Vitamin D, commonly referred to as the sunshine vitamin’, is essential for many important bodily processes. It helps in building strong bones and supporting a healthy immune system while also managing moods and emotions.
Studies have demonstrated that cholesterol plays a vital role in the production of vitamin D within the skin. Unfortunately, when levels of cholesterol rise, an enzymatic switch is flipped, which decreases vitamin D production. For more information check https://www.drberg.com/.
What is Cholesterol?
Cholesterol is a type of fat required for many metabolic processes in the body. It also plays an essential role in keeping cell membranes healthy and helps produce hormones, bile, and vitamin D.
Cholesterol is not always bad, but having high levels can lead to serious health complications like heart disease and stroke. This condition, known as a lipid disorder, can be treated through dietary adjustments, lifestyle modifications, and sometimes medication.
Cholesterol exists in two forms: LDL (“bad”) and HDL (“good”). Excess LDL can create plaque buildup inside your arteries, narrowing them and restricting blood flow through them.
High HDL cholesterol can help combat this issue by transporting excess cholesterol to your liver and aiding with excretion. Furthermore, having healthy arteries reduces the likelihood of blockages.
Your body produces a protein called lipoprotein that transports cholesterol and other fats through the bloodstream. These proteins are created in an intricate 37-step process by the liver.
Cholesterol produced in the liver is either from the food we eat or it’s made up of animal fats and carbohydrates. Eating cholesterol-laden meals usually absorbs into our bloodstream through small intestines.
Saturated fats in foods, such as partially hydrogenated oil found in processed foods, can increase LDL cholesterol and, thus, the risk of heart disease. Furthermore, trans fats like partially hydrogenated oil found in processed foods further raise LDL levels.
Eating a diet rich in plant-based foods such as nuts, seeds, and vegetables can reduce serum cholesterol and inflammation. Limiting saturated and trans fats by replacing them with monounsaturated or polyunsaturated fats also helps lower LDL cholesterol.
Eating high-fiber foods like oatmeal, Brussels sprouts, kidney beans, and apples can help maintain a healthy cholesterol level by lowering your total cholesterol and improving blood sugar and insulin levels. Eating these nutritious meals also has been known to reduce the risk of heart disease by decreasing total cholesterol and improving glucose and insulin metabolism.
To effectively manage your cholesterol, the American Heart Association suggests eating a nutritious diet and engaging in regular physical activity. A simple dietary change can often improve cholesterol levels without needing medication or other treatments. Furthermore, they advise limiting foods high in saturated and trans fats and replacing these with heart-healthy unsaturated fats whenever possible.
How is Vitamin D Made?
Vitamin D is a fat-soluble vitamin synthesized endogenously when ultraviolet (UV) rays from sunlight strike the skin and initiate vitamin D synthesis. Ocean phytoplankton have been photosynthesizing vitamin D for more than 500 million years – an incredible feat!
Vitamin D is found naturally in sunlight; however, those living far away from the equator or where exposure to the sun is insufficient must rely on supplements for adequate levels of this vital nutrient.
Vitamin D exists in two primary forms: D2 (“ergocalciferol”) and D3 (“cholecalciferol”). Ergocalciferol tends to be found mainly in animal-based sources of food, while cholecalciferol can be found in plant-based sources.
Both D2 and D3 are readily absorbed in the gut by intestinal membrane carrier proteins, with increased absorption when there is dietary fat present. Eating enough healthy fats with vitamin D-rich foods also helps maximize absorption, so it’s recommended that you incorporate plenty of them into your meals for maximum benefit.
Vitamin D is absorbed into the body through a two-step biochemical process that begins in the liver and concludes in the kidneys. This step, known as hydroxylation, transforms vitamin D from its inactive state into active calcium that can be metabolized.
As such, 25-hydroxyvitamin D, or 25(OH)D, is the main indicator of vitamin D status. A serum level of 25(OH)D reflects both endogenous vitamin D production and that derived from foods or supplements.
Vitamin D deficiencies can be a risk factor for developing conditions like osteoporosis and bone fractures, as well as some cancers and autoimmune diseases. Vitamin D is especially essential for bone health in older adults.
Vitamin D helps support a healthy immune system and is necessary to produce red blood cells, which transport oxygen throughout the body. A vitamin D deficiency may result in fatigue and weakening of muscles.
Vitamin D can be obtained through exposure to sunlight. If you are unable to spend time outside due to illness, age, or other reasons, speak with your doctor about taking a vitamin D supplement.
What is the Link Between Cholesterol and Vitamin D?
Vitamin D is an essential nutrient the body requires to perform several essential tasks. It keeps bones and teeth strong, supports a healthy immune system, and protects against cancer, osteoporosis, heart disease, and stroke.
But vitamin D isn’t just beneficial for bone health – it may also help in keeping blood cholesterol at a healthy level. Studies have revealed that low levels of this nutrient are linked with high LDL (“bad”) cholesterol and elevated triglycerides.
That is why a diet rich in foods that contain vitamin D and supplements can help provide your body with the needed amount of this nutrient for optimal health. Furthermore, recent studies suggest that vitamin D may reduce your risk of developing certain diseases like depression and cancer.
Unfortunately, research into the effects of supplementing is scarce and contradictory. For instance, some studies indicate that it can lower cholesterol levels; conversely, others claim there is no effect at all.
Despite this, there is increasing evidence pointing to vitamin D deficiency as a modifiable risk factor for cardiovascular disease. Therefore, it’s recommended that everyone obtain enough of this essential nutrient.
To determine if you have a vitamin D deficiency, speak to your doctor. They can administer an easy test to determine how much Vitamin D you require for optimal health.
You can also assess your dietary intake to see if you’re getting enough Vitamin D from food sources or exposure to sunlight. Some individuals are more vulnerable than others to having a vitamin D deficiency.
One study revealed that individuals with low levels of vitamin D had twice the rate of coronary heart disease as those with normal levels. Therefore, getting your vitamin D levels tested at least once annually is recommended. You may also take a daily vitamin D supplement to ensure you’re getting enough of this essential nutrient for optimal health benefits.
How Can You Prevent Cholesterol & Vitamin D Deficiency?
Vitamin D is a crucial nutrient for maintaining a strong immune system, strong bones and for the prevention of cancer, diabetes, and hypertension. Additionally, it regulates cholesterol levels within the body.
Cholesterol is a fat-like substance essential for certain bodily processes, such as cell repair and hormone production. Unfortunately, too much of it can clog your arteries and increase your risk for heart disease.
Thankfully, there are ways to prevent this issue from arising. One is eating foods high in vitamin D. Additionally, getting adequate exposure to sunlight during the summer months can help.
Vitamin D production in your skin diminishes with age, so those over 65 are particularly susceptible to vitamin D deficiency than younger adults. Your skin type (darker-colored skin has difficulty producing vitamin D from sunlight than lighter-colored) and where you live can also affect whether or not you get enough exposure to sunlight for vitamin D production.
Some health conditions can reduce the amount of vitamin D your body produces. Obesity, for instance, can reduce fat cells that make vitamin D. Additionally, kidney disease and liver disease may impede the conversion of vitamin D into a form usable by the body.
If your doctor thinks you may be at higher risk for developing vitamin D deficiencies, they may suggest taking a daily supplement with Vitamin D3. Your healthcare provider may also suggest testing your vitamin D level regularly to guarantee adequate intake.
Given that there is no established safe level for vitamin D intake in the body, it’s essential to consult your doctor before increasing intake. Furthermore, any medications which could interfere with vitamin D production should also be discussed with a healthcare professional.
