Vitamin D Explained
- radicalrn
- Jan 12, 2024
- 5 min read
Topics in this post include:
What is vitamin D
Difference between the two forms: D3 and D2
The importance of vitamin D for human health
Symptoms of vitamin D deficiency
Risks for deficiency
What to do to prevent or treat deficiency in vitamin D.
Adverse effects of vitamin D toxicity from supplementation.
Drug interactions
K2 and D3
Disclaimer: The information provided in this Post is for educational purposes only, please consult a medical doctor before beginning any supplementation or change in your healthcare. If the reader fails to do so, they assume the risk of any injury.
What is Vitamin D?
It is a fat soluble vitamin, meaning it needs fat in order to be absorbed and utilized by the body. It is needed for normal hormone function in the human body.
-A hormone is a chemical that communicates to the cells in the body.
There are 2 different forms of Vitamin D
D3:
The natural form that is made by the body during skin exposure to UV rays from the sun and is found in food.
Foods: Fatty fish (salmon, mackerel, sardines), egg yolks, beef liver, cod liver oil, and fortified foods (milk, orange juice, cereals, and breads)
D2:
The synthetic form that is created in a lab and is only found in trace amounts in plants, not in the human body. When given to a human, our bodies have to convert it to the active form. It is less stable when in an environment where temperature and humidity varies. So, unfortunately, it can contain more preservatives and possibly have a shorter shelf life.
Both of these forms are used for vitamin D supplementation but the best one has been controversial between practitioners. Although, there are studies (listed below) that argue that vitamin D3 is more potent and efficient at increasing vitamin D levels.
Vitamin D’s effect on human health
Vitamin D increases intestinal absorption of calcium and phosphorus (which is essential for bone health especially), promotes bone mineralization and remodeling, and is also important for neuromuscular, immune, and cellular function.
What are the symptoms of deficiency?
Softening of bone or deformation
Muscle weakness
Dental Abnormalities
Chronic low back pain
General aches and pains
Tension headaches
Excessive skin sensitivity
Fatigue
Head sweating
*It can also be confused with fibromyalgia, depression, and Chronic Fatigue Syndrome.
Now that we know what the symptoms of deficiency are, lets look at what makes a person most at risk for developing a deficiency?
Digestive disorders that cause malabsorption, including gallbladder and liver problems.
This is because without fat/bile, you are unable to absorb the fat-soluble vitamins (DEAK).
Genetic mutations that affect how you make vitamin d through skin exposure to UV light.
Environmental factors
Living in the Northern states/ higher latitude. This is because sunlight has to pass through more ozone in order to reach your skin. Ozone actually absorbs the wavelengths that are converted to vitamin D in the body.
Living in a place with tall buildings that block the sun
Living in a place with elevated pollution, similar to the tall buildings-it blocks the rays.
Those with a vegan diet because it is low in vitamin D.
If you are older in age, you naturally decrease how much is absorbed.
If you have any inflammation in your body or have an autoimmune condition.
Now that we know the symptoms and risks associated with vitamin D deficiency, you may be asking how you can prevent getting deficient in the first place. OR you may be questioning how to treat a deficiency. Again, before supplementing or changing anything for your health, I suggest you talk to your doctor. This is NOT medical advice.
Ways to prevent/treat a deficiency
You might have guessed it–Expose your skin to sunlight before adding sunscreen (face, arms, legs, hands!
At least 5-15 minutes in the spring, summer, and fall.
Between 10am-3pm. If before or after, you need to be exposed for a longer amount of time to get adequate vitamin D.
*For most people this will be an adequate amount of time for vitamin D synthesis in the body.
Eat adequate amounts of the food sources of vitamin D3 (fatty fish, egg yolks, beef liver, fortified foods)
Lastly, Supplementation. Make sure your provider is monitoring your blood work to keep you in the optimal range. Some people have overdosed on vitamin D and has led to many complications. Some of which are listed below.
Adverse effects of vitamin D toxicity from supplementation:
Be aware that there are some that are more susceptible to be sensitive to vitamin D, such as: those that genetically cannot break vitamin D down, those with Tuberculosis, sarcoidosis, and Hodgkin's disease.
The main adverse effects of vitamin D supplementation are as follows:
Elevated levels of calcium in the blood and urine (remember-vitamin D increases calcium absorption)
Anorexia
Nausea/vomiting
Increased urination and thirst
Cardiac arrhythmias (the heart doesn't beat the way it should).
*Since the adverse effects are mainly the symptoms of elevated calcium levels, most practitioners believe that giving K2 with vitamin D will help alleviate these effects. This is based on the fact that K2 activates a protein called osteocalcin, which helps the body utilize calcium efficiently. When in reality, there is no solid evidence that it does perform this action. (if you find research supporting this, please send it my way!) K2 DOES pair well with vitamin D for bone health though, so it is still good to take together.
-I acknowledge Dr. Gaby for opening my eyes to the controversy on taking vitamin D3 with K2 for the reason of decreasing toxicity symptoms (His book is referenced below).
Vitamin D also interacts with many drugs. If you are taking any of the following, please talk to your doctor before supplementing.
Anti-seizure medications (anticonvulsants): They promote vitamin D deficiency by activating liver enzymes that render vitamin D useless.
Anti-Tuberculosis medications: They interfere with vit D metabolism
Aromatase inhibitors
Bile Salt sequestrants: They decrease bile acid, so there is a decrease in absorption of fat soluble vitamins (DEAK). It is most commonly used to decrease cholesterol levels.
Digoxin: Used to treat heart conditions like a-fib and heart failure. Since vitamin D increases calcium levels, it can lead to the heart not pumping the way it should.
Glucocorticoids: They decrease inflammation and suppress the immune system. But they also decrease vitamin D levels, which can cause bone loss.
Hydroxychloroquine: Used to treat autoimmune conditions. It stops vitamin D from converting to its active form.
Statins: Used to decrease cholesterol levels. They can sometimes induce muscle pain and they decrease vitamin D levels.
Nutrient interaction: Calcium, since vitamin D can increase levels already.
*If you do take K2- please be aware that it interacts with blood thinners (like Warfarin), antibiotics, and anti-seizure medications. Also, do not take it at the same time as Vitamin E and A because they decrease K2 absorption.
So, do you take vitamin D? Let me know in the comments! If you want to watch my Youtube video on Vitamin D, here is the link to it: https://youtu.be/5F0qVZXCSlI?si=vsYaejN8-RFNyTSb
Also let me know what topics interest you the most in the healthcare space, or what questions you have!
Until next time,
Naomi Stowers BSN-RN, Certified Lifestyle Educator
RadicalRN website and blog: https://radicalrn.wixsite.com/radicalrn?fbclid=IwAR3hsPLm6KpbBUk8y2zLqvvtHb2nR5fIQaWo7iTuRIE9SGi6uNaYIyjJ6X4
RadicalRN Facebook page:
References:
Book:
I highly recommend it for any practitioner interested in nutritional medicine!! Great reference book. Buy it now at: http://doctorgaby.com/ Not an affiliate link.
Gaby, A. (2017). Vitamins/Vitamin D. In Nutritional Medicine (Second, pp. 113–124). Chapter, Fritz Perlberg Publishing.http://doctorgaby.com/
Studies:
Armas LAG, Hollis BW, Haney RP. Vitamin D2 is much less effective than vitamin D3 in humans. J Clin Endocrinol Metabolic 2004;89:5387-5391
Effectiveness of vitamin D2 compared with vitamin D3 replacement therapy in a primary healthcare setting: a retrospective cohort study
Efficacy of Vitamin D3 versus Vitamin D2 in Deficient
and Insufficient Patients: An Open‑Label, Randomized
Controlled Trial
Biancuzzo RM, Clark N, Reitz RE, etc al. Serum concentrations of 1,25-dihydroxyvitamin D2 and 1-,25 dihydrixyvitamin D3 in response to vitamin D2 and D3 supplementation. J Clin Endocrinol Metabolic 2013;98:973-979
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