Vitamin D

Vitamin D

Overview

Vitamin D is a group of fat-soluble secosteroids that are of tremendous importance for human life.

Vitamin D3

Other Common Names

Vitamin D, Vitamin D3, cholecalciferol.

 

Top Benefits

Supports bone health

Supports cognitive function

Supports a healthy mood

Supports cardiovascular health

Supports general immune health

Supports upper respiratory health

 

What Is Vitamin D?

Vitamin D is an essential fat-soluble vitamin. It is found in animal foods—fatty fish are a good source—where, because it is fat-soluble, it concentrates in fat. But a large amount of the body stores of vitamin D are not obtained from the diet; it is produced from skin exposure to sunlight. This is true for humans and animals. In addition to fatty fish, other animal foods such as dairy and eggs will have varying amounts of vitamin D depending on whether the food has been fortified with vitamin D (most milk has been) and whether the animal the product originated from had sufficient exposure to sunlight (or ate food that did). In addition to milk, some milk alternatives (such as beverages made from soy, almond, or oats), ready-to-eat breakfast cereals, orange juices, margarine and other food products can be fortified with vitamin D. Mushrooms can also be a good source of vitamin D, but again this will be dependent on their exposure to sunlight. Vitamin D is usually supplemented as either vitamin D2 (Ergocalciferol) or D3 (Cholecalciferol). Of the two, vitamin D3 is considered superior for supporting healthy vitamin D levels [1]. Vitamin D is essential for general health, and is especially important for supporting the health of bones, the brain and nervous system, the heart, and the immune system.

 

Marco’s Grounds Vitamin D Sourcing

Vitamin D3 is produced from wild crafted lichen, which is responsibly harvested from a sustainable source. Vitamin D3 is Non-GMO, gluten-free, and vegan.

 

Dosing Principles and Rationale

Since much of the body stores of vitamin D are made from sunlight exposure, and the intensity of sunlight varies seasonally, especially in more northern locations, maintaining optimal vitamin D status throughout the year can be a challenge. A combination of a diet with insufficient vitamin D (estimated to occur in 95% of adults [2]) and inadequate sun exposure exacerbates this challenge. Because of these challenges, many adults do not have adequate vitamin D status. To ensure against inadequacy, in the United States and the European Union the recommended dietary allowance for adults is currently set at 600-800 IU/day, with the exact amount varying by age; however, a dose of 800 IU is considered 100% of the daily value (DV) for supplement labeling. Vitamin D follows hormetic principles (see Marco’s Grounds Dosing Philosophy). The key point is that vitamin D3 is not a more-is-better vitamin. In fact, for general immune support and upper respiratory health, as an example, evidence suggests that an average person would be better off taking amounts closer to the DV than amounts several times higher [3]. When determining the dose of vitamin D3 to include in a product, our goal is to ensure we’ve supplied enough to support healthy function, while being within the hormetic range. Taking vitamin D (and other fat-soluble compounds) with food that contains fat is recommended for better absorption.

 

Vitamin D Role in Our Formulation

FOCUS
MEMORY
CLARITY
MOOD
 

Vitamin D Key Mechanisms

Brain function

Supports memory [4, 5]

Supports working memory [6]

Protects from cognitive impairment [7–9]

Supports the expression of neurotrophic factors (NT-3, BDNF, GDNF, CNTF, and NGF) [10–12]

Supports neurogenesis [6, 10]

Supports neuronal structure [13–15] [7, 16]

Modulates brain antioxidant defenses and oxidative stress [7, 17–19]

Modulates neural cytokine signaling [7, 14, 20]

Supports neuroprotective functions [7, 13, 17, 18, 21, 22]

Mood

Supports positive affect [19, 23–25]

Supports a calm/relaxed mood [24–26]

Immunity

Supports general immune health [3 ,27, 28]

Supports innate immunity [29, 30]

Supports adaptive immunity [31–38]

Supports mucosal immunity [39–47]   

Supports immune tolerance [31, 33–38, 48–52]

Supports immune balance [31, 53]

Supports healthy dendritic cell function [29,30]

Supports healthy natural killer cell function [30]

Supports healthy microglia function [14, 54–59] 

Supports healthy T cell function [31–38] 

Supports healthy B cell function [31, 33, 34, 48–51]  

Gut microbiota

Supports a healthy gut microbiota [60–66]

Cardiometabolic health

Supports healthy cardiovascular function [67–70]

Supports healthy insulin levels [19,71,72]

Supports healthy glucose levels [19]

Healthy aging

Supports balance during aging (i.e., may help reduce risk of falls) [73, 74]

Supports healthy bone function during aging [74, 75]

Supports healthy muscle function during aging [74]

Supports healthspan extension (Caenorhabditis elegans) [76]

Supports mitochondrial function [77, 78]  

Supports Nrf2 function [79–86]

Synergies

Vitamin D is involved in intestinal absorption and homeostasis of minerals such as calcium and magnesium [87, 88]

Vitamin K is potentially synergistic with vitamin D [89]​

 

Vitamin D Deep Dive

Examine.com

 

References

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  2. Reider, C. A., Chung, R. Y., Devarshi, P. P., Grant, R. W., & Hazels Mitmesser, S. (2020). Inadequacy of Immune Health Nutrients: Intakes in US Adults, the 2005–2016 NHANES. Nutrients, 12(6), 1735.
  3. Martineau, A. R., Jolliffe, D. A., Greenberg, L., Aloia, J. F., Bergman, P., Dubnov-Raz, G., … & Grant, C. C. (2019). Vitamin D supplementation to prevent acute respiratory infections: individual participant data meta-analysis. Health Technology Assessment, 23(2), 1-44.
  4. Pettersen, J. A. (2017). Does high dose vitamin D supplementation enhance cognition?: A randomized trial in healthy adults. Experimental Gerontology, 90, 90-97.
  5. Darwish, H., Haddad, R., Osman, S., Ghassan, S., Yamout, B., Tamim, H., & Khoury, S. (2017). Effect of vitamin D replacement on cognition in multiple sclerosis patients. Scientific reports, 7, 45926.
  6. Morello, M., Landel, V., Lacassagne, E., Baranger, K., Annweiler, C., Féron, F., & Millet, P. (2018). Vitamin D improves neurogenesis and cognition in a mouse model of Alzheimer’s disease. Molecular neurobiology, 55(8), 6463-6479.
  7. Yamini, P., Ray, R. S., & Chopra, K. (2018). Vitamin D 3 attenuates cognitive deficits and neuroinflammatory responses in ICV-STZ induced sporadic Alzheimer’s disease. Inflammopharmacology, 26(1), 39-55.
  8. Alrefaie, Z. (2015). Vitamin D3 improves decline in cognitive function and cholinergic transmission in prefrontal cortex of streptozotocin-induced diabetic rats. Behavioural Brain Research, 287, 156-162.
  9. Durk, M. R., Han, K., Chow, E. C., Ahrens, R., Henderson, J. T., Fraser, P. E., & Pang, K. S. (2014). 1α, 25-Dihydroxyvitamin D3 reduces cerebral amyloid-β accumulation and improves cognition in mouse models of Alzheimer’s disease. Journal of Neuroscience, 34(21), 7091-7101.
  10. Shirazi, H. A., Rasouli, J., Ciric, B., Rostami, A., & Zhang, G. X. (2015). 1, 25-Dihydroxyvitamin D3 enhances neural stem cell proliferation and oligodendrocyte differentiation. Experimental and molecular pathology, 98(2), 240-245.
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  15. Chabas, J. F., Stephan, D., Marqueste, T., Garcia, S., Lavaut, M. N., Nguyen, C., … & Feron, F. (2013). Cholecalciferol (vitamin D 3) improves myelination and recovery after nerve injury. Plos one, 8(5), e65034.
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  26. Eid, A., Khoja, S., AlGhamdi, S., Alsufiani, H., Alzeben, F., Alhejaili, N., … & Tarazi, F. I. (2019). Vitamin D supplementation ameliorates severity of generalized anxiety disorder (GAD). Metabolic Brain Disease, 34(6), 1781-1786.
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  30. Al-Jaderi, Z., & Maghazachi, A. A. (2013). Effects of vitamin D3, calcipotriol and FTY720 on the expression of surface molecules and cytolytic activities of human natural killer cells and dendritic cells. Toxins, 5(11), 1932-1947.
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  34. Prietl, B., Treiber, G., Mader, J. K., Hoeller, E., Wolf, M., Pilz, S., … & Pieber, T. R. (2014). High-dose cholecalciferol supplementation significantly increases peripheral CD4+ Tregs in healthy adults without negatively affecting the frequency of other immune cells. European journal of nutrition, 53(3), 751-759.
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  36. Rafiee, M., Gharagozloo, M., Ghahiri, A., Mehrabian, F., Maracy, M. R., Kouhpayeh, S., … & Rezaei, A. (2015). Altered Th17/Treg ratio in recurrent miscarriage after treatment with paternal lymphocytes and vitamin D3: a double-blind placebo-controlled study. Iranian Journal of Immunology, 12(4), 252-262.
  37. Piantoni, S., Andreoli, L., Scarsi, M., Zanola, A., Dall’Ara, F., Pizzorni, C., … & Tincani, A. (2015). Phenotype modifications of T-cells and their shift toward a Th2 response in patients with systemic lupus erythematosus supplemented with different monthly regimens of vitamin D. Lupus, 24(4-5), 490-498.
  38. Giacomet, V., Vigano, A., Manfredini, V., Cerini, C., Bedogni, G., Mora, S., … & Zuccotti, G. V. (2013). Cholecalciferol supplementation in HIV-infected youth with vitamin D insufficiency: effects on vitamin D status and T-cell phenotype: a randomized controlled trial. HIV clinical trials, 14(2), 51-60.
  39. Scott, J. M., Kazman, J. B., Palmer, J., McClung, J. P., Gaffney‐Stomberg, E., & Gasier, H. G. (2019). Effects of vitamin D supplementation on salivary immune responses during Marine Corps basic training. Scandinavian journal of medicine & science in sports, 29(9), 1322-1330.
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  41. Zeng, Y., Luo, M., Pan, L., Chen, Y., Guo, S., Luo, D., … & Zhang, R. (2020). Vitamin D signaling maintains intestinal innate immunity and gut microbiota: potential intervention for metabolic syndrome and NAFLD. American Journal of Physiology-Gastrointestinal and Liver Physiology, 318(3), G542-G553.
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  43. Subramanian, K., Bergman, P., & Henriques-Normark, B. (2017). Vitamin D promotes pneumococcal killing and modulates inflammatory responses in primary human neutrophils. Journal of innate immunity, 9(4), 375-386.
  44. Su, D., Nie, Y., Zhu, A., Chen, Z., Wu, P., Zhang, L., … & Xiao, Z. (2016). Vitamin D signaling through induction of paneth cell defensins maintains gut microbiota and improves metabolic disorders and hepatic steatosis in animal models. Frontiers in physiology, 7, 498.
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  50. Krysiak, R., Szkróbka, W., & Okopień, B. (2019). The effect of vitamin D and selenomethionine on thyroid antibody titers, hypothalamic-pituitary-thyroid axis activity and thyroid function tests in men with Hashimoto’s thyroiditis: A pilot study. Pharmacological Reports, 71(2), 243-247.
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  57. Kim, J. S., Ryu, S. Y., Yun, I., Kim, W. J., Lee, K. S., Park, J. W., & Kim, Y. I. (2006). 1α, 25-Dihydroxyvitamin D3 protects dopaminergic neurons in rodent models of Parkinson’s disease through inhibition of microglial activation. Journal of Clinical Neurology, 2(4), 252-257.
  58. Garcion, E., Sindji, L., Nataf, S., Brachet, P., Darcy, F., & Montero-Menei, C. N. (2003). Treatment of experimental autoimmune encephalomyelitis in rat by 1, 25-dihydroxyvitamin D 3 leads to early effects within the central nervous system. Acta neuropathologica, 105(5), 438-448.
  59. Garcion, E., Sindji, L., Nataf, S., Brachet, P., Darcy, F., & Montero-Menei, C. N. (2003). Treatment of experimental autoimmune encephalomyelitis in rat by 1, 25-dihydroxyvitamin D 3 leads to early effects within the central nervous system. Acta neuropathologica, 105(5), 438-448.
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  65. Kanhere, M., He, J., Chassaing, B., Ziegler, T. R., Alvarez, J. A., Ivie, E. A., … & Tangpricha, V. (2018). Bolus weekly Vitamin D3 supplementation impacts gut and airway microbiota in adults with cystic fibrosis: a double-blind, randomized, placebo-controlled clinical trial. The Journal of Clinical Endocrinology & Metabolism, 103(2), 564-574.
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  79. Chen, L., Yang, R., Qiao, W., Zhang, W., Chen, J., Mao, L., … & Miao, D. (2019). 1, 25‐Dihydroxyvitamin D exerts an antiaging role by activation of Nrf2‐antioxidant signaling and inactivation of p16/p53‐senescence signaling. Aging Cell, 18(3), e12951.
  80. Tao, S., Zhang, H., Xue, L., Jiang, X., Wang, H., Li, B., … & Zhang, Z. (2019). Vitamin D protects against particles‐caused lung injury through induction of autophagy in an Nrf2‐dependent manner. Environmental toxicology, 34(5), 594-609.
  81. Zhang, H., Xue, L., Li, B., Zhang, Z., & Tao, S. (2019). Vitamin D protects against alcohol‐induced liver cell injury within an NRF2–ALDH2 feedback loop. Molecular nutrition & food research, 63(6), 1801014.
  82. Rao, Z., Zhang, N., Xu, N., Pan, Y., Xiao, M., Wu, J., … & Chen, Y. (2017). 1, 25-Dihydroxyvitamin D Inhibits LPS-Induced High-Mobility Group Box 1 (HMGB1) Secretion via Targeting the NF-E2-Related Factor 2–Hemeoxygenase-1–HMGB1 Pathway in Macrophages. Frontiers in immunology, 8, 1308.
  83. Zhu, C. G., Liu, Y. X., Wang, H., Wang, B. P., Qu, H. Q., Wang, B. L., & Zhu, M. (2017). Active form of vitamin D ameliorates non-alcoholic fatty liver disease by alleviating oxidative stress in a high-fat diet rat model. Endocrine journal, 64(7), 663-673
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