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The Truth About Vitamin D

AHA Publisher — Fri, 28 Jan 2022 08:00:45 +0000

Dr. Don Colbert – Vitamin D is a popular supplement that has received a lot of attention in the last few years. Here’s the truth about this vitamin and hormone, how it works in the human body, and its relation to sickness and health. What Is Vitamin D? Vitamin D is a fat-soluble hormone that is both synthesized naturally by the body, and absorbed in the digestive tract. There are two forms of Vitamin D, animal-synthesized D3 (cholecalciferol) and plant-synthesized D2 (ergocalciferol). While humans can make the active form of Vitamin D, calcitriol, from D2 or D3, the latter is considered more effective at increasing levels when it is consumed (1). The Truth About Vitamin D: 11 Vitamin D Health Facts 1. VITAMIN D IS COMMONLY TOO LOW IN ADULT POPULATIONS. Even with an abundant diet, it’s estimated that 25-50% of adults in the United States are deficient in Vitamin D (2). This inadequacy is more problematic in wintertime months, when much of the population is inside more often than outside. Further, for those who live in latitudes north of Florida, the sun’s rays do not hit Earth directly enough to synthesize adequate vitamin D in winter. Of course, autumn and winter are also when people experience seasonal sickness, such as colds and flus. 2. VITAMIN D RECOMMENDATIONS HAVE CHANGED THROUGHOUT HISTORY. There’s been controversy on what constitutes Vitamin D deficiency through the years. Historically, any level less than 10 ng/mL was considered deficient. However, in 2011 the Endocrine Society issued a report encouraging a higher minimum blood level of 30 ng/mL based on their research (3). They wanted to encourage practitioners to help patients keep their levels higher. The American Heart Association also encouraged higher levels due to data that linked healthy Vitamin D status with reduced degenerative illness including heart conditions, low moods, unhealthy blood pressure, and kidney issues. More studies piled up that connected Vitamin D to bone health, muscle strength, less fat accumulation, athletic performance, blood sugars, mental health, and more. At present, there is still no exact optimal number. However, many experts recommend 40-60 ng/mL, a possible immune- and health-supporting range (4). To get there, you may need to both avoid any risk factors you can for deficiency and proactively increase Vitamin D intake. 3. MODERN LIFE HAS PUT US AT HIGHER RISK OF VITAMIN D DEFICIENCY While recommendations for Vitamin D levels have increased, our modern lifestyles often get in the way. Lifestyle habits and other factors associated with low vitamin D status include: Lack of direct sunlight exposure in winter months. Even though you are in the sunshine in the winter, the axis of the Earth reduces the number of UV rays that directly hit us. Life indoors. Compared to generations before us who mostly worked outside, modern adults now largely live indoors. Limited natural food sources of Vitamin D and pollution. There simply aren’t many great natural sources of Vitamin D in our food supply. Additionally, ocean pollutants threaten the fish that do supply it. Dark-pigmented skin cells. If you have darker skin, the amount of melanin in it reduces its ability to make Vitamin D from sunlight. Age. As you age, your kidneys cannot convert as much Vitamin D to its active form. Digestive health. If you suffer from digestive conditions, you may not absorb as much Vitamin D. Obesity. Obesity in adults is correlated to significantly lower levels of Vitamin D, and our current population is comprised of a higher percentage of obese adults than ever before (5). Sunscreen Use. While sunscreen is very important, its use decreases Vitamin D production by the skin. 4. VITAMIN D IS OFTEN LOWER IN THOSE WHO ARE OVERWEIGHT OR OBESE Low vitamin D status and obesity are linked. Why? Vitamin D is a fat soluble vitamin, and it is distributed throughout fat cells, muscle, the liver, and serum. These cells are more abundant in obesity, and the relative amount of vitamin D in a human body is therefore diluted among these cells (6). Unfortunately, low vitamin D status is also linked to many chronic health issues. While it’s not completely understood whether it’s a reflection of health or plays a causal role, the associations are concerning within obesity and health (7). It’s important for those who are overweight to know and optimize their vitamin D status. 5. HIGH LEVELS OF VITAMIN D IN THE BLOODSTREAM MAY REDUCE RISK OF SEASONAL SICKNESS AND SEVERITY As stated above, serum levels of Vitamin D tend to be lower in the wintertime months, or cold and flu season. In studies, there have been mixed results on Vitamin D levels and specific sickness outcomes. However, most are positive with very little detriment or risk. For example: A 2007 study showed the rate of winter-time colds and flu symptoms was reduced by more than 300% when participants supplemented with 2000 IU Vitamin D3 per day. However, the quality of the questionnaire used to gather data has come into question (8). In 2010, researchers found an inverse association between total Vitamin D levels and recent upper respiratory tract infections (URTI). Vitamin D levels <30 ng/mL were associated with more recent URTI than those higher (9). Also in 2010, scientists reported an approximate 8% reduction of seasonal influenza A in schoolchildren with Vitamin D supplementation of 1200 IU per day (10). Most recently, a 2017 analysis of 11,321 participants in the British Medical Journal found that those with Vitamin D levels of <10 ng/mL had a higher risk of respiratory infections compared to those at 10 ng/mL or greater (11). Studies on new current viruses have found a link between low vitamin D status and severity of the sickness. In fact, a high percentage of intensive care treatment has been in those with low vitamin D. Of note, boluses of vitamin D are not as effective (one time high dosages), but daily or weekly supplementation ahead of the sickness (12, 13, 14, 15). There have also been studies that don’t show significant correlations. However, since there is a very low risk of toxicity, many think vitamin D is a reasonable cost-effective preventative measure for seasonal sickness. 6. MANY CHRONIC HEALTH ISSUES ARE LINKED WITH LOW VITAMIN D STATUS In addition to seasonal sickness, Vitamin D deficiency has been linked to many chronic health issues, from poor bone density to elevated blood pressure to blood glucose issues to muscle weakness illnesses (16). While there are many factors that play roles in these health issues, the vitamin D deficiency association is undeniable. Additionally, studies have found low vitamin D status can be associated with premature death. Researchers at the University of California-San Diego reviewed 32 studies that analyzed the subjects’ vitamin D levels in the blood and subsequently, mortality rates. The studies included 566,583 subjects from 14 different countries, who had an average age of 55. They found that subjects with lower levels of 25-hydroxyvitamin D (the main form of vitamin D found in human blood) were twice as likely to suffer from premature death, in comparison to those with higher levels of 25-hydroxyvitamin D in the blood. Furthermore, researchers concluded that those at risk of dying from an early death had a vitamin D blood level of 30 ng/ml, which was approximately half of the tested subjects, and that an estimated two-thirds of the American population has a blood vitamin D level below 30 ng/ml (17). 7. VITAMIN D DIRECTLY SUPPORTS THE IMMUNE SYSTEM Why does Vitamin D have an impact on long-term health issues and seasonal sickness? It affects the immune system directly (18). It’s been shown to: Increases the production of cytokines* Amplifies the recognition of viruses and bacteria* Improves the body’s antimicrobial activity* Supports the disruption of bacterial membranes and virus replication* The research continues to stack up on Vitamin D’s effect on acute and chronic health in humans. 8. LOW VITAMIN D STATUS IS LINKED TO LOW MOODS Vitamin D plays many roles in the human body. It is a fat-soluble vitamin and hormone with many roles. Another interesting health link with vitamin D is within mental health. Low vitamin D status has an established association with low moods. In fact, it’s one therapy often prescribed during winter months to improve moods. However, experts still do not know if vitamin D plays a causal role, or simply coexists with seasonal sadness (19). 9. YOUR BODY MAKE VITAMIN D FROM SUNLIGHT, BUT IT MAY NOT BE ENOUGH FOR THERAPEUTIC RESULTS The amazing human body actually synthesizes vitamin D from sunlight! In fact, Vitamin D is produced in the skin by ultraviolet radiation from sunlight, transported in the blood, formed into its active hormonal form (calcitriol (1,25-dihydroxyvitamin D) in the liver and kidneys, and terminated as needed into inactive metabolites (20). But, is the radiation synthesis enough? Not always. The body is very good at balance, and will not over-produce even when you need more. If a person is low in vitamin D, it typically requires supplementation to raise vitamin D levels. 10. IT’S EASY TO INCREASE VITAMIN D LEVELS If you have insufficient Vitamin D levels, you can increase them by: Getting outside for direct sunlight exposure to start. Try exposing skin for just 10-15 minutes per day. Eating wild fish such as herring, wild salmon (try this Keto Zone® chowder recipe), and tuna. Cage-free eggs and cheese also supply small amounts. If overweight, using Keto Zone® guidelines that promote healthy weights. Supplementing Vitamin D3 as needed. Talk to your doctor before starting a supplement regimen. 11. THERE ARE RISKS OF TOO MUCH VITAMIN D As with any fat-soluble vitamin, there are risks of taking too much vitamin D. However, toxicity usually occurs only with very high doses (such as 60,000 IU) taken daily. It is generally accepted that 2000-3000 IU per day is safe and effective for adults in maintaining healthy levels through autumn and winter months. Most practitioners warn against chronic doses of greater than 4000 IU per day. The main consequence of vitamin D toxicity is a buildup of calcium in your blood (hypercalcemia), which can cause nausea and vomiting, weakness, and frequent urination. Vitamin D toxicity can also progress to bone pain and kidney problems, such as the formation of calcium stones. Treatment for vitamin D toxicity includes cessation of supplements and restricting dietary calcium (21). Bottom Line Vitamin D is an amazing vitamin and hormone. It has many functions throughout the body. Most notably, it supports immune function, bone health, mental health, and more as discussed above. While many adults are deficient in it, it’s easy to raise levels to an optimal and healthy range. To read the original article click here.

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9 Herbs to Improve Blood Circulation and Heart Function

AHA Publisher — Fri, 19 Mar 2021 07:00:49 +0000

Michelle Marks via NaturalHealth365 – Herbs have been used for centuries as a tonic and as a remedy for certain heart conditions. It is only in recent years that scientists have begun to acknowledge the power of herbs in reversing disease. Keep in mind, to improve heart function, these herbs should be used as a part of a heart-healthy diet and lifestyle – not a replacement. Is There a “Magic Pill” to Overcome Heart Disease? The answer is obvious: of course not. But let’s take a closer look at 9 of our favorite herbal remedies for heart health. 1. Hawthorn berry leaf and flowers can strengthen the heart and improve circulation. These berries are packed with heart-healthy compounds like flavonoids, rutin, epicatechin, vitexin, catechin, proanthocyanidins, quercetin hyperoside. These compounds help dilate blood vessels, prevent damage to blood vessels, improve blood flow, and improve heart function. And, yes, they are even considered safe to use with conventional drugs. 2. Bilberry will strengthen blood vessels and capillaries throughout the body. In Europe, bilberry is used as a part of approved treatment to improve certain heart conditions. Studies indicate that bilberries are rich in anthocyanosides, plant pigments, and vitamin C – all of which have excellent antioxidant properties. In Europe, bilberries have been used to eliminate varicose veins and to improve blood circulation. A 2009 study on rat models showed that bilberry extracts caused a significant decrease in plaque formation and prevented the progression of heart damage. 3. Butcher’s broom tones circulatory tissues throughout the body. It is widely used in the treatment of varicose veins, hemorrhoids, and other circulatory disorders. The major components of butcher’s broom are anthocyanins and ruscogenin – which exhibit significant antioxidant and anti-inflammatory effects crucial for heart health. 4. Ginkgo leaf improves oxygenation and strengthens the cardiovascular system. The active components of ginkgo leaves are the polyphenol flavonoids, proanthocyanidins, and terpene trilactones. According to many studies, ginkgo leaves help treat intermittent claudication or poor circulation in the legs. A meta-analysis of eight randomized studies showed that people taking ginkgo showed improvement in their ability to walk farther when compared to placebo. This study was published in the American Journal of Medicine (2000). 5. Gotu kola leaf improves blood circulation and acts as a heart tonic. Gotu kola has been a mainstay of both the Ayurvedic and Traditional Chinese Medicine (TCM) healing systems. Gotu kola is rich in antioxidants, terpenoids, sesquiterpenes, quercetin, kaempferol, and other flavones. The terpenoids are the active constituents in Gotu kola – which exert significant anti-inflammatory effects. A 2000 study clearly demonstrated that Gotu kola leaves improved the blood circulation in tiny capillaries and improved the conditions of vascular insufficiency in patients. 6. Motherwort leaf improves cardiac function and circulation. Motherwort has been used since ancient times to alleviate anxiety and improve heart health. Motherwort is rich in the phytonutrient alkaloid leonine, which offers significant benefits to the heart. Leonine is a mild vasodilator, meaning it increases the size of the blood vessels, which improves the blood flow to the heart and various organs of the body. It is also a diuretic that effectively decreases water retention in the body and naturally lowers high blood pressure. 7. Pleurisy root is a heart tonic, reduces spasms and congestion. The botanical name of the herb is “Asclepias tuberosa” – it is called “pleurisy root” because of its ability to treat pleurisy effectively. It relieves inflammation in the lining of the lungs and thorax and relieves bronchial and pulmonary trouble. Pleurisy root is rich in cardenolides, the flavonoids rutin and quercetin, kaempferol and lupeol. These compounds have antispasmodic, diuretic, and vasodilation effects throughout the body. 8. Prickly ash bark improves blood flow. It is used as traditional medicine by the Native Americans to treat intestinal cramps, nerve disorders, and inflammatory conditions. The berries have also been used to treat circulatory problems and intermittent claudication. Prickly ash bark was originally used as an effective remedy for toothaches. 9. Shepherd’s purse leaf supports healthy blood pressure and cholesterol levels. Shepherd’s purse leaves provide vitamins C, A, and K; minerals iron, calcium, sulfur, potassium, and sodium; the flavonoid rutin; and the neurotransmitter acetylcholine. But Wait, That’s Not All! Ginger and Turmeric Also Protect Your Heart Health in Multiple Ways For example, turmeric and ginger root support healthy cholesterol levels. Turmeric (Curcuma longa) plant and ginger (Zingiber officinale) root are botanically related. They are used as spices in cooking and are also used as a natural remedy to help reduce inflammation. A 2000 study on mice showed that ginger root effectively brought down high cholesterol levels and exerted heart-protective effects. A recent 2013 study showed that turmeric root was able to improve age-associated artery stiffening, decreased oxidative stress, and collagen formation in mice. Researchers concluded that the active compound curcumin might act as a novel therapy in treating aging arteries in humans and provide heart-protective effects. As always, we strongly recommend you consult a trusted healthcare provider with experience in herbalism. Bottom line You can prevent, even reverse heart disease with a comprehensive change in lifestyle and eating habits. No doubt, changing habits are never easy … but, the results are worth the effort. Sources for this article: NIH.gov NIH.gov NIH.gov NIH.gov NIH.gov NIH.gov To read the original article click here.

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Valid Black Licorice Risks: What You Need to Know

AHA Publisher — Fri, 02 Oct 2020 07:00:12 +0000

Dr. Don Colbert – Did you know there’s a compound found in black licorice that can have a potent effect on your electrolyte levels? This compound actually has therapeutic applications when used correctly, but too much of it can have a dire effect. It can cause severe electrolyte imbalances even leading to death in extreme cases. In fact, black licorice risks are valid, especially if you eat a lot of the candy or consume black licorice extract in supplements or other foods. Health experts are now calling for better public knowledge of black licorice risks. Sadly, a death was recently reported from the ingestion of too much black licorice candy. How could this happen? Since most people know very little about the glycyrrhizic acid found in black licorice and its risks, it’s important to get the word out. Especially if you’re a black licorice lover, here’s what you need to know about this compound, it’s content in commercial black licorice and supplements, and its effect on health. How Is Death from Black Licorice Possible? Black licorice contains a potent compound called glycyrrhizic acid. This acid is often touted for its therapeutic benefits including potentially supporting liver health, reduced inflammatory effects, reduced oxidative stress, and more. However, the dark side of glycyrrhizic acid is its effect on electrolyte balance. It’s this imbalance that makes over-consumption of black licorice risky. Electrolytes are extremely important to heart function, and the body works very hard to maintain balance. When glycyrrhizic acid accumulates in the body from black licorice extract, sodium rises and potassium drops in the blood plasma. This can lead to dangerously low blood pressure and rarely, death. The recent report of a death from black licorice states the Massachusettes man ate about 1.5 bags of black licorice every day for a few weeks. This amount was enough to dramatically alter his electrolytes and cause his heart to stop. Unfortunately, many people don’t know about black licorice risks, whether from candy, supplements, or additives. Glycyrrhizic Acid in Food and Supplements Currently, the Food and Drug Administration (FDA) has deemed licorice root to be generally recognized as safe for use in foods (1). The FDA allows up to 3.1% glycyrrhizic acid within the food’s content, but this amount is not always regulated or disclosed. In a statement, the FDA has now warned that eating 2 ounces of black licorice per day for 2 or more weeks could cause an irregular heart rhythm or arrhythmia in those over 40 years of age. Glycyrrhizic acid is extracted from Glycyrrhiza glabra, the root of the licorice plant (2). Interestingly, it has been developed in Japan and China as a drug to support liver health. In addition, it is used in many foods and supplements as a sweetener. It can be found in jelly beans, licorice teas, supplements, and even Belgian beers. In supplemental form, glycyrrhizic acid may be found as a powder, softgel, tincture, etc. While there’s no standardized dose for glycyrrhizic acid or black licorice extract, the World Health Organization (WHO) and European Scientific Committee of Food (SCF) both recommend limiting glycyrrhizic acid intake to no more than 100 mg per day (3). Some candies, supplements, foods, and drinks may contain more than this limit. Valid Black Licorice Risks Black licorice risks can come from both chronic consumption of the extract, or very large doses over a shorter period of time. Once elevated in the body, glycyrrhizic acid can cause an abnormal and significant increase in cortisol, which can lead to altered sodium and potassium levels (4). Then, this imbalance may result in (5): elevated or very low blood pressure muscle weakness abnormal heart rhythms kidney illness heart conditions fluid in the lungs While it’s very rare that black licorice extract would lead to death, doctors are urging the FDA to take a closer look at glycyrrhizic acid levels in foods and supplements after this recent tragedy. What’s more, black licorice risks are much higher for those who already have known heart or electrolyte conditions, and for anyone over 40 years of age. It’s important for the public to know about the risks as more people use supplements without medical advice. Despite its benefits experts warn that the daily consumption of licorice extract is not justified as black licorice risks outweigh any benefits (6). Other Risks of Candy Of course, there are other risks associated with eating candy, that are much more common. These risks include tooth decay, blood sugar alterations, weight gain, energy peaks and valleys, inflammatory actions, and more. Omitting processed candy and sugar in the diet is typically very beneficial for health. Bottom Line Although black licorice risks are very rare, it’s still good to be aware of them especially if you eat the candy, supplements, or foods that utilize the extract. If you choose to consume or supplement with black licorice extract, make sure to discuss it with your own health care professional. While many compounds may be considered safe in our food supply, the more you know what’s your food and how it might affect you, the better prepared you are to take control of your own health. If you’re ready to reset your food intake and cleanse your body from any compound that may be accumulating and causing disruptions to your well-being, try Dr. Colbert’s 21 Day Detox and Fast. It’s an extremely effective way to know your foods and limit any toxins. You can get started today! To read the original article click here. For more articles from Dr. Colbert click here.

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