Are you waking up? more tired than when you went to bed Aside from having dark circles under your eyes, you may feel like you need several naps Combat daytime sleepiness? This is usually a sign that you haven’t slept through the night, more precisely you are not getting enough deep sleep.
In this post I want to talk about whether Addition of vitamin D. helps you get restful and refreshing sleep – not just more sleep, but how you sleep too charges you up.
First things first – why lack of sleep is almost always linked to stress
Most people think that sleep deprivation is caused by not falling asleep or not sleeping at night. But did you know you even can Sleep deprivation with 8 to 9 hours of sleep? Yes, you sleep, but you don’t get enough deep sleep or none of it!
It’s not a secret stress is probably one of the main culprits for the lack of refreshing sleep. In times of high stress we are exhausted and struggle to relax – We feel “wired and tired”. Usually our sleep returns to normal once the stress is over.
But what if the stress never really seems to go away? If you keep throwing and turn around because cortisol, your primary stress hormone, remains elevated? When this happens, your cortisol receptors become less sensitive and need more and more cortisol to keep you going until you die overworked adrenal glands can no longer keep up.
Prolonged stress and increased need for cortisol lead to Adrenal burnoutand then you experience bad sleepDaytime sleepiness and exhaustion.
The link between high cortisol levels and vitamin D deficiency
First of all, although referred to as “Stress hormone”Cortisol isn’t bad! On the contrary essential because it helps the body to adapt to the daily rhythm.
When your cortisol is up well regulatedYour levels will peak around 8 a.m. in the morning to prepare you for the day. And then, in the middle of the night, from midnight to 4 a.m. when you sleep, cortisol reaches its level lowest levels.
However, if you can’t sleep or feel tired in the morning, your cortisol levels are likely stay too high during the night, and the cause of this may be low vitamin D levels in your body.
Why is vitamin D important for sleep?
In the last 15 years there has been great interest in vitamin D, the sunshine hormone is said to help with strong bones, prevent various diseases and even increase weight loss.
However, there is a growing trend in research linking vitamin D levels as well Sleep quality. Several studies have shown that low levels of vitamin D in your blood can lead to a higher risk of sleeping disorders and reduced sleep duration. Why is that?
You have vitamin D receptors in many places in the body, including the central nervous system. Indeed you have exceptionally high Distribution of receptors for vitamin D in the brain regions that regulate the sleep-wake cycleThis shows a strong correlation between your ability to reach all stages and cycles of sleep and your vitamin D levels.
In other words, vitamin D enables your body to get it into a night of full, restful sleep, including deep sleep, which charges all of your body functions.
What Causes Vitamin D Deficiency?
The key to understanding vitamin D deficiency is that you need to understand What is vitamin D. Vitamin D is actually not a vitamin; it is a steroid hormone it has to find a receptor in order to be active in your body. You can see it this way; A hormone without a receptor is like a key that doesn’t belong anywhere and has nothing to do.
Now vitamin D has its own receptor, called the vitamin D receptor or VDR. However, a certain class of hormones called glucocorticoids are known reduce Vitamin D Receptor Expression. And the most famous is glucocorticoid Cortisol.
High cortisol and low vitamin D are likely a two-way street with you Elevated cortisol depleting your vitamin D. and low in vitamin D, which increases your cortisol, and vice versa.
Why do we need to supplement with vitamin D?
Vitamin D is mainly synthesized in the Skin; only 10% are derived from Food sources. The best way to get vitamin D is to spend a little time in the sunshine without sun protection. But did you know that we spend average? less than 8% the day outside?
And even when you’re outside in winter, the angle at which sunlight hits the earth prevents sufficient UVB rays from entering the atmosphere. That’s why we just don’t give our skin the opportunity to do so produce enough vitamin D.
It is also true that Foods like oily fishCod liver oil, pasture chicken egg yolks, or grass-fed livers contain vitamin D. We would have to eat tons of it to get our required daily dose of vitamin D, however natural non-fortified food sources alone is difficult too.
Do GMO foods and glyphosate cause vitamin D deficiency?
There could be an other reason why it is a challenge for us to naturally produce enough vitamin D, which has to do with it sudden mutations in the genetics of the vitamin D receptors. These mutations can make the receptors difficult Intake of vitamin D. When this happens, normal amounts of vitamin D are simply not being absorbed and you will need to supply your body with one Supplementary benefits.
Now the question is: Why Are we developing these changes in the receptor? Since vitamin D deficiency trends follow after the introduction of GMO foods and glyphosateSome people see a connection here. However, this has not been fully scientifically proven and there could be other reasons.
How Much Vitamin D Should I Take Each Day to Improve My Sleep?
The daily amount of vitamin D, which people are often told to take, is approximate between 600 and about 800 international units (IU). However, this is the set amount Prevent rickets. It is unlikely to be in the amount to get therapeutic effects for many other conditions that interfere with vitamin D absorption, like autoimmune diseases like MS, rheumatoid arthritis, or lupus, or fix your sleep.
In that case, you will likely need more. How much that is varies from person to person and can be determined through a blood test. However, as you can see in the table, tolerable upper intake values (UL) for vitamin D. founded by the National Academy of Medicine are 4000 IU / d for everyone from 8 years.
Some people even say that you need a lot more, like up to 20,000 IU per day, to get a better night’s sleep. Others say so, however High levels of vitamin D can make your sleep worse how it can interfere with your body Melatonin production. Until there is clear guidance, it is probably wise not to overdo it.
Can Too Much Vitamin D Be Toxic?
That is a concern too much vitamin D. can have a toxic effect. acute toxicity Vitamin D results from very high levels of vitamin D in the blood, which can lead to this Hypercalcemia, higher levels of calcium in your blood. So the risk has nothing to do with vitamin D itself, but with what it does Calcium.
Symptoms of hypercalcemia range from mild, such as thirst and polyuria, to severe, including seizures, coma, and even death. Acute toxicity from vitamin D supplementation is however very rare.
In an epidemiological project that was carried out over a period of ten years between 2002 and 2011 with more than 20,000 subjects whose vitamin D levels were measured, Only one case of true acute vitamin D toxicity was identified. This person had a vitamin D level of 364 nanograms per milliliter, well above the threshold of 100 nanograms per milliliter, above which it is considered unhealthy.
And that person had taken vitamin D supplements from 50,000 units for fromy for more than three months with calcium supplements that would obviously worsen his high blood calcium levels.
The risk of illness is much higher when your vitamin D levels are too low
I think the most important thing to take home is that acute toxicity from vitamin D supplementation is very rare, and it is pretty safe to deal with even higher doses in the short term. This review, published in the British Journal of Clinical Pharmacology, states that treatment with vitamin D appears to be safe at doses of up to 10,000 IU per day.
However, there isn’t enough information on that Long-term effects take higher doses of vitamin D. The risk is much greater when your vitamin D levels are too low.
So it’s good to take a vitamin D supplement if you’re vitamin D deficient (and most of us are!). But remember, more is not necessarily better. The level of vitamin D supplementation that will generally give you vitamin D levels greater than 50 or about 4,000 units per day.
So which vitamin D should I take?
My advice is to take Vitamin D of 4,000 units per day. If you take a higher dose for a long time, it makes sense to have your blood tested to make sure your vitamin D levels aren’t skyrocketing. You definitely should Stay away from mega doses like 50,000 units, even if they are available without a prescription. If taken daily, they can lead to toxicity.
Also remember that there is two main types of D. The first is Vitamin D3Found in animals including fish and produced by the skin when exposed to sunlight.
The second is Vitamin D2derived from plant foods, including mushrooms. Studies have shown that D3 is more effectiveand therefore the preferred choice for the supplement.