This is the WORST Form of Vitamin D (Use THIS Instead)
Summary
TLDRThis video script delves into the complexities of vitamin D synthesis and metabolism, highlighting three main sources: sunlight, food, and supplementation. It discusses the process of vitamin D conversion in the body and the advantages of each source, emphasizing the importance of supporting nutrients and co-factors for optimal vitamin D function. The script also addresses the sustainability of vitamin D from different sources, suggesting sunlight as the most efficient with a sustained release effect, and touches on supplementation as a practical intervention for specific populations.
Takeaways
- 🌞 Sunlight is a primary source of vitamin D, with UVB rays triggering the synthesis of pre-vitamin D in the skin, which then converts to its active form.
- 🥗 Vitamin D can also be obtained through food, but it often requires consuming large quantities due to the varying bioavailability depending on factors like the biome and absorption.
- 💊 Supplementation is a convenient method to increase vitamin D levels, especially for those who may not get enough from sunlight or food.
- 🔁 The body processes vitamin D from the sun, food, and supplements similarly, with the main difference being the initial absorption and conversion steps.
- 🧬 The conversion of vitamin D in the body involves several stages, including the formation of 25-hydroxy vitamin D in the liver and its activation in the kidneys to its active form.
- 🥩 Consuming vitamin D-rich foods like liver, sardines, or cod liver oil provides not only the vitamin but also supporting nutrients that aid its function.
- 🤔 The efficiency of vitamin D absorption from food can be affected by the individual's gut microbiome and other factors, making it less predictable than sunlight or supplementation.
- 💡 Vitamin D2 from plant sources like mushrooms has a lower affinity for the vitamin D binding protein compared to vitamin D3 from animal sources or sunlight.
- ☀️ Regular exposure to sunlight provides a sustained release of vitamin D, with effects lasting longer in the body compared to oral intake.
- 🏠 People living in regions with limited sunlight, such as Alaska, or those with darker skin tones, may benefit from vitamin D supplementation to overcome potential deficiencies.
- 📉 Vitamin D from sunlight binds more effectively to the vitamin D binding protein and lasts longer in the body, suggesting a preference for natural sunlight exposure over supplementation for long-term sustainability.
Q & A
What are the three primary ways to obtain vitamin D as mentioned in the script?
-The three primary ways to obtain vitamin D are through sunlight, food, and supplementation.
How does the body synthesize vitamin D from sunlight?
-The body synthesizes vitamin D from sunlight by absorbing UVB light, which then binds to 7-dehydrocholesterol (provitamin D) in the skin, converting it to previtamin D, and eventually to vitamin D through a series of isomerization processes.
What is the role of vitamin D binding protein in the body?
-Vitamin D binding protein carries vitamin D molecules to the liver, where it is converted into 25-hydroxy vitamin D, the primary circulatory form of the vitamin.
What is the significance of 25-hydroxy vitamin D in the body?
-25-hydroxy vitamin D is the primary circulatory form of vitamin D and is what is typically measured to assess a person's vitamin D levels.
How does the vitamin D from food differ from that obtained through sunlight or supplementation?
-The process of vitamin D from food converging with sunlight or supplementation begins after it is converted into its normal form and binds to the vitamin D binding protein. The differences lie in the initial absorption and the supporting nutrients that come with food sources.
What are some food sources of vitamin D mentioned in the script?
-Some food sources of vitamin D mentioned in the script include liver, sardines, and cod liver oil.
Why might someone choose to supplement vitamin D instead of relying solely on sunlight or food?
-Supplementing vitamin D can be beneficial for individuals who cannot get enough vitamin D from sunlight or food, such as those with limited sun exposure, certain dietary restrictions, or specific health conditions.
What is the difference between vitamin D2 and vitamin D3 in terms of binding to the vitamin D binding protein?
-Vitamin D3 has a higher affinity for the vitamin D binding protein compared to vitamin D2, which means it binds more effectively and is more efficiently utilized by the body.
According to the script, which form of vitamin D was found to have a longer lasting effect in the body?
-Vitamin D obtained from sunlight was found to have a longer lasting effect in the body compared to orally ingested vitamin D.
What are some situations where vitamin D supplementation might be necessary or beneficial?
-Vitamin D supplementation might be necessary or beneficial for individuals who are obese, have certain religious clothing practices that limit sun exposure, have darker skin which may reduce the body's ability to produce vitamin D, or live in regions with limited sunlight.
What does the script suggest about the sustainability of different sources of vitamin D in the body?
-The script suggests that vitamin D from sunlight is more sustainable in the body due to its higher binding efficiency to the vitamin D binding protein and its sustained release effect over time.
Outlines
🌞 Understanding Vitamin D Synthesis and Metabolism
This paragraph delves into the complex process of vitamin D synthesis and metabolism within the body. It explains the three primary ways to obtain vitamin D: through sunlight, food, and supplementation, each with its pros and cons. The focus is on the body's synthesis of vitamin D from UVB light exposure, the transformation of pro-vitamin D into pre-vitamin D, and its eventual conversion into the bioavailable form through the liver and kidneys. The paragraph also touches on the importance of vitamin D binding protein in transporting the vitamin through the bloodstream and the significance of 25-hydroxy vitamin D as the primary circulatory form. It concludes with a comparison of vitamin D absorption from sunlight versus ingestion, highlighting the nuances of bioavailability and the convergence of these pathways in the liver.
🍽 The Benefits and Drawbacks of Vitamin D from Food
This section of the script emphasizes the advantages of obtaining vitamin D from food sources, such as sardines, liver, and cod liver oil, which provide supporting nutrients that may enhance vitamin D's functionality in the body. It acknowledges the challenge of needing to consume large quantities of certain foods to achieve adequate vitamin D levels and suggests that while food is a beneficial source, reliance solely on it may not be practical. The paragraph also introduces the concept of vitamin D2 from sources like mushrooms, which has a lower affinity for the vitamin D binding protein compared to vitamin D3, and discusses the implications of this difference based on a study published in the Journal of Endocrinology and Metabolism.
💊 The Role of Vitamin D Supplements and Their Sustainability
The final paragraph discusses the role of vitamin D supplementation as a practical intervention for increasing vitamin D levels, especially for individuals who may not be able to obtain sufficient amounts through sunlight or food. It references a meta-analysis from Critical Reviews in Food Science and Nutrition that shows supplementation can significantly raise vitamin D levels compared to sunlight exposure. However, the paragraph also expresses a preference for natural sources over synthetic supplements, citing concerns about the long-term use of synthetic vitamins. It identifies specific groups that may benefit from supplementation, such as obese individuals, those with darker skin, and people living in regions with limited sunlight. The paragraph concludes with a study from the Journal of Clinical Investigation that highlights the superior binding efficiency and longer-lasting effects of vitamin D from sunlight compared to oral ingestion, suggesting that sunlight is the most sustainable and efficient source of vitamin D.
Mindmap
Keywords
💡Vitamin D
💡Sunlight
💡Supplementation
💡Food
💡Vitamin D Binding Protein
💡UVB Light
💡25-Hydroxy Vitamin D
💡Metabolism
💡Pre-Vitamin D
💡1,25-Dihydroxy Vitamin D
💡Sustainability
Highlights
Three primary methods of obtaining vitamin D are sunlight, food, and supplementation, each with its own pros and cons.
Vitamin D synthesis involves UVB light binding to pro-vitamin D, converting it into pre-vitamin D stored in fat cells.
Pre-vitamin D molecules stabilize and enter the bloodstream, where they are transported to the liver by a vitamin D binding protein.
In the liver, vitamin D is converted into 25-hydroxy vitamin D, the primary form measured in blood tests.
Vitamin D from food and supplements converge at the stage of binding to the vitamin D binding protein.
Food sources of vitamin D often provide supporting nutrients that aid in vitamin D's function in the body.
Obtaining vitamin D from food requires consuming large amounts due to its low concentration in most foods.
Sunlight exposure is suggested as a sustainable method for maintaining vitamin D levels with minimal time required.
Vitamin D2 from sources like mushrooms has a lower affinity for the vitamin D binding protein compared to D3.
Supplementation can rapidly increase vitamin D levels but may lack the sustained release effect of sunlight exposure.
A meta-analysis showed that vitamin D supplementation resulted in significantly higher levels compared to sunlight exposure alone.
Sunlight exposure's efficiency is suggested to be higher due to a sustained release effect over several days.
Certain populations, such as obese individuals, may benefit from vitamin D supplementation due to fat sequestration.
People with darker skin or those living in regions with limited sunlight may require supplementation.
Vitamin D from sunlight was found to last two to three times longer in the body than when ingested orally.
The study suggests a hierarchy of vitamin D sources, with sunlight being the most sustainable and efficient.
The video promotes Thrive Market as a convenient source for vitamin D rich foods with a discount offer for first-time orders.
Transcripts
[Music]
we have a three-headed monster right we
we have a bunch of people that want
vitamin d but three real ways to get it
through the sunlight
through our food
or everyone's favorite through
supplementation
there are drawbacks to each and pros to
each but we need to understand which one
might be best for long-term
vitamin d levels really getting our
vitamin d levels where we want them in
order to understand this we have to look
at the synthesis and metabolism of
vitamin d within the body because it's
not like we're just ingesting
vitamin d in its magical bioavailable
form it still goes through a process in
the body so let's start with how it's
synthesized from the sun so when you go
out in the sun you absorb uvb light okay
these uvb lights then bind to when the
absorbs it binds to dna it binds to rna
and it binds to different proteins
then there is something called seven
okay this is also known as pro vitamin d
this basically sits between the
triglyceride fatty acid hydrocarbon
tails so it's kind of like stored
somewhat in our fat okay well what
happens is this pro vitamin d then acts
upon the uvb light and it ultimately
creates
what's called pre-vitamin d so it's kind
of complicated it goes from pro vitamin
d into what is called pre-vitamin d now
these pre-vitamin d molecules then get
acted upon by isomers that make them
more stable so what that means is these
pre-vitamin ds are now thermodynamically
stable which means that they can leave a
cell and go into the capillary beds they
can now essentially go into the
bloodstream and once they're ready to go
here then they circulate to the liver
but we're going to pause right there
because they bind to something called a
vitamin d binding protein and i want to
pause here because now i want to talk
about when we ingest vitamin d because
they kind of come together at this point
okay so now we know the process when we
absorb it from the sun but when we
ingest vitamin d it's a very similar
process except we have some nuancy stuff
some would say that maybe we don't
absorb all the vitamin d from our food
because it all depends on the biome it
all depends on absorption it all depends
on clio microns all this kind of stuff
which is absolutely true but once it has
become its normal vitamin d form that's
bound to vitamin d binding protein
the fates converge
sunlight food supplement they all kind
of come together at this point so at
this point they bind to vitamin d
binding protein which carries them to
the liver
now in the liver cytochrome p450a
converts this vitamin d into what is
called 25 hydroxy vitamin d this is the
primary circulatory form so this is what
you are measuring generally is what the
liver has converted okay so at this
point it doesn't matter if you got your
vitamin d from a mushroom if you got it
from fish or if you got it from the sun
at this point it's all the same okay
so once it's in this circulatory form of
25 hydroxy vitamin d
then it gets acted upon by an enzyme in
the kidneys when it's ready to be called
to action
now it gets converted into 25 dew
hydroxy vitamin d which is more it's
called the arms version and again it
doesn't matter where you got it at this
point this is it's you know
massive amounts of distillation
enzymatic reactions have created this
right
so then we have to ask the question well
what's the best way to get it well with
food i love getting it from food because
you get supporting nutrients you get
supporting things like vitamin a along
with it like if you eat liver or if you
eat sardines or if you eat cod liver oil
things like that that don't sound super
exciting but i guess they are if you do
the right things with them but then
you're getting supporting vitamins that
actually might help vitamin d do its job
there's one thing to have vitamin d
levels elevated it's another thing to
have vitamin d along with cofactors
along with other support and nutrients
for it to actually do its job because it
does however 100 different things in the
body that we are only aware of now right
so the problem we face with vitamin d
from food is you typically have to eat a
large amount of it
so
then we run into this issue okay well i
have to eat a ton of egg yolks i have to
eat a ton of sardines
well you don't want to be getting all
your vitamin d from food i mean unless
you're in a specific situation you know
you really have no need to get it all
from food but it makes sense to get it
in different sources right sunlight
food and if you can't get it from there
then get it from supplementation i
usually recommend try to get as much
vitamin d rich food as you possibly can
because getting the sunlight it really
doesn't take much it only takes like 10
or 15 minutes of sunlight but also it
only takes 10 or 15 minutes of not going
in the sun to lower your levels of
vitamin d for that day so if you keep
your levels stable by consistently
having food in the equation that is rich
in vitamin d then that's really good too
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just to get this out of the way vitamin
d2 that you might get from like
mushrooms and things like that still an
absolutely viable source of vitamin d
however it does not seem to bind to the
vitamin d binding protein as well as
cola calciferol does from the sun or
from like animal product like egg yolks
like fish like meat things like that
there's a study that was published in
the journal of endocrinology metabolism
that gave subjects 50 000 ius of vitamin
d3 or 50 000 ius of vitamin d2 and they
found that there was one third the
absorption of the vitamin d2 compared to
the vitamin d3 and that's again just
because of the affinity for the vitamin
d receptor or the vitamin d binding
protein excuse me with the vitamin d3
versus d2 okay now we have to talk
supplement though okay we know that
getting it from food is good we know
that getting it from sun is good but
then there is an application for getting
it through supplement form which we all
seem to like because it's the easiest to
get the levels up there's a study that's
published in critical reviews in food
science and nutrition it was a
meta-analysis that looked at seven
different studies okay now in terms of
the dosing for vitamin d
vitamin d synthetic dosing ranged from
400 ius up to 5 000 ius
compared to the sunlight group we didn't
really know how long so that's the hard
part we didn't have the exquisite data
to see
how long they were out in the sun but we
do know that they were exposed to uvb
light in some cases artificial uvb light
anyhow what they found with this was
that the supplement group ended up
having significantly higher levels of
vitamin d
compared to the sunlight group
okay so right here you say oh cool is
thomas going to tell me a supplement or
oh cool i guess i should just take a
supplement no okay
i will tell you my own biased opinion
i'm not a fan of synthetic vitamin d why
because it's synthetic i see a problem
there it might raise our vitamin d
levels and it might have a practical use
case just like
modern medicine has a practical use case
but it doesn't mean that we use it every
day just like antibiotics have a
practical use case we don't use them
every day right synthetic vitamin d
might need to be used as an intervention
to get us over a hump but getting it
from sun and food just makes more sense
to me right i hope it does to you too
but anyway this study continues on the
researchers continue to say that for
people that were in the sun longer if
they had more sun exposure it closed the
gap a lot more there was less of a
significant difference between vitamin d
supplementation and people that actually
spent a long time in the sun now we
don't know what a long time is
but what's interesting is that maybe in
the summertime when you're out in the
sun a lot
you don't need the vitamin d
supplementation so who does need a
vitamin d supplement let's touch on this
really quick because i do think there
are people that need it for one if
you're obese okay because vitamin d gets
sequestered into your fat cells so if
you're overweight you have a lot of fat
on you even if your vitamin d levels are
high it's trapped in your fat so by
taking in vitamin d in a supplement form
you get yourself over the hump until you
lose weight so your vitamin d is no
longer sequestered there another
situation would be certain religions
that cover their skin all the time with
clothing right it's just hard to get
sunlight vitamin d and it's hard to get
it from food at that certain level right
so that makes sense darker skinned
people okay there's also evidence that
maybe darker skinned people face
depression more because they have less
vitamin d actually hitting their body
because more melanin acts as a filter so
if you have dark skin you might want to
supplement a little bit just to kind of
get yourself over a certain hump until
you can start figuring out the proper
numbers for yourself and additionally if
you live in a darker place or a place
where you know like alaska where half
the year it's really dark something like
that right but we need a tie breaker
here because right now it looks like
okay
supplemental works vitamin d from the
sun works vitamin d from food is great
but you need quite a bit of it okay look
again i think
in order of hierarchy sunlight
food
supplemental but let's look at
sustainability
how long does a vitamin d from a
different source last in the body
this is a different world there's a
study that's published in the journal of
clinical investigation that took a look
at the efficiency of vitamin d in terms
of a vitamin d binding protein they
found
a hundred percent of the vitamin d that
came from the sunlight would bind to a
vitamin d binding protein 100 percent it
all bound to the vitamin d binding
protein compare that to the oral form
whether it's food supplement taken
orally what would happen is
it would have to go through a phase of
digestion it would go into what's called
a clio micron and this clio micron would
then take it into the lymphatic system
then the lymphatic system would drop it
off the subclavian vein okay at which
point 60
of the vitamin d would bind to vitamin d
binding protein and 40
would bind to a lipoprotein and just be
gone excreted
so 60 would bind when orally ingested to
the vitamin d binding protein compared
to 100 from sunlight
so that's interesting right then and
there but then it continues and we see
some really interesting stuff 25 hydroxy
vitamin d from the sun
lasted two to three times longer in the
body than orally ingested
whoa what's happening here
well part of the situation could simply
be the vitamin d binding protein okay
that definitely could be a big part of
it but the other part is that it takes
eight hours for pre-vitamin d
to do the whole conversion work on
vitamin d from the sun
so that acts as sort of like a sustained
drip
so it's different it's almost like
getting it from the sun
gives you a sustained release that takes
a while so getting a lot of sunlight one
day can actually have a trickle effect
for two three four five six days maybe
weeks after that depending on how long
it takes to completely diminish whereas
getting uh
like literally like an injection of
vitamin d or an oral infusion of vitamin
d or possibly even eating it you're
gonna have high increases and then it's
gonna drop high increases with lower
efficiency
whereas sunlight you're going to get
high efficiency with sustained release
so although the acute amount and the
acute increase might be the most with
supplement form it seems like from a
sustainability standpoint being able to
last for a longer period of time getting
it from the sun is the best
and it does kind of make sense right
because from a biological or even
evolutionary sense just naturally it's
colder and darker in the winter
so maybe we get sunlight through the
summer and the fall
that's allowing us to absorb more
vitamin d and have a trickle effect that
carries us over a little bit through the
winter it just makes sense to pay
attention to natural rhythms so as
always keep it locked to hear my channel
and i'll see you tomorrow
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