vitamin-d-sourcesFew people are aware of the relationship between vitamin d and cholesterol, but it’s an important one and it shouldn’t be ignored. Although it’s called a vitamin, it’s actually a hormone and a deficiency of it can be life threatening!

It’s Actually a Hormone

Vitamin d refers to a number of is a fat soluble steroid molecules that are involved in the absorption of important minerals in your intestinal tract.

The two most important factors are:
vitamin D3 (cholecalciferol) and vitamin D2 (ergocalciferol)

It’s also called the “sunshine vitamin” because it can be bio synthesized in your body when your skin is exposed to natural sunlight. This is especially important to people of African ancestry that live in temperate climates that have long winters.

Since their darker skin pigmentation filters out some of the suns rays, they are at increased risk of deficiency because of their skin filtering out natural sunlight (especially during long winters.)

For black people, supplements are a MUST! It appears that pretty much every disease that people of African descent suffer from disproportionately is linked with vitamin d deficiency. This is not widely known, but can still cause lots of health problems that could be avoided with wise use of supplementation.

The Cholesterol Connection

The human body is amazingly resourceful at bio synthesizing what it needs from what we put into our bodies. Thus when we have a deficiency of vitamin d the body will make it from cholesterol. This can cause your cholesterol levels to rise, because your body needs the extra cholesterol in order to synthesize this vitamin/hormone.

You have read in this blog that lowering cholesterol is not necessarily needed to prevent heart disease because it has been found not to be a direct causative factor. However if your cholesterol levels are elevated because of a lack of vitamin d then you need to take steps to supply your body with this nutrient by getting more sun exposure and taking supplements when you can’t get enough sun, such as in the winter.

Elevated cholesterol levels can indicate other problems in your body that you need to address. This is another reason why statin use can be problematic. It can mask the symptom (elevated cholesterol) that is being caused by another problem (like vitamin d deficiency).

Effects of Vitamin D Deficiency

  • increased risk of heart attack and stroke
  • depression
  • Parkinson’s Disease
  • increased risk of cancer
  • increased risk of infection
  • increased risk of multiple sclerosis

Some Food Sources of Vitamin D

  • Cod liver oil
  • Butter from grass fed cows
  • Beef or Calves liver
  • Egg yolks
  • Cheese
  • Water packed tuna
  • Oil packed sardines

Supplementing Vitamin D

Supplementary forms of this vitamin can be found in any health food store. My favorite is Jarrow Formulas D3. I opt for 5,000 units per day in the winter and half that dosage in the summer. It is difficult to overdose on this vitamin, as long as you are not using a synthetic version of it.

The ideal situation is that you get your levels tested by a doctor and do follow ups until the levels are where they are supposed to be. This is a fat soluble vitamin and so should be taken with a meal that contains healthy fats.

Vitamin k2 should be taken with vitamin d as those two nutrients work togegher to ewnsure that your body handles calcium properly. One of the top experts on vitamin K2 Dr. Rheaume Bleue suggests a ratio of 100-200 micrograms of K2 for every 1,000 IUs of vitamin d.   Again I would go with Jarrow Formulas MK-7, combined with their D3 product.

Sun Expose is Healthy

It’s been said before, but bears repeating…sun exposure is HEALTHY! Human beings evolved on the surface of the Earth. We NEED sun exposure in order for out bodies to function properly. Don’t avoid getting sunlight, because if you do, you are undermining your health in a critical way.

sunshine vitamin

sunshine helps your body synthesize vitamin D

Use common sense of course. Don’t overdo it, as too much of anything can be a problem, but remember that getting out in the sun and fresh air has benefits that go far beyond making you feel good and improving your mood.

How Much Sun Exposure?

This depends on how dark your skin is. Light skinned people should avoid prolonged exposure such as beyond 10-15 minutes in the sun. Darker skinned people of course can tolerate longer exposure, but you should be conservative with your time in the sun and gradually build a tolerance to sun exposure over time as you get more tanned.

Wearing a wide brim hat, proper sunglasses, and long sleeve clothing can help protect you as well. Remember also that you can get burned even on a hazy day because enough of the suns rays still get through and you may not be aware of how long you have been exposed.

Remember also that sunblock will prevent your body from making the vitamin d it needs from sun exposure, so If you are using sun screens on your skin you are defeating the purpose of getting sunlight.

What is Cholesterol

What is cholesterol? Among other things it is a very much misunderstood substance that people have been unnecessarily frightened of. They have been told repeatedly by “experts and authorities” that it’s a dangerous substance, that must be lowered in your body before it kills you!

what is cholesterolIn this information website, we will try and demystify this perfectly natural substance and disprove once and for all that it causes heart disease! We will also provide good solid information and easy to implement strategies that will help you prevent heart disease instead of just “lowering cholesterol.”

Let’s start with a discussion of  what is cholesterol…

Cholesterol is a fat (also called a lipid) that is made in the liver. It’s part of a class of compounds called steroids which are made in the bodies of all animals. This substance is vital to your body, is transported through the blood, and is contained in the external layers of all cells.

The origin of the word cholesterol originally comes from the word chole which means bile in Greek. The other part of the word derives from the Greek word stereos meaning stiff or solid. This waxy fatty substance is necessary for your cells to maintain their structural integrity.

This is why it is absolutely vital for life, and in fact your body actually manufactures this substance for use in all of your cells. Statin drugs interfere with the production of cholesterol which is why they cause so many side effects.

What is cholesterol used for?

There are many functions for this amazing substance:

  • It is used in creating the myelin that coats and protects your nerves somewhat like the insulation on a wire.
  • It is used for synthesizing bile acids which your body needs for digestion.
  • Your body uses it to make sex hormones (androgens and estrogens) and also in the synthesis of the adrenal hormones such as cortisol and aldosterone.
  • It’s used in to metabolize vitamins A, D, E, and K (the fat soluble vitamins)
  • It is used in the reactions that synthesize vitamin D from sunlight.
  • It’s essential for maintaining the outer structural layer of your cells and also for keeping the cell membranes permeable so that certain molecules can pass through the membrane and enter the cell.

In order to travel through your bloodstream, it needs to have a protein coating and thus becomes something called a “lipoprotein.” They are called lipoprotiens because they contain both protein and fat.

The four main types of these lipoproteins are:

  1. LDL or low density lipoproteins often called bad and are associated with an increased risk of heart disease when they are high
  2. Chylomicrons (triglycerides) consisting of approximately 90%  fat
  3. HDL or high density lipoproteins (often referred to as the “good cholesterol”) HDL is thought to “protect” the arteries from damage by carrying away LDL particles so they can’t build up on your artery walls.
  4. VLDL or very low-density lipoproteins (often referred to as a very bad form of lipoproteins) These particles are considered to have the highest risk of contributing to heart disease because they are small dense highly inflammatory particles that can damage artery walls.

The role of triglycerides…

Triglycerides are fat molecules that come from the fat in the foods we eat, or can be synthesized from carbohydrates that are not burned for energy. These triglycerides are stored in your body and released to be burned for energy when your body does not get enough food to meet it’s energy needs. The truth is that it is triglycerides that really increase the risk of heart disease!
Hypertriglyceridemia is a term used to refer to high levels of triglyceries in the blood and researchers now know that this is a risk factor for cardiovascular disease. High glycemic carbohydrates can raise levels of triglycerides and greatly increase risk of heart disease.

While this area is still somewhat controversial, it’s clear that triglycerides have a major role in heart disease and they are increased by sugar consumption. It makes sense for this reason to keep your intake of sugar and high glycemic carbohydrates low to avoid setting yourself up for cardiovascular disease.

A Complex Question…

Doctors have been taught to calculate your risk of heart disease using ratios of these lipoprotein particles. They have also been given guidelines for what the “safe” and “dangerous” levels are.  Now these guidelines have been called into question, as new information has changed what the medical community “thought” they knew!

Even though the question of  what is cholesterol is a complex one, you will see that terms like good  and bad cholesterol are misleading and inaccurate. All of these forms of this vital substance have their necessary roles. Instead we should be looking at the effects of chronic inflammation and how we can neutralize it, because it is really inflammation that causes heart disease!

References:

Curr Cardiol Rep. 2011 Dec;13(6):544-52. doi: 10.1007/s11886-011-0220-3.
The role of triglycerides in atherosclerosis. Talayero BG, Sacks FM.
Source: Department of Nutrition, Harvard School of Public Health, Boston, MA 02115, USA. btalayer@hsph.harvard.edu