Know your D3 levels
Vitamin D3 has been a hot topic for quite some time now. Just take a look at the nutritional panel on one of your favorite food items in your pantry. It replaced Vitamin C on the panel and this change was implemented in 2016. By January 2021, all food companies had to be compliant. It’s finally getting some respect because this fat-soluble vitamin is involved in many biochemical processes and for many reasons approximately 8 billion people globally fall short of having adequate levels. Vitamin D3 is the sunshine vitamin that makes you calm and happy. Supplements have been pivotal in making a positive impact on reversing the high prevalence of D3 deficiency. This vitamin also plays a role in women struggling with PCOS. It's really critical to have adequate levels of D3 since it plays a role in fertility and can affect several variables connected to PCOS.
Vitamin D3 was discovered when the term rickets was first coined back in 1634. Cod liver was reported to heal rickets by the Royal Infirmary in Manchester. It wasn't until centuries later, in 1822, that Sniadecki uncovered the link between sunlight and rickets. There are two kinds of vitamin D: ergocalciferol (D2), which comes from plants, and cholecalciferol (D3), which comes from animals and ultraviolet radiation. D2 and D3 undergo a series of chemical reactions in order to become 1,25(OH)2D, also known as calcitriol. Calcitriol surfs through the bloodstream and ends up in bones, intestines, parathyroids, and more after it's made in the liver and kidneys. A few natural sources of vitamin D3 include oily fish (like herring, sardines, mackerel and salmon), cod liver oil, egg yolks, shiitake mushrooms, organ meats and ultraviolet light. Vitamin D production occurs in 90% of cases when UVB sunlight is converted to pre-vitamin D3 in the skin. There are several risk factors that can contribute to vitamin D deficiency. Here are a few examples.
darker skin
age
excess weight
blocking ultraviolet-B exposure (e.g. avoiding the sun, clothes, use of sunscreen)
geographic-related variables (winter season, lack of sunlight, high latitude)
unbalance diet
genetic or endocrine disorder
medications (e.g. anticonvulsant, glucocorticoid)
Supplementing with vitamin D is particularly beneficial during these times. It is highly encouraged to consult with a physician about your D3 level and get it tested. The dose will be determined based on your specific situation, if supplementation is needed. It's worth mentioning because D3 has so many health benefits. Here’s a list of some of its responsibilities.
Enhances brain development
Improves heart function
Stabilizes free radicals
Strengthens muscular function
Essential for strong bones
Supports the immune system
Helps the body convert fat into energy
Helps the body create collagen
This nutrient does more. In particular, women's reproductive health. For starters, D3 plays a role in egg quality and fertility. There is a negative correlation between low D3 levels and the progression of PCOS. According to the Endocrine Society of North America, vitamin D deficiency is characterized by 25-OH-D levels less than 20 nanograms per milliliter while an insufficient level is 20-30 nanograms per milliliter. When it comes to its contribution or control of PCOS, vitamin D has a complex relationship. During mini-puberty, 25-OH-D interacts with gonadal hormones, like testosterone and inhibin B. A high level of these hormones leads to lower 25-OH-D concentrations in young girls, whereas an adequate 25-OH-D level leads to the opposite. Testosterone levels tend to be significantly higher in PCOS women compared to non-PCOS women. Some of the enzymes that produce sex hormones are influenced by vitamin D.
Women with PCOS are also associated with elevated levels of advanced glycation end products (AGE), a pro-inflammatory compound group. AGE and its mechanisms negatively impact reproductive and metabolic functions. Nitric oxide, malondialdehyde, and xanthine oxidase are also key oxidative stress biomarkers tied to POCS. They become more reckless when vitamin D is not present at adequate levels. The reason vitamin D is an integral antioxidant is due to its ability to regulate systemic inflammation, oxidative stress, and mitochondrial respiratory function in humans. Vitamin D alone cannot slow down these bad guys. Instead, it needs the help of a balanced diet, physical activity, quality sleep, calcium, and other key nutrients to have the chance to make this happen.
A real bummer is that vitamin D deficiency contributes to insulin resistance, obesity, and metabolic syndrome, all of which have a relationship with dysfunctional ovulation. Fortunately, vitamin D supplementation can have a positive impact on ovarian function. In addition, vitamin D activities promote insulin sensitivity for several reasons. 1,25(OH)2D3 can stimulate insulin gene transcription and affect insulin sensitivity through calcium, as insulin secretion is a calcium-dependent process. Deficiency in D3 induces an inflammatory response associated with insulin resistance. Another nugget is that vitamin D changes the expression of aromatase, which catalyzes the manufacture of estrogen, which is an androgen precursor.
The connection between vitamin D and PCOS is undeniable. PCOS sufferers need to add this nutrient to their intervention plan. Keeping in mind that other nutrients like vitamin C, iron, are still relevant to women's health is very crucial. Keep it simple; Balance is the Key. Let’s take a breather and meet up next week. As always, Stay Strong & Stay Vivid!
Reference
Morgante,G. et al. (2022). PCOS Physiopathology and Vitamin D Deficiency: Biological Insights and Perspectives for Treatment. Journal of Clinical Medicine. https://doi.org/10.3390/jcm11154509.
Chang, S.W et Lee H.G. (2019). Vitamin D and health – The missing vitamin in humans. Pediatrics and Neonatology. https://doi.org/10.1016/j.pedneo.2019.04.007.
Bouillon, R. et al. (2022). The health effect of vitamin D supplementation: evidence from human studies. Nature. https://doi.org/10.1038/s41574-021-00593-z.
