Managing Stress (Part 3): Vitamin D
Managing stress with micronutrients: vitamin D
We hear so much about how we’re shy on our vitamin D levels. With short summers and less time outside in Canada, it is really no wonder that most of us experience a vitamin D deficiency.
Vitamin D works alongside its mineral buddies, calcium and magnesium.
My previous post outlines the 101 on magnesium.
What is vitamin D responsible for in the body?
Vitamin D is one of the fat-soluble vitamins (A, E, K are the others) making it fairly stable in the body. It’s also considered to be a hormone in the body. Among its many functions, here’s a few things it can do (1)(2)(3):
regulates glands, such as the adrenals and thyroid
increases the absorption of calcium from the gut
regulates the metabolism of calcium
influences bone strength, growth, and formation
immune system enhancement
cardiovascular and brain health
aids in normal blood clotting
important in the prevention of certain cancers.
What are some of the symptoms of a Vitamin D-deficiency/toxicity?
A deficiency in vitamin D might look like (1):
Bone pain
Muscle pain
Feeling weak
Chronic fatigue
Toxicity can also occur and we need to watch for signs with infants and children (2):
Excessive thirst
Diarrhea
Nausea
Weakness
Headaches
The toxicity symptoms remind me of a bad case of “sunstroke”. Hmmmm.
Why do deficiencies arise?
We get a good amount of vitamin D from the sun. So, living in the northern part of the globe our days are shorter in the winter and can contribute to our lack of the hormone. The melanin in our skin can also affect how we synthesize vitamin D. The darker your skin, the more sun you need. (2)
Breastfed infants are subject to deficiencies in vitamin D and doctors often recommend that mothers supplement themselves and their babies to make sure the infants are getting what they need. (3)
Our diets are not necessarily rich in vitamin D, unless fatty fish is on the menu regularly, and it is certainly an issue with the modern diet stripped of nutrients.
Chronic diseases can interfere with nutrient absorption, particularly fat absorption, including intestinal issues such as celiac disease and ulcerative colitis. (1) Other intestinal dysfunctions, liver and gallbladder disorders may interfere with our absorption of vitamin D. Certain medications can also disrupt our ability to absorb it. This includes antacids, cortisone, cholesterol-lowering drugs, and even mineral oil. (3)
Where can you get nutritional sources of vitamin D?
Vitamin D is readily available in fatty fish and some animal products - meaning that you’re getting it from a secondary source that may include antibiotics, carcinogens, hormones and heavy metals.
There are a variety of plant-based foods that offer up servings of the hormone as well, such as (3):
dandelion greens
mushrooms* - from shiitake to chantrelle
oatmeal
sweet potatoes
vegetable oils
alfalfa
nettle
parsley
*TIP: If you’re getting some vitamin D from mushrooms, let them soak up some sun before storing them in the fridge.
How can vitamin D help with managing stress?
If you’re just coming here, be sure to read my other posts on how nourishing your body can help build a solid foundation to deal with stress.
🥗 A plate filled with whole food - mostly fruit, vegetables, legumes and whole grains is rich in the nutrition we all need for a variety of reasons. But in these foods, we can source vitamin D, along with its necessary nutrient friends: calcium, magnesium and the B vitamins all help to make the neurotransmitters we need to deal with the stress we have to face.
🧠 Serotonin, largely manufactured in our gut microbiome (5), is responsible for the mood and gastro-intestinal activity as well. More and more research is uncovering the connection between our guts and our brains. The communication occurs across a gut-brain-microbiome axis and dictates how we react in both the brain and the gut.
Back to vitamin D though.
😄 In order for our brain to synthesize tryptophan into the pre-cursor of serotonin (5-HTP) vitamin D is necessary to make this happen. If vitamin D is important to this process, it makes sense that more sunshine and daylight equals better serotonin levels, i.e. better mood. 😎 Think about how you feel on a sunny day over a dark cloudy day.
🛏 Another important note is sleep. Sleep is probably the first thing you can do when stress arises. While we’re sleeping, our brains are essentially being cleaned and revitalized for the morning. But if you struggle to fall asleep, stay asleep or get the sleep you need, it could mean your serotonin is lacking. Sure, going to bed angry or upset is never a good idea. But, we need serotonin to make melatonin. And the melatonin is what we need for a good night’s sleep.
When should I consider supplementing?
Approximately 40% of Canadians have vitamin D levels below 50 nmol/L in the winter, which is below what is considered sufficient (75 nmol/L).(6)
Get checked. You may have to pay a nominal fee of $40 to have the blood test done, so check with your doctor at your next appointment to see if your levels are above 75 nmol/L. An optimum level is considered to be 150 by some professionals.
Vitamin D needs the supporting characters, calcium, magnesium, and B vitamins to help make serotonin to feel good and manage stress. Make sure you’re getting enough in your diet for proper synthesis.
Toxicity may be a concern for some and getting too much vitamin D is possible. I’m a strong proponent of taking a vitamin D supplement in the winter months in Canada, at minimum. How much you take and what kind will depend on you, your current level, lifestyle and the goals you’re working towards.
If you’ve found yourself checking off a number of symptoms above, then it may be time to address your nutrition first, and then supplements. Vitamin D is a hormone that needs supporting nutrients and if you’re low on other minerals and vitamins you may need to look at other levels in your body, such as magnesium, calcium and the B vitamins (you can read more about magnesium and B6 in my previous posts).
In Ontario, Canada, registered holistic nutrition practitioners (CAIN-RHNP™️) are qualified and educated to help you with supplements and health recommendations, as are dieticians, clinical nutritionists and naturopaths. Make sure you check with your provider to ensure they are insured, registered and licensed to help you make informed decisions. Legislation varies by country and province.
Always consult with a health care practitioner, naturopathic doctor, medical doctor, and mention your supplements when speaking with your pharmacist when refilling your prescriptions.
If you’re experiencing stress in your life and would like help, let’s chat and we’ll create your very own wellness plan and improve your health.
Sources:
(1) Dan, L. (2019). Health Benefits of Vitamin D and Best Sources. FullScript. https://fullscript.com/blog/vitamind
(2) Haas, E. M., & Levin, B. (2006). Staying healthy with nutrition: The Complete Guide to diet and Nutritional Medicine. Celestial Arts.
(3) Balch, P. A. (2010). Prescription for Nutritional Healing, fifth edition. Penguin.
(4) Ross, J. (2004). The mood cure: The 4-step program to take charge of your emotions-Today. Penguin.
(5) Carpenter, S. (2012). That gut feeling. American Psychological Association. https://www.apa.org/monitor/2012/09/gut-feeling
(6) Janz, T., Pearson, C. (2013). Vitamin D blood levels of Canadians - ARCHIVED. Statistics Canada. https://www150.statcan.gc.ca/n1/pub/82-624-x/2013001/article/11727-eng.htm
