What's up guys

Read this mail if you want to get the complete picture of how vitamin D works

This week I studied in greater depth the functions of vitamin D, or better said hormone D. It is a hormone because unlike vitamins, it can be made inside the body. Very interesting research came out on how it effects our brain and insulin levels.

Taking vitamin D isolated is NOT a smart move.... You will need to have enough vitamin A & magnesium first of all, to utilize the vitamin D.

Vitamin D Metabolism

When sunlight hits our skin, the 7-dehydrocholesterol is converted into hormone D3. The liver then converts vitamin D to inactive 25(OH)D and the kidneys further convert 25(OH)D to active 1,25(OH)2D.

Low Vitamin D?

Any condition to the liver or kidneys can result in low vitamin D status. Lack of cholesterol can also lead to a vitamin D deficiency.

Calcitriol is the most potent/active form of vitamin D. Vitamin D binds to the VDR (vitamin D receptor) and synergizes with the vitamin A receptor (RXR). This means that vitamin D relies on sufficient vitamin A levels to work.

Chronic inflammation or bacterial/parasitic overgrowth can cause a vitamin D deficiency as well, so up the turmeric and magnesium!

Food sources of vitamin D

Any fatty fish like sardines, tuna, sword fish, wild salmon, fish eggs, shellfish, organ meats like liver and kidneys, and egg yolks. If you cannot have fatty food rich in vitamin D, nor sun exposure, a liquid vitamin D supplement or cod liver oil would then be an option.

Functions of Vitamin D

Vitamin D, like vitamin A, is needed for mineral metabolism and is involved in many processes—bone health, immune system, nervous system and reproduction. A lack of vitamin D shows a significant reduction in absorption of calcium and phosphorus.

The body needs vitamin D to make insulin. This is another reason animal foods, particularly cod liver oil, are so important for diabetics.

In a recent study from Scandinavia, one group of babies was given cod liver oil for the first year of life; a control group did not get cod liver oil. Neither group was given dietary advice. The children were then followed into adulthood. Those who got cod liver oil were immune from diabetes. There was hardly a case in that group, while those who did not get cod liver oil developed diabetes at the same rate as the general population.

Vitamin D benefits androgen hormones in many ways. 1,25(OH)D lowers SHBG, increases free testosterone in men - which is correlated with more energy & less depression. D3 also triggers luteinizing hormone (LH) which stimulates total testosterone production. Further more, D3 is associated with more androgen receptors and stronger affinity of androgens to their receptors. Vitamin D receptors are found in muscle tissue, which is why sunlight has an anabolic effect in general. Vitamin D is needed for muscle protein synthesis, calcium concentrations for muscle contraction and preventing weakness & atrophy (inhibits myostatin, a muscle growth inhibitor).

Vitamin D is an anti stress hormone. Vitamin D lowers prostaglandins, estrogen and cortisol.

Vitamin D helps burn fat via increasing thyroid function, metabolism and adiponectin. Low vitamin D is associated with hypothyroidism and low adiponectin. Vitamin D increases adiponectin, a protein hormone that is correlated with less diabetes and obesity.

Vitamin D and brain health. Vitamin D maintains nerve function by up regulating several neurotrophins like neural growth factor (NGF). Vitamin D protects the brain cells against inflammation, hence promoting longevity and age related cognitive decline. Vitamin D is also pro dopamine, the neurotransmitter behind drive & accomplishment.

Vitamin D from Sun

Get vitamin D from midday sun from spring till autumn. Make sure to get enough cholesterol (building block) and magnesium, as magnesium helps with vitamin D synthesis, regulation and activation of its receptor. The other fat soluble vitamins are also important such as A & K, to regulate vitamin D.

Supplemental vitamin D is best taken as a dropper (liquid form), together with some fat. Aim for 1000IU’s a day.

Would you like to learn and optimize your diet and men's health? Have a look at The Barbarian Diet by clicking the link below

Until Next Time

- Primal Thrive

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