining
(20:23):
your vitamin D level to find out if you're actually deficient or if your levels are already
currently optimized.
One way to assess your vitamin D status is through blood testing.
The most common test used to measure vitamin D levels is the 25-Hydroxy Vitamin D or 25-OHD
test.
(20:44):
This test measures the concentration of 25-OHD in your blood, which is the main circulating
form of vitamin D and considered the best indicator of overall vitamin D status.
Vitamin D levels are typically reported in either nanograms per milliliter, which is
N, G, and L, or nanomoles per liter.
(21:06):
The optimal range for vitamin D levels can vary depending on the source and dependent
on your personal health, but generally, levels between 30 to 50 nanograms per milliliter
are considered adequate for most people.
Levels below 20 are indicative of vitamin D deficiency, while levels above 50 may be
(21:29):
considered optimal for certain other individuals.
It's essential to test your vitamin D levels initially and retest your vitamin D levels
periodically to monitor your progress and ensure that your levels are within the optimal
range for your health.
I want to emphasize the significance of testing for vitamin D deficiency before starting any
(21:51):
supplementation regimen.
While vitamin D deficiency is widespread, not everyone needs supplementation, and blindly
taking vitamin D supplements without knowing your baseline levels can actually lead to
potential health risk instead of giving you these amazing health benefits.
Vitamin D levels, about 100 nanograms per milliliter, are considered high and may pose
(22:16):
potential health risk instead of benefit.
Vitamin D, once again, is a fat-soluble vitamin, which means it can be stored in the body fat
for extended periods.
If you're already getting enough vitamin D from sunlight exposure and diet, adding supplemental
vitamin D could potentially push your levels into the toxic range.
(22:36):
While rare, vitamin D toxicity can indeed occur when excessively high doses of vitamin
D are consumed over an extended period of time.
Symptoms of vitamin D toxicity can include nausea, vomiting, weakness, confusion, and
even kidney damage in more severe cases.
The symptoms of vitamin D toxicity can vary depending on the severity of the condition.
(23:01):
With mild cases, you may experience more along the lines of nausea, vomiting, and weakness.
And in more severe cases, you may develop symptoms such as confusion, dehydration, and
kidney problems.
So keep in mind that it is essential to approach supplementation with caution and to test your
vitamin D levels before starting any supplementation regimen.
(23:24):
Now, if you are found to have a vitamin D deficiency or insufficiency, discuss with
your doctor a plan for optimizing your level.
Let's discuss some ways to improve your vitamin D level.
Sunlight is our most abundant source of vitamin D as UVB rays trigger the synthesis of vitamin
D within our skin.
(23:45):
However, the amount of sunlight needed to produce enough vitamin D varies depending
on factors like your skin type, your geographic location, the time of day, and the season.
So it's challenging to optimize your vitamin D levels with just sunlight alone.
And due to potential risk of skin cell damage and increasing your risk for skin cancer with
(24:08):
prolonged sun exposure, it's not recommended that you depend on sunlight alone to optimize
your vitamin D. Especially if you have risk factors for skin cancer or melanoma, opt for
sunscreen use instead of trying to supplement your vitamin D from the sun.
There are dietary ways to supplement your vitamin D intake.
(24:28):
Vitamin D is found in fatty fish like salmon, mackerel, tuna, egg yolks, fortified dairy,
and non-dairy products, and shiitake mushrooms.
Now, while these animal-based foods can help with vitamin D, we also know that increased
intake of dairy products, eggs, and meat can increase your risk for heart disease and other
(24:49):
health conditions.
So I wouldn't recommend consuming these foods for the sole purpose of increasing your vitamin
D, as there are still better ways of doing this without causing additional harm to your
health.
If you're unable to get enough vitamin D from sunlight and diet alone, taking a supplement
can be helpful to you.
Vitamin D supplements are widely available and can be an effective way to ensure you're
(25:14):
getting enough of this essential nutrient, especially during the winter months or if
you have limited sun exposure due to factors like living in a northern latitude or working
indoors.
However, keep in mind that when it comes to supplementation, it's essential to choose
the right form and dosage of vitamin D for your individual needs.
(25:36):
So be sure to consult with your personal doctor regarding the dose of vitamin D you should
take to optimize your health.
And let's remember those lifestyle factors that can influence vitamin D levels.
As we discussed, obesity can be associated with lower circulating levels of vitamin D
due to our adipose tissue.
(25:57):
So it's important to follow a healthy nutritional program and important to move our bodies as
exercise can be helpful for naturally boosting our vitamin D levels.
Now that you've gotten this brightly colored C on vitamin D, be sure to share the wealth
by liking and subscribing to this podcast and share this episode with your family, friends,
(26:19):
and colleagues so that they too can reap the benefits.
Remember the essence of health is in you.
Thank you for joining me today on the Essence of Health Tea Time Podcast.
Click the subscribe button on your favorite podcast platform so that you never miss a
moment of the Essence of Health Tea Time Podcast.
(26:40):
Check out the show notes to obtain your free tips for Healthy Living God to get you started
on your health and wellness path.
Follow me on social media at Essence of Health Wellness Clinic on Facebook, Instagram, and
YouTube and at doctor.tw at EOHWC on TikTok.
(27:01):
Interested in becoming a member of the Essence of Health coaching program?
Well head on over to www.eohcoaching.com.
Remember the essence of health is in you.
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