Time To Rethink Vitamin D Supplementation?

Before I begin diving deeper in Vit D, I firstly want to share that reading this will benefit you. You'll understand the difference between making your own, or taking a supplement to hope for a positive difference that may never arrive.

Vitamin D is meant to be a BIOMARKER for SUN EXPOSURE

Sun is LIGHT, and every wavelength of light carries its own specific information and effect.

• Light can travel enormous distances across the galaxy and even between galaxies.
• The ability of light to carry information across vast cosmic distances is fundamental to our understanding of the universe.  
• Science is understanding more and more about how our human bodies are LIGHT SENSORS, light harvesters, light communicators, light receivers, light emitters.

You might be shocked to find this out (especially if you are supplementing with Vitamin D)

although vitamin D deficiency INCREASES morbidity and mortality,

what studies consistently show over and over is
that taking vitamin D AS A SUPPLEMENT does NOT improve health outcomes

Why is that?

Vitamin D can be viewed as a vital biomarker that reflects the amount of natural light absorbed into your 'nutritional' intake. Just as essential nutrients like B12 and iron are necessary in our diet for optimal health, natural sunlight is equally critical to our well-being, nourishing the body in ways that go far beyond traditional nutrients... just like whole foods are always better than single form ingredients!

The thing is, supplementing Vit D is NOT the same as CREATING IT YOURSELF (well, we always require the help of light to make it ourselves but you know what I mean!)


What needs to be DEEPLY Understood is that Vitamin D is actually a large, complex family of compounds with many forms, each playing various roles in our body.

Did you have any idea there was more than 1 Vitamin D? You can skip reading thi snext list, but just take on board that there are SEVENTEEN types listed...

Here's an overview of the many different forms and their functions:

1. Vitamin D3 (Cholecalciferol): The form produced in the skin upon exposure to UVB radiation or obtained from animal-based foods.

2. Vitamin D2 (Ergocalciferol): Derived from plant sources or fortified foods.

3. 25-hydroxyvitamin D3 [25(OH)D3]: The main circulating form of vitamin D, produced in the liver from vitamin D3.

4. 25-hydroxyvitamin D2 [25(OH)D2]: Produced in the liver from vitamin D2.

5. 1,25-dihydroxyvitamin D3 [1,25(OH)2D3] (Calcitriol): The hormonally active form, produced primarily in the kidneys.

6. 1,25-dihydroxyvitamin D2 [1,25(OH)2D2]: The active form produced from vitamin D2.

7. 24,25-dihydroxyvitamin D3 [24,25(OH)2D3]: A metabolite produced by the enzyme CYP24A1.

8. 24,25-dihydroxyvitamin D2 [24,25(OH)2D2]: The corresponding metabolite of vitamin D2.

9. 1,24,25-trihydroxyvitamin D3 [1,24,25(OH)3D3]: A further metabolite of 24,25(OH)2D3.

10. 23,25-dihydroxyvitamin D3 [23,25(OH)2D3]: Another metabolite produced by alternative hydroxylation.

11. 3-epi-25-hydroxyvitamin D3: An epimer of 25(OH)D3 found in significant amounts in infants.

12. 3-epi-1,25-dihydroxyvitamin D3: The corresponding epimer of the active form.

13. Vitamin D3 sulfate: A conjugated form of vitamin D3 found in blood.

14. 25-hydroxyvitamin D3-26,23-lactone: A metabolite formed through oxidation of the side chain.

15. 1α-hydroxyvitamin D3 [1α(OH)D3]: An intermediate in the synthesis of 1,25(OH)2D3.

16. 7-dehydrocholesterol: The precursor of vitamin D3 in the skin.

17. Lumisterol: A photoisomer formed from previtamin D3 in the skin.

18. Tachysterol: Another photoisomer formed from previtamin D3 in the skin.

These various forms of vitamin D play different roles in our highly intelligent and complex body, from storage and transport to hormonal activity and regulation of vitamin D metabolism.

The complexity of vitamin D metabolism allows for fine-tuned control of its actions in various tissues and physiological processes... supplementation can IN NO WAY replicate this (which is why there is little or no result across studies utilising Vitamin D as a supplement)

Note - A large body of research shows an association between higher body weight/adiposity and low vitamin D status, as Vitamin D can be metabolised in adipose tissue.

 

How does Vitamin D production occur naturally?

Well, when your skin is exposed to UVB radiation (wavelengths between 280-320 nm), it penetrates throughout your epidermis, the outermost layer of the skin.

Vitamin D production can begin at UV index levels of 3 or higher, the efficiency of production increases with higher UV index values. The specific time needed for adequate vitamin D synthesis varies based on individual factors such as skin type, amount of skin exposed, and local UV conditions.

Check out the "dminder"  app for your location specific support! (no affiliation)

UVB is a high energy light wavelength, and it specifically provides the right energy needed to break the bonds in 7-dehydrocholesterol, a cholesterol derivative present in the skin. This photochemical reaction converts 7-dehydrocholesterol into previtamin D3.

SPECIAL NOTE - If deuterium were present in the hydrogen bonds of 7-dehydrocholesterol, it could potentially affect the photochemical conversion process that leads to vitamin D synthesis.

Deuterium is a heavier isotope of hydrogen, and when it replaces hydrogen in chemical bonds, it creates stronger bonds due to the increased mass. This is known as the kinetic isotope effect. I have a class on Deuterium, watch it here

There’s some other key parts to Vit D production, keep reading!

Previtamin D3 undergoes a heat-dependent isomerisation process, transforming into vitamin D3 (cholecalciferol) over a period of hours.

Pre Vitamin D needs to  be sulphated so it becomes water-soluble to travel from the surface of the skin

Here are the key nutrients required for the sulphation process and the production of active vitamin D:

Nutrients Required for Sulphation

1. Sulfur-containing Amino Acids:
• Methionine and cysteine are crucial for sulphation reactions, providing the sulfur needed for the formation of sulphate.
  
  
2. Molybdenum:
• Acts as a cofactor for enzymes involved in converting sulfur-containing compounds into bioactive sulphate.
  
  
3. B-Vitamins:
• B-vitamins, particularly B6, B12, and folate, support methylation processes that are interconnected with sulphation.
  
  
4. Zinc, Magnesium, and Iron:
• These minerals are essential cofactors in various enzymatic reactions involved in sulphation and detoxification.
5. Taurine:
• Another sulfur-containing amino acid that supports sulphation and detoxification pathways
  
  

This pathway highlights the critical role of not just UVB light but also nutrient status in initiating the production of vitamin D in the skin, which is then processed in the liver and kidneys to become biologically active. The entire process is dependent on various enzymes and cofactors, including cholesterol derivatives, to ensure the proper synthesis and function of vitamin D in the body.

After Sulphation there is Conversion in the Liver:

• In the liver, vitamin D3 is hydroxylated by the enzyme 25-hydroxylase to form 25-hydroxyvitamin D3 [25(OH)D3], also known as calcidiol.
• This is the major circulating form of vitamin D and is used to assess vitamin D status in the body.
  
  

And Activation in the Kidneys:

• 25(OH)D3 is further hydroxylated in the kidneys by the enzyme 1-alpha-hydroxylase to produce 1,25-dihydroxyvitamin D3 [1,25(OH)2D3], also known as calcitriol. This is THE ACTIVE FORM
  
  

Active vs. Storage Form: 

• Calcidiol (25-hydroxyvitamin D) is the major circulating form of vitamin D and serves as the storage form in the body. Serum calcidiol levels are used to assess overall vitamin D status in the body.

• Calcitriol (1,25-dihydroxyvitamin D) is the hormonally active form of vitamin D, ie this is the form that binds to vitamin D receptors (VDR) in various tissues to exert biological effects.  Calcitriol production is tightly regulated by factors such as parathyroid hormone, calcium, and phosphate levels.

Here are the key cofactors and elements required for vitamin D processing and functions:

Cholesterol: Serves as the precursor for vitamin D synthesis in the skin.

Magnesium: Essential for the activation of vitamin D. It's required for the conversion of vitamin D to its active form, 1,25-dihydroxyvitamin D. Also involved in vitamin D binding to its transport protein and in vitamin D receptor interactions.

Vitamin A: Works synergistically with vitamin D in many processes, including immune function and gene expression. Helps regulate the expression of vitamin D receptors.

Zinc: Required for the vitamin D receptor to function properly. Involved in the enzymatic processes that activate vitamin D.

Vitamin K2: Works with vitamin D to regulate calcium metabolism and bone health. Helps direct calcium to bones rather than soft tissues.

Boron: Supports vitamin D metabolism and helps prevent vitamin D deficiency.

Tetrahydrobiopterin (BH4): While not directly involved in vitamin D metabolism, BH4 is important for overall health and may indirectly support vitamin D function through its role in neurotransmitter synthesis and nitric oxide production.

Microbiome: Gut bacteria play a role in regulating vitamin D metabolism and can influence vitamin D receptor expression. Some bacteria can produce vitamin D metabolites.

Vitamin C: Acts as an antioxidant that can help protect vitamin D metabolites from oxidation.

Calcium: While not a cofactor, calcium levels in the body influence vitamin D metabolism and activation.

Phosphorus: Works alongside calcium and vitamin D in bone metabolism.

Iron: Required for some enzymes involved in vitamin D metabolism.

Vitamin B6: May play a role in the responsiveness of target tissues to vitamin D.

These cofactors and elements work together to ensure proper vitamin D synthesis, activation, transport, and function in the body.

Soooo... Nutrient deficiencies or dysregulation in pathways such BH4 can impact vitamin D metabolism and effectiveness.

It's important to maintain a balanced intake of these nutrients for optimal vitamin D function and overall health, including SKIN health!

Also worth considering that studies have shown significant variations between stated and actual doses in vitamin D supplements. 

For instance, a study found that only one-third of analysed pills were within 10% of the stated dose, with variations ranging from 9-140% of the stated amount.

Unlicensed (non-practitioner) vitamin D supplements were found to have greater inaccuracies in dosing compared to licensed products.

There is also potential concern for fat-soluble vitamin supplements in general to have PRO-oxidative effects due to the poor quality and highly industrialised seed oils utilised in the manufacturing process. Rancid oils can affect the stability and efficacy of the vitamin.

Symptoms of supplemental toxicity NOTE - you cannot ‘overdose’ on Vitamin D in natural light! include weakness, fatigue, anorexia, bone pains, and in severe cases, neurological symptoms, gastrointestinal issues, and cardiac arrhythmias

One last thing I’d like to mention is that psychosocial stress can interfere with Vitamin D production also, due to the myriad of changes that occur on and in the skin… one more reason why I love guiding other people into a deeper understanding and appreciation of their nervous system, and how to regulate and navigate life with less chronic stress!

Love to hear how this share landed for you, and if you have any questions?

If you found it helpful please do share :)

Many thanks

Pia xx

P.S here is a FREE LIVE MINI CLASS I offered on sun exposure