October 31, 2020, I printed a scientific evaluation1 within the journal Vitamins, co-written with William Grant, Ph.D., and Dr. Carol Wagner, each of whom are a part of the GrassrootsHealth knowledgeable vitamin D panel.
This paper, “Proof Concerning Vitamin D and Threat of COVID-19 and Its Severity” — which you’ll be able to obtain and browse at no cost — is the second most downloaded research from this journal up to now 12 months.
Our paper can be No. 2 in citations for articles up to now 12 months, and No. 4 for views. Article metrics reveal it’s been seen 131,458 instances as of November 2, 2021, with a day by day common of 62 views. The second and third most-viewed articles have been additionally on vitamin D for COVID.
The research with probably the most downloads up to now 12 months, at 62,590 downloads, and the all-time highest variety of views (178,562) is one other vitamin D paper2 by Bhattoa et.al., which discovered vitamin D supplementation diminished the danger of influenza and COVID-19 infections and deaths. The coauthors of my paper, Grant and Baggerly, have been coauthors on this paper as properly.
A 3rd vitamin D paper, by Annweiler et. al., additionally nabbed the No. 1 spot for most-cited research up to now 12 months. This research discovered vitamin D supplementation improved survival in frail aged hospitalized with COVID-19.
All of that is extremely encouraging, and demolishes the ridiculous declare that there’s “no scientific foundation” for the advice of vitamin D for COVID. Certainly, as of September 27, 2020, information from 14 observational research — summarized in Desk 1 of our paper3 — point out vitamin D blood ranges are inversely correlated with the incidence and/or severity of COVID-19.
What’s extra, the proof usually satisfies Hill’s standards for causality in a organic system4 (i.e., energy of affiliation, consistency of proof, temporality, organic gradient, plausibility or mechanism of motion, and coherence, though coherence nonetheless must be verified experimentally).
Mechanisms of Motion
As defined in our paper, having ample vitamin D in your system can cut back your threat of COVID-19 and different respiratory infections through a number of totally different mechanisms, together with however not restricted to the next:5
Decreasing the survival of viruses
Inhibiting the replication of viruses6
Decreasing inflammatory cytokine manufacturing
Sustaining endothelial integrity (endothelial dysfunction contributes to vascular irritation and impaired blood clotting, two hallmarks of extreme COVID-19)
Growing angiotensin-converting enzyme 2 (ACE2) concentrations — Angiotensin II is a pure peptide hormone that will increase blood strain by stimulating aldosterone. ACE2 usually consumes angiotensin I, thereby decreasing the focus of angiotensin II. Nevertheless, SARS-CoV-2 an infection downregulates ACE2, leading to extreme accumulation of angiotensin II, which worsens the an infection
Boosting your general immune perform by modulating your innate and adaptive immune responses
Decreasing respiratory misery7
Enhancing general lung perform
Serving to produce surfactants in your lungs that support in fluid clearance8
From my perspective, vitamin D optimization is without doubt one of the best, least costly and most impactful methods to scale back your threat of great SARS-CoV-2 an infection and different respiratory infections.
Vitamin D optimization is especially necessary for dark-skinned people (who are inclined to have decrease ranges than Caucasians until they spend prolonged time within the solar), the aged, and people with preexisting persistent well being situations.
All of those are additionally threat components for COVID-19, so population-wide optimization of vitamin D ranges might considerably enhance COVID outcomes among the many most weak.
Vitamin D additionally lowers your threat of a number of main persistent killers and comorbidities related to poor COVID-19 prognosis, together with weight problems,9 Sort 2 diabetes,10 hypertension11 and coronary heart illness.12 All of those components make it an necessary element of COVID-19 prevention and therapy.
Vitamin D helps stop these situations largely as a result of it’s a fats soluble steroid hormone that penetrates practically each cell in your physique and passes into the nucleus to have an effect on the optimization of two,000 to three,000 genes to create a more healthy you.
Vitamin D Is a Key Part for Optimum Immune Operate
Whereas the official narrative is now that the human physique is defenseless with out gene-based intervention (i.e., mRNA or DNA-based COVID injections), anybody nonetheless capable of suppose clearly will acknowledge the nonsense of that argument. The reality is, your physique is well-equipped to deal with nearly any an infection, offered your immune system is working correctly, as that’s your physique’s first line of protection.
Vitamin D receptors are present in a lot of totally different tissues and cells, together with your immune cells. This implies vitamin D performs an necessary position in your immune perform particularly. If vitamin D is missing, your immune system might be impaired, which in flip makes you extra prone to infections of all types.
Within the video on the prime of this text, Dr. Roger Seheult evaluations how vitamin D works, and its advantages, each for respiratory infections usually and because it pertains to COVID-19. Importantly, vitamin D is a steroid hormone that may go by way of mobile membranes into the nucleus and controls the expression of genes. So, it’s not only a mere vitamin required as a cofactor. It may possibly really modify how the cells in your physique behave and performance. As famous by Seheult, vitamin D:
- Stimulates “the innate immune response, which offers frontline safety towards infectious brokers”
- Will increase expression of antimicrobial peptides in your monocytes and neutrophils — each of which play necessary roles in COVID-19
- Enhances expression of an antimicrobial peptide known as human cathelicidin, “which is of particular significance in host defenses towards respiratory tract pathogens”
Greater Vitamin D Ranges Decrease Threat of COVID An infection
Whereas Seheult additionally evaluations a variety of research vitamin D in relation to respiratory sicknesses aside from COVID-19, SARS-CoV-2-specific investigations have discovered that COVID-19 is way extra widespread in vitamin D poor people.
In a single research,13,14,15 82.2% of COVID-19 sufferers examined have been poor in vitamin D, in comparison with 47.2% of population-based controls. (Imply vitamin D ranges have been 13.8 ± 7.2 ng/ml, in comparison with 20.9 ± 7.4 ng/ml in controls.)
Additionally they discovered that blood ranges of vitamin D have been inversely correlated to D-dimer ranges (a measure of blood coagulation). Many COVID-19 sufferers have elevated D-dimer ranges, that are related to blood clots. Vitamin D has additionally been linked to a decrease threat of testing optimistic for COVID-19 within the first place.
The most important observational research16 to this point, which checked out information for 191,779 American sufferers, discovered that of these with a vitamin D degree under 20 ng/ml (deficiency), 12.5% examined optimistic for SARS-CoV-2, in comparison with 8.1% of those that had a vitamin D degree between 30 and 34 ng/ml (adequacy) and solely 5.9% of those that had an optimum vitamin D degree of 55 ng/ml or larger. Based on the authors:
“SARS-CoV-2 positivity is strongly and inversely related to circulating 25(OH)D ranges, a relationship that persists throughout latitudes, races/ethnicities, each sexes, and age ranges.”
Vitamin D Standing Influences COVID-19 Severity
COVID-19 sufferers who’ve larger vitamin D ranges additionally are inclined to have milder sickness and higher outcomes general. One research17,18 discovered the danger of extreme COVID-19 and associated deaths just about disappeared when vitamin D ranges have been above 30 ng/mL (75 nmol/L).
In one other research,19 COVID-19 sufferers with a vitamin D degree between 21 ng/mL (50 nmol/L) and 29 ng/mL (75 nmol/L) had a 12.55 instances larger threat of loss of life than these with a degree above 30 ng/mL. Having a degree under 20 ng/mL was related to a 19.12 instances larger threat of loss of life.
Our vitamin D paper20 additionally lists information from 14 observational research that present vitamin D blood ranges are inversely correlated with the incidence and/or severity of COVID-19. That is fairly logical, contemplating vitamin D regulates inflammatory cytokine manufacturing — a deadly hallmark of COVID-19 — and is a crucial regulator of your immune system.
Seheult additionally evaluations research exhibiting COVID-19 outcomes look like linked to UVB publicity. For instance, in a single such research,21 they discovered a marked variation in mortality relying on whether or not the sufferers lived above or under 35 levels North latitude. As famous by the authors:22
“… the speculation will not be that vitamin D would shield towards SARS-CoV-2 an infection however that it could possibly be crucial in stopping the cytokine storm and subsequent acute respiratory misery syndrome that’s generally the reason for mortality.”
Optimize Your Vitamin D Degree
Whereas typical drugs insists a vitamin D degree of about 20 ng/mL is enough, that basically solely applies for bone well being. For optimum well being, immune perform and illness prevention, you desire a blood degree between 60 ng/mL and 80 ng/mL year-round. In Europe, the measurements you’re on the lookout for are 150 nmol/L and 200 nmol/L.
Should you dwell in a sunny locale and observe wise solar publicity year-round, you won’t want any dietary supplements. The DMinder app23 is a useful device to see how a lot vitamin D your physique could make relying in your location and different particular person components.
I stroll on the seaside for about an hour a day, carrying solely shorts and a cap — and no sunscreen, because it filters out the ultraviolet rays that set off vitamin D manufacturing — and haven’t wanted oral supplementation for over a decade. (Remember the fact that the one manner to make sure your solar publicity is sufficient is to get examined, ideally twice a 12 months, in summer time and winter.)
Many, sadly, don’t get sufficient solar publicity for one purpose or one other, and in these instances, an oral vitamin D complement could also be required. Simply keep in mind that an important issue right here is your blood degree, not the dose, so earlier than you begin, get examined so you realize your baseline.
Right here’s a fast abstract of easy methods to decide whether or not you would possibly want an oral complement, and your best dosage:
1. First, measure your vitamin D degree — One of many best and most cost-effective methods of measuring your vitamin D degree is to take part within the GrassrootsHealth’s customized vitamin mission, which features a vitamin D testing equipment. As soon as you realize what your blood degree is, you possibly can assess the dose wanted to take care of or enhance your degree.
2. Assess your individualized vitamin D dosage — To do this, you possibly can both use the chart under, or use GrassrootsHealth’s Vitamin D*calculator. To transform ng/mL into the European measurement (nmol/L), merely multiply the ng/mL measurement by 2.5. To calculate how a lot vitamin D you might be getting from common solar publicity along with your supplemental consumption, use the DMinder app.24
3. Retest in three to 6 months — Lastly, you’ll have to remeasure your vitamin D degree in three to 6 months, to guage how your solar publicity and/or complement dose is working for you.
Easy Strategy to Enhance Your Vitamin D Absorption
Remember the fact that the precise dosage required to take care of an optimum vitamin D degree can fluctuate broadly from individual to individual relying on quite a lot of components, together with pores and skin pigmentation, age and weight. Your intestine well being can even play an necessary position in how properly you take in the vitamin D you’re taking.25
When you could have a wholesome intestine, useful micro organism produce butyrate by breaking down dietary fiber. Butyrate, in flip, helps enhance vitamin D, so the extra butyrate you could have, the extra vitamin D your physique can take in.
One other issue that may affect your vitamin D absorption is your magnesium degree.26 Magnesium is required for the conversion of vitamin D into its energetic type.27,28,29,30 Based on a scientific evaluation31,32 printed in 2018, about half of Individuals taking vitamin D dietary supplements could not get vital profit because the vitamin D merely will get saved in its inactive type, and the rationale for it is because they’ve inadequate magnesium ranges.
Analysis by GrassrootsHealth33 exhibits you want 146% extra vitamin D to attain a blood degree of 40 ng/ml (100 nmol/L) if you don’t take supplemental magnesium, in comparison with taking your vitamin D with at the very least 400 mg of magnesium per day.
Your vitamin K2 consumption can even have an effect on your required vitamin D dosage. Based on GrassrootsHealth,34 “mixed consumption of each supplemental magnesium and vitamin K2 has a larger impact on vitamin D ranges than both individually,” and “these taking each supplemental magnesium and vitamin K2 have the next vitamin D degree for any given vitamin D consumption quantity than these taking both supplemental magnesium or vitamin K2 or neither.”
Information35 from practically 3,000 people revealed 244% extra oral vitamin D was required to get 50% of the inhabitants to attain a vitamin D degree of 40 ng/ml (100 nmol/L) in the event that they weren’t concurrently additionally taking magnesium and vitamin K2. So, a easy solution to optimize your vitamin D absorption is to take it along with magnesium and K2.