Endobiogenic doctor Jurgita Šukevičienė answers questions and shares specific advice about the sunshine vitamin – vitamin D, which many of us may lack during winter.

Why is there a vitamin D deficiency?

 

There is no one universal answer. If it existed, the pharmaceutical or technology fields would have already created a solution to correct this deficiency. From practice, I notice that vitamin D levels within normal ranges are rare both among those who take supplements and those who don’t. Even after sunny vacations, its level may remain critically low. Each case is individual, so it’s important to look at what reasons might be causing the deficiency. Do we spend enough time in the sun? From late October in Lithuania, there’s almost no sun, so natural vitamin D intake is minimal. Just 20 minutes in the sun with exposed skin is enough for the body to produce the required amount of vitamin D. Some sources claim this is enough even every other day. However, it’s important to know that sunlight must reach the skin without sunscreen (SPF). Sunscreen is recommended only after the first 20 minutes of sun exposure.

How does diet affect vitamin D levels in the body?

 

Fatty fish, mushrooms, and eggs contain the most vitamin D. However, food alone isn’t enough – you’d need to consume quite a lot to get the required dose. Moreover, for vitamin D to be well absorbed and activated, it’s important that the intestines, liver, and kidneys function well. Often patients’ livers and kidneys are overloaded, which disrupts the body’s ability to process vitamin D efficiently. Intestinal disorders can be recognized by symptoms such as bloating, food intolerances, and bowel movement issues.

It’s very important to pay attention to food quality and mindfulness. The food we eat becomes not just a source of energy but also leaves byproducts that the body must eliminate. To neutralize acidic waste, the body uses magnesium, potassium, and calcium. If these elements aren’t obtained through food, the body starts using its reserves. Magnesium deficiency is particularly dangerous as it participates in numerous enzymatic reactions, bone formation, muscle and nerve function, and is essential for vitamin D activation in the body.

Regarding nutrition, it’s worth mentioning the increasingly common problem of overweight. Obesity and vitamin D deficiency are related in two ways. Fat cells store vitamin D and there’s discussion that they “don’t release it” in some sense. Moreover, obesity is often associated with liver and kidney dysfunction and inflammation, which disrupt vitamin D metabolism (absorption).

And conversely, vitamin D deficiency can contribute to weight gain. Vitamin D deficiency can affect leptin production – the hormone that regulates the feeling of satiety. When the body lacks vitamin D, leptin signals become weaker, so we feel hungry even after eating enough. Vitamin D participates in glucose metabolism and helps maintain good insulin sensitivity. Its deficiency can cause insulin resistance, leading to improper blood sugar regulation and easier conversion to fat. When the body has little vitamin D, it may start storing more fat. Studies show that people with low vitamin D levels more often have a higher body fat percentage.

What impact does stress have?

 

The connection between vitamin D deficiency and stress resembles the chicken-or-egg question. Stress increases inflammatory processes in the body that consume vitamin D. However, vitamin D deficiency itself can cause anxiety, irritability, mood swings, and lack of joy. There are vitamin D receptors in the brain that regulate neuron protection, reduce inflammation, and influence neurotransmitter production. Without sufficient vitamin D, the body cannot switch from the alpha sympathetic state (“fight-flight-freeze”) to the parasympathetic state (“eat-sleep-digest”), which can cause headaches, anxiety, and tension.

What should you do then?

 

To make vitamin D3 more effective for calcium metabolism, I recommend including magnesium and zinc. Vitamin K2 supplements help direct calcium to bones and prevent its accumulation in blood vessels. If you suspect or know you have intestinal issues, choose liposomal vitamin D3 forms (liposomes are small lipid (fat) vesicles that can carry water-soluble compounds like vitamin D3, protecting them from stomach acid and bile, thus improving their absorption in the body) – this also additionally improves its absorption.

How long should you take it?

 

First, you should ask yourself: how much time do I spend in the sun? If during the season it’s 20 minutes daily, then supplements should be taken until the sunny season begins. If I only see the sun through a window or from under an umbrella – supplements should be taken continuously.

It’s very important to get checked more often and ensure proper supplementation if you have chronic conditions: cardiovascular diseases, diabetes, thyroid hypofunction, depression, joint diseases, osteoporosis, and for CHILDREN, as adequate vitamin and mineral levels are crucial for their growth and development.

 

Vitamin D overdose is very rare. If lab tests show excessive levels, it’s enough to temporarily stop intake – the levels will decrease naturally within weeks.

In summary

 

Restoring vitamin D levels with supplements is correct but not the only step. As with other health aspects, we should look at this issue more broadly. Besides supplements, it’s important to care for overall health by incorporating “basic” things into your routine: regular movement, time outdoors, sufficient fruits and vegetables. For improving liver and kidney function, medicinal plants are suitable – milk thistle, dandelion, birch, artichoke, black radish, which can be chosen as teas, extracts, capsules, or powders. Let’s reduce inflammation in the body through healthy food, a calm nervous system, physical exercise, antioxidant use – all those same healthy lifestyle elements: SLEEP, NUTRITION, MOVEMENT.