Top 4 nutrient deficiencies causing you to be vitamin D deficient
Are you following all the vitamin D rules, but still frustrated with low levels? Despite your best efforts to soak up the sun, eat vitamin D rich foods, and take supplements, you might be wondering why you're not seeing any changes. Don't worry; it's not your fault. There are many reasons why your vitamin D levels might not be increasing, even with all of your hard work.
Feeling a bit sluggish or run down? Take a closer look at your vitamin D status. Certain factors can cause deficiency, but 4 key nutrients are crucial for making, absorbing, and activating vitamin D in your body. Whether it's genetic mutations or gut issues, understanding these nutrients can help get your levels back on track. To feel great and stay healthy, learn more about the powerful impact of vitamin D.
Understanding Vitamin D
Have you ever wondered how our body produces vitamin D? Well, you'll be surprised to learn that vitamin D is not actually a vitamin, but a hormone that our body creates! Yes, you read that right. Our body has the natural ability to produce its own vitamin D, which is why many call it the “sunshine vitamin”. Now how exactly does our body “make” this essential hormone? Let's dive a little deeper to understand the science behind it all.
Just like with other hormones, vitamin D also plays a crucial role in directing cellular actions. Hormones are like chemical messengers that tell our cells what to do. A well-balanced diet ensures smooth communication between cells. So, when you soak up some sun for vitamin D, you're also boosting your body's hormone production. Keep up the good work! Cool, right?
The Process of Vitamin D Absorption
Have you ever wondered how our bodies absorb Vitamin D? It all starts with our friend, the sun, who helps us synthesize Vitamin D3 in our skin, but did you know that the sun emits different types of electromagnetic radiation? UVB, a medium wave, reacts with keratinocytes in our skin to create a precursor of Vitamin D3 called 7-dehydrocholesterol. This molecule is then sent to our liver to be transformed into the Vitamin D our doctors check (25(OH)D). Let's not forget about our buddy magnesium, which activates the enzyme CYP2R1 that helps make this transformation possible.
Then, it goes to the kidneys, where another enzyme (activated by magnesium) called CYP27B1 hydroxylates it again, creating the active form of vitamin D known as 1,25(OH)2D. There's a feedback loop that helps regulate the production of 1,25(OH)2D in the kidneys along with other factors. Conversely, a bit of 1,25(OH)2D is also made in some tissues like the skin, macrophages, pancreas, blood vessels, etc. If you choose to consume it, you’re getting vitamin D2, which is not considered biologically active. It has to go to the liver for hydroxylation to be transformed into D3. Vitamin D3 supplements are carried by lipoproteins in the blood or lymphatic system. This means that proper lymph flow is crucial for the vitamin to be utilized by your cells.
The Importance of Retinol and Zinc
Vitamins and minerals may not be the most exciting topic, but when it comes to our health, they sure are important! In fact, there are a couple that we really shouldn't overlook: retinol and zinc. You may not know them, but these two are key to keeping our vitamin D levels in check. Once we have vitamin D in our bodies, a special protein helps move it to where it's needed. But for that to work, we need retinol and zinc hanging around.
Nutrients Essential for Vitamin D Production and Absorption
Now that you understand how vitamin D is produced in the body, let's explore which essential nutrients might be lacking if your vitamin D levels are consistently low.
Magnesium
Did you know that magnesium is an essential mineral in our bodies that we require for so many different functions? Recent studies have shown that magnesium is responsible for over 600-800 enzymatic reactions! And when it comes to vitamin D, magnesium plays a crucial role in stimulating the synthesis of two important enzymes - CYP2R1 and CYP27B1. These enzymes are responsible for transforming vitamin D so that our bodies can absorb it effectively. Without magnesium, we wouldn't be able to get the full benefits of vitamin D. So, make sure you're getting enough of this essential mineral for optimal health!
Cholesterol
Despite the fact that our bodies are able to make most of it ourselves, we still need a bit of help from our food to get enough of this essential substance. The reason why it's so important? Well, it's because cholesterol helps create our steroid hormones like estrogen, progesterone, and testosterone. Plus, it's a key player in helping us produce vitamin D3 - the stuff we get from those lovely UVB rays. So next time someone tells you to avoid cholesterol, remember it's actually an important nutrient your body needs to function properly.
Retinol
Have you heard of retinol yet? This essential, fat-soluble vitamin, also known as vitamin A, is something we all need in our diets. Want to make sure you’re getting enough? Try reaching for some delicious eggs, beef or chicken liver, fatty fish, or cod liver oil - they’re all great sources of retinol! This vitamin is so important because it helps activate vitamin D3 in our cells, which is a big deal for our overall health. So, embrace the power of retinol and keep your body happy and healthy!
Zinc
Did you know that in addition to soaking up the sun for vitamin D, there's another essential nutrient? Zinc is like a gatekeeper for our vitamin D receptors, helping our body use it properly. Cool, right? Without enough zinc, our cells can become desensitized to D3, rendering all those sunny days basically useless.
Detecting Deficiencies
If you're curious about your mineral levels and ratios, hair tissue mineral analysis testing (HTMA) can provide some insight. While it may not directly check for cholesterol or retinol deficiencies, there are signs that can be picked up by examining mineral levels and ratios. One positive aspect of HTMA is that it does test for magnesium and zinc status, which are both essential minerals for overall health. With this information, you can create a plan to improve your mineral balance and potentially prevent deficiencies in the future. Don't be afraid to reach out to a healthcare professional to discuss your HTMA results and develop a personalized plan tailored to your unique needs.
To get to the root cause of your recurring low vitamin D levels, we invite you to click the link here and order your HTMA today with us!
Barbara Madimenos
Hair Tissue Mineral Analysis Practitioner
Functional Diagnostic Nutrition Practitioner
Integrative Health Coach