This blog was written by Chelsea, our on-staff Holistic Nutritionist! Book sessions with Chelsea over on our registration site at https://reconline.yorkulions.ca/
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Something I’ve heard in my practice over the years is “I’m still showing extremely low levels of vitamin D AND I’m supplementing!”
Low vitamin D is a common problem, especially in PCOS, and is associated with insulin resistance, infertility, menstrual cycle irregularity, and hirsutism. Research shows that up to 85% of women with PCOS have low levels of vitamin D (<20 ng/ml). The optimal level for vitamin D remains unknown, but the reference normal starts at 30 ng/ml.
In addition to immune regulation, mood, and energy, vitamin D plays a role in regulating insulin and glucose metabolism, estrogen and progesterone synthesis, and ovarian follicular development.
Studies examining the effect of vitamin D supplementation on different parameters in women with PCOS have demonstrated positive outcomes, such as:
improvement in menstrual regularity
improvement in acne
reduction in elevated anti-Mullerian hormone
While there seems to be a link between PCOS and vitamin D, the research is inconclusive in determining cause and effect. Nevertheless, restoring and maintaining a normal vitamin D level could help to improve insulin sensitivity and restore menstrual cycles.
5 Potential Reasons for Low Vitamin D Despite Supplementing
You’re not taking your vitamin D supplement properly. Vitamin D is fat-soluble, meaning it needs dietary fat to get absorbed into the body. If you’re taking vitamin D on an empty stomach or several hours after eating, before bed, or away from food, you may not be absorbing it. Be sure to take your vitamin D with a meal that contains a good amount of high-quality fat, such as butter, olive oil, or nuts.
You have poor absorption. You may not be absorbing vitamin D if your gut is compromised. Some indications that you may have reduced absorptive capacity in the gut:
· you have frequent gut issues such as bloating, constipation, or diarrhea
· you’ve been diagnosed with Celiac disease, Crohn’s, pancreatitis, or liver disease
· you have a history of excessive antibiotic use
· you don’t have a gallbladder.
3. You have other nutrient deficiencies. Magnesium and vitamin B3 are required to convert vitamin D in pill form into 25-hydroxy vitamin D, the form that circulates in the blood, and 1-25 dihydroxy vitamin D, the biologically active form.
4. You require a higher dose. Some research shows that body mass is inversely associated with vitamin D levels. In other words, the more body fat you have, the lower your vitamin D level. Since vitamin D is fat-soluble, it may get stored in fat tissue. You may require a higher dose of supplemental vitamin D to achieve normal serum levels. Talk to your doctor or dietitian to help you determine what’s right for you
5. You have a gene mutation. There is emerging evidence to suggest that a mutation in CYP2R1 and Vitamin D Receptor (VDR) affects vitamin D metabolism. While testing for these genes is not mainstream, if you have stubbornly low vitamin D, you can talk to your doctor about additional testing of nutrients such as magnesium, calcium, phosphorus, and 1,25-dihydroxy vitamin D (the active form of vitamin D) to identify the root cause of your vitamin D deficiency.
There are many reasons for low vitamin D. Talk to your doctor, insist that you get tested, and ensure that your level is in the normal range. Then, work with the right practitioner for you to figure out the right supplement, dosage, and meal plan to keep your levels steady! If you don’t fix the root cause of the problem, you’ll keep coming back to the same spot.
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