Optimal Vitamin D Levels: A Functional Medicine Approach

Optimal Vitamin D Levels: A Functional Medicine Approach

Vitamin D is often referred to as the "sunshine vitamin," and for good reason. It’s a crucial nutrient that supports multiple functions in the body, ranging from bone health to immune function. Despite its importance, vitamin D deficiency is very common, especially in today’s modern lifestyle where people spend more time indoors. Functional medicine places emphasis on achieving and maintaining optimal vitamin D levels to promote overall health and prevent chronic conditions.

In this blog, we’ll explore what vitamin D is, its role in the body, symptoms of low vitamin D, reasons for deficiency, how magnesium and vitamin K2 levels impact vitamin D, and how functional medicine and Dr. Anne Berkeley can help you achieve optimal vitamin D levels.

What is Vitamin D?

Vitamin D is a fat-soluble vitamin that plays an essential role in calcium absorption and bone health. Unlike most vitamins, vitamin D functions more like a hormone, and your body can produce it when your skin is exposed to sunlight. There are two main forms of vitamin D:

• Vitamin D2 (ergocalciferol): Found in plant-based sources like mushrooms.

• Vitamin D3 (cholecalciferol): Found in animal-based sources and produced in the skin in response to sunlight.

Vitamin D3 is the more bioactive form and is more effective at raising vitamin D levels in the blood.

How the Body Produces Vitamin D

When ultraviolet (UV) rays from the sun hit your skin, they trigger the conversion of cholesterol into vitamin D3. This vitamin D3 is then sent to the liver and kidneys, where it is converted into its active form, calcitriol. Once activated, it functions to regulate various processes in the body, including bone mineralization and immune response.

Role of Vitamin D in the Body

Vitamin D has far-reaching effects in the body, influencing a range of physiological processes. While it is most commonly known for its role in maintaining healthy bones, its influence extends to other vital functions as well.

1. Bone Health

Vitamin D is crucial for calcium absorption in the intestines. Without sufficient levels of vitamin D, your body cannot absorb the calcium it needs to build and maintain strong bones. This can lead to weakened bones, a condition known as osteomalacia in adults and rickets in children.

2. Immune Function

One of the most important roles of vitamin D is supporting immune health. Vitamin D enhances the pathogen-fighting effects of monocytes and macrophages—white blood cells that play a significant role in immune defense. Adequate levels of vitamin D help the body mount a stronger immune response to infections and can help reduce the risk of autoimmune diseases.

3. Mood and Mental Health

Vitamin D also affects the brain. It plays a role in the production of serotonin, a neurotransmitter that regulates mood. Low levels of vitamin D have been linked to mood disorders such as depression and anxiety. This makes vitamin D particularly important for mental well-being.

4. Cardiovascular Health

Vitamin D plays a role in heart health by influencing blood pressure and reducing the risk of cardiovascular diseases. Adequate vitamin D levels can help regulate blood pressure by interacting with the renin-angiotensin system, which controls blood pressure and fluid balance.

Symptoms of Low Vitamin D

Vitamin D deficiency can manifest in a variety of ways, and because it affects so many systems in the body, the symptoms can be broad and nonspecific. However, certain common signs and symptoms indicate low vitamin D levels.

Common Symptoms of Vitamin D Deficiency

• Bone pain and muscle weakness: Since vitamin D is essential for calcium absorption, low levels can lead to bone discomfort and muscle aches.

• Frequent illness or infections: Vitamin D helps regulate the immune system, so frequent colds or infections may be a sign of deficiency.

• Fatigue and tiredness: Chronic low energy levels, even with adequate rest, may be linked to low vitamin D.

• Depression or low mood: Vitamin D’s role in serotonin production means that deficiency can contribute to mood disorders.

• Hair loss: Some research links vitamin D deficiency with hair thinning or loss, especially in cases related to autoimmune conditions like alopecia.

Reasons for Vitamin D Deficiency

Several factors contribute to vitamin D deficiency, many of which are related to modern lifestyle and environmental conditions. Understanding these factors is essential for preventing and addressing vitamin D deficiency through functional medicine.

1. Lack of Sun Exposure

The most common reason for vitamin D deficiency is insufficient sunlight exposure. People living in northern latitudes or those who spend most of their time indoors may not get enough sun exposure to produce adequate vitamin D. Additionally, the use of sunscreen, while important for protecting against skin cancer, also blocks the UV rays necessary for vitamin D synthesis.

2. Age

As we age, our skin becomes less efficient at synthesizing vitamin D from sunlight. Older adults are at higher risk of vitamin D deficiency because they often spend less time outdoors and their bodies are less effective at producing vitamin D.

3. Skin Pigmentation

Melanin, the pigment that gives skin its color, can reduce the skin’s ability to produce vitamin D in response to sunlight. This means that people with darker skin tones may require more sun exposure to produce the same amount of vitamin D as those with lighter skin tones.

4. Obesity

Vitamin D is fat-soluble, meaning it can be stored in fat tissue. In people with obesity, more vitamin D is sequestered in fat cells, making it less available for use by the body.

5. Dietary Insufficiency

While dietary sources of vitamin D are limited, a diet that lacks fortified foods, fatty fish, and egg yolks can contribute to lower vitamin D levels.

6. Genetic Variants and Vitamin D Receptor (VDR)

One of the primary ways genetics influence vitamin D levels is through variations in the vitamin D receptor (VDR) gene. The VDR is responsible for binding activated vitamin D, allowing it to exert its effects throughout the body. Genetic variations (polymorphisms) in the VDR gene can alter how effectively your body uses vitamin D, potentially leading to deficiency even if your intake is sufficient.

For example, some individuals may have a less efficient version of the VDR, meaning that their cells are less responsive to vitamin D. This can result in symptoms of deficiency, such as fatigue, bone pain, and weakened immunity, even when their blood levels of vitamin D appear normal.

Other Genetic Variants Affecting Vitamin D

In addition to the VDR gene, several other genes are involved in vitamin D metabolism, transport, and activation:

• CYP2R1 and CYP27B1 Genes: These genes are involved in converting vitamin D into its active form, calcitriol. Mutations or variations in these genes can reduce the body’s ability to produce activated vitamin D, leading to deficiency.

• GC Gene (Vitamin D Binding Protein): This gene produces a protein that helps transport vitamin D in the bloodstream. Variants in the GC gene can reduce the availability of vitamin D, even if overall levels are adequate.

How Magnesium Levels Impact Vitamin D

Magnesium is an essential mineral that plays a vital role in hundreds of enzymatic reactions in the body, including those involved in the metabolism of vitamin D. Without adequate magnesium, your body cannot properly convert vitamin D into its active form, calcitriol, which is necessary for calcium absorption and bone health.

Magnesium and Vitamin D Activation

Magnesium is required for both the conversion of vitamin D into its active form in the liver and kidneys and its binding to receptors throughout the body. Low magnesium levels can impede these processes, leading to a functional vitamin D deficiency—even if you have sufficient vitamin D levels in your blood.

Supporting Magnesium Levels

To optimize vitamin D levels, it is crucial to maintain adequate magnesium intake through foods such as dark leafy greens, nuts, seeds, and whole grains. Some individuals may require magnesium supplements to ensure they have enough of this essential mineral to support proper vitamin D metabolism.

How Vitamin K2 Levels Impact Vitamin D

Vitamin K2 is another nutrient that works in tandem with vitamin D to promote bone and cardiovascular health. While vitamin D helps your body absorb calcium, vitamin K2 ensures that calcium is deposited in the right places—primarily the bones and teeth—rather than in soft tissues like the arteries.

The Role of Vitamin K2 in Calcium Metabolism

Vitamin K2 activates proteins that guide calcium to where it’s needed and prevent calcium from being deposited in the arteries, a process that can lead to calcification and cardiovascular disease. Without sufficient vitamin K2, the increased calcium absorption facilitated by vitamin D could potentially contribute to health risks rather than benefits.

Vitamin D and K2 Synergy

To achieve optimal bone and heart health, maintaining both adequate vitamin D and vitamin K2 levels is important. Foods rich in vitamin K2 include fermented foods like natto, as well as grass-fed animal products. Some individuals may benefit from K2 supplements, particularly if they are taking high doses of vitamin D.

How Functional Medicine and Dr. Anne Berkeley Can Help

Functional medicine takes a personalized, holistic approach to health, and when it comes to vitamin D, this approach can be particularly effective. Functional medicine practitioners, like Dr. Anne Berkeley, focus on the root causes of deficiency and how other factors like magnesium and vitamin K2 play a role in achieving optimal vitamin D levels.

Personalized Testing and Treatment

Functional medicine begins with comprehensive testing to determine your current vitamin D levels. This allows for a personalized treatment plan tailored to your specific needs. Whether your deficiency is due to lack of sun exposure, poor absorption, or another underlying factor, functional medicine offers a targeted approach.

Nutritional Guidance

Dr. Anne Berkeley and other functional medicine practitioners may provide personalized dietary advice to help you achieve optimal vitamin D levels naturally. This may include recommendations for foods rich in vitamin D, magnesium, and vitamin K2, as well as guidance on safe sun exposure and supplementation when necessary. 

Addressing Underlying Health Issues

If vitamin D deficiency is linked to other health issues, such as gut health problems or chronic inflammation, functional medicine focuses on addressing these root causes to restore overall health and balance in the body.

Conclusion

Vitamin D is essential for numerous bodily functions and achieving optimal vitamin D levels is critical for maintaining bone health, immune function, and mental well-being. However, vitamin D doesn’t work in isolation—magnesium and vitamin K2 are vital co-factors that support the body’s use of vitamin D. Through the personalized, root-cause approach of functional medicine, you can address deficiencies and achieve the optimal balance of these important nutrients.

Dr. Anne Berkeley can help you assess your vitamin D status, address underlying issues, and help to guide you toward better health with a personalized treatment plan that considers a number of aspects of your well-being. By focusing on holistic care, functional medicine can help you not only reach optimal vitamin D levels but also improve your overall health. 

Book a Free 20 Minute Discovery Call with Dr. Anne Berkeley Here.