76.6% of Men and Women are Deficient in this Longevity Hormone, are you?

This hormone has an impact on as many as 2,000 different genes within the body

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My Longevity Experiment
August 06, 2024

76.6% of Men and Women are Deficient in this Longevity Hormone, are you?

Benefits of Vitamin D

This hormone has an impact on as many as 2,000 different genes within the body

Introduction

Vitamin D is really not a vitamin. Vitamins are special nutrients that the body needs but cannot make, so they must be obtained from what we eat or by supplements. Because our bodies can make Vitamin D in our skin when it is exposed to sunlight, Vitamin D is considered a hormone.

Vitamin D2 and Vitamin D3

Vitamin D is available in two forms: vitamin D2 and vitamin D3; the main difference really is just the source:

  • D2 is manufactured from plants and fungi (and often the type that’s included in fortified milk, bread, and cereal)

  • D3 is created from animal products and is the closest to that which is naturally made by the body through sunlight exposure

Because of this familiarity, most doctors and nutritionists recommending supplementing with vitamin D3.

The Benefits of Vitamin D3

Vitamin D3 can have an impact on as many as 2,000 different genes within the body and has a direct role in far more aspects of health than many might realize. Vitamin D receptors are found in nearly every cell, and as soon as Vitamin D binds to a receptor, it turns genes on or off, prompting changes at the cellular level.

Studies completed over the last two decades have proven that this process turns off cancer-causing genes, turns on immune-protective genes, and even tells cells which vitamins and minerals to absorb. This all has a great effect on many important body processes, let’s look at a few.

Food Sources of Vitamin D

Very few foods actually contain vitamin D naturally. Because of this, some foods are fortified, which means vitamin D is added during the production process. Foods that do contain vitamin D include:

  • Salmon

  • Sardines

  • Egg yolk

  • Shrimp

  • Milk (fortified)

  • Yogurt (fortified)

It can be hard to get enough vitamin D each day through sun exposure and food alone, so taking vitamin D supplements can help.

Bone Health

Correct Vitamin D3 levels result in strong bones and teeth because it helps regulate and control the body’s ability to absorb phosphorus and calcium. Phosphorus and calcium provide density and strength to both the skeletal system and teeth.

Vitamin D deficiency can lead to a loss of bone density, which can contribute to osteoporosis and fractures (broken bones). Severe vitamin D deficiency can also lead to other diseases. In children, it can cause rickets. Rickets is a rare disease that causes the bones to become soft and bend.

Autoimmune System

Vitamin D modulates our innate and our adaptive immune responses. Deficiency in vitamin D is associated with increased autoimmunity as well as an increased susceptibility to infection.

One study showed evidence that Vitamin D Supplementation Could Reduce Risk of Influenza and COVID-19 Infections and Deaths.

The link between Vitamin D deficiency and autoimmune disease is well documented, which means if you are deficient in Vitamin D you are more likely to contract an autoimmune disease.

Cancer Prevention

Some evidence supports the idea that increased vitamin D3 can help slow the progression of prostate tumors, while other reports show promise that combining the nutrient with more fiber can reduce the risk of developing polyps that could lead to colon cancer.

Another helpful combo is vitamin D and calcium: A four-year trial found that when post-menopausal women supplemented with both, their likelihood of developing cancer dropped by 60 percent.

Vitamin D has also been frequently studied for its apparent relationship to breast cancer: In a study of 166 women undergoing treatment, nearly 70 percent had low levels of vitamin D, which led many scientists to theorize that there could be a link.

Weight Loss

Consider adding vitamin D supplements to your diet if you’re trying to lose weight. In one study, people taking a daily calcium and vitamin D supplement were able to lose more weight than subjects taking a placebo supplement. The scientists said the extra calcium and vitamin D had an appetite-suppressing effect.

How much do you need?

There has been some controversy over the amount of vitamin D needed for healthy functioning. Recent research indicates that you need more vitamin D than was once thought.

Normal blood serum levels range from 20, but some organizations say 50, to 100 micrograms per deciliter. But, depending on your blood level, you may need more vitamin D.

The Institute of Food and Agricultural Sciences recommended daily IU intake for vitamin D, at time of posting, are:

  • Children and teens: 600 IU

  • Adults up to age 70: 600 IU

  • Adults over age 70: 800 IU

  • Pregnant or breastfeeding women: 600 IU

Personally, I had a blood test to see what my levels were and then started to supplement with Vitamin D3 and K2. I take 5,000 IU of Vitamin D3 a day. I recommend that before you start to supplement you have a blood test and then consult a medical professional to see what level of supplementation would be favorable. You may not need to take a supplement if your levels are high enough.

Low Magnesium

A review published in The Journal of the American Osteopathic Association found Vitamin D can't be metabolized effectively without sufficient magnesium levels, meaning Vitamin D remains stored and inactive for as many as 50 percent of Americans.

Patients with optimum magnesium levels require less Vitamin D supplementation to achieve sufficient Vitamin D levels. Deficiency in either of these nutrients is reported to be associated with various disorders, including skeletal deformities, cardiovascular diseases and metabolic syndrome.

Research shows that magnesium consumption from natural foods has decreased in the past few decades, owing to industrialized agriculture and changes in dietary habits.

The Magnesium status is low in populations who consume processed foods that are high in refined grains, bad fats, phosphate and sugar.

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