Supplement Series: Vitamin D (Part 4 of 5)

Man in Black Trunks Wearing Black Swim Cap

Welcome back to our 5-part expert series on Vitamin D.

In our last post, we talked about the importance of vitamin D in keeping our minds sharp and fending off the loss of our precious memories.

In part four of our vitamin D supplement series, we are focusing on the link between this important nutrient and metabolic health. Recent studies have shown that vitamin D plays a central role in regulating blood glucose levels and helping to prevent diabetes and metabolic syndrome. With such a focus on weight management through advertising on summer bodies and diet culture, having something more tangible but less flashy can make all the difference.

How Vitamin D Affects Metabolism  

Vitamin D is a fat-soluble vitamin that helps regulate the body’s metabolism of carbohydrates, proteins, and fats. It also helps maintain healthy bones and muscles by promoting calcium absorption. Research has found that low levels of vitamin D can lead to insulin resistance (the inability of cells to respond properly to insulin) which can increase the risk of developing diabetes or metabolic syndrome.[2] Additionally, research shows that individuals with higher levels of vitamin D are less likely to develop type 2 diabetes than those with lower levels.[3]

The Link Between Vitamin D Deficiency and Diabetes/Metabolic Syndrome

Metabolic syndrome (MetS) is an umbrella term for a group of conditions which increase the risk of heart disease, stroke, and diabetes. Those who are considered standard weight with no other significant risk factors are 3x more likely to die if they have metabolic syndrome.[4] A meta-analysis as demonstrated that for every 10 ng (25 nmol) drop in vitamin D, people were 13% more likely to develop this syndrome.[5] This data is highly applicable when we consider the prevalence of metabolic syndrome often increases with age due to natural changes in resting metabolic rate. In post-menopausal women, 1,000 IU’s of vitamin D taken every day over nine months reduced their risk of developing MetS by 42%, high triglycerides by 43% and dysregulated blood sugars by 23% compared to placebo.[6]

In a throw-back to our last article, when MetS was diagnosed alongside low vitamin D, the risk of senior cognitive impairment was three times higher than healthy seniors.[7] This study demonstrates the dangerous synergy that exists between these types of health concerns.

If you’ll recall during our discussion on cardiovascular health, blood pressure could be correlated to latitude, the degrees of separation from the equator. The same goes for diabetes in this case which is up to five times more prevalent depending on how far you are from the equator. On study showed that the risk of type 1 diabetes jumped by 3.5% for every degree of latitude.[8] Similar data, referred to as climatological determinants, were found across populations in China[9], Norway [10] and Sweden [11].

Vitamin D Supplementation Can Help Improve Metabolic Health

The good news is that if you are deficient in vitamin D, you can supplement with it safely and effectively! Research released in September 2022 assessed several studies looking at how various nutrients influence glycemic control in those with type 2 diabetes. After excluding low-quality studies, only vitamin D was effective in reducing glycated hemoglobin (HbA1c), fasting blood sugar, insulin, and homeostasis model assessment-estimated insulin resistance (HOMA-IR).[12]

Research suggests that children taking a daily dose of two thousand IU (international units) per day can reduce their risk of developing type 1 diabetes 7-fold.[13] Additionally, studies have found that taking a daily dose of at least 30,000 IU per week can help reduce inflammation which is linked to many chronic diseases including cancer and heart disease. [14]

In conclusion, there is a clear link between low levels of vitamin D and an increased risk for developing diabetes or metabolic syndrome. Keeping your levels above 61ng/mL or 150 nmol/L can be one of the most efficient ways to ward off diabetes, maintain a healthy lipid profile and stabilize glycemic control.[15]

We hope you learned something new today! Join us next time for a conversation on vitamin D status and immune function.

References

  1. Pelczyńska, Marta, et al. "Impact of 25-hydroxyvitamin D, free and bioavailable fractions of vitamin D, and vitamin D binding protein levels on metabolic syndrome components." Archives of Medical Science 13.4 (2017): 745-752.

  2. Al-Shoumer, Kamal AS, and Thamer M. Al-Essa. "Is there a relationship between vitamin D with insulin resistance and diabetes mellitus?." World journal of diabetes 6.8 (2015): 1057.

  3. Zhang, Fang Fang, et al. "Vitamin D deficiency is associated with high prevalence of diabetes in Kuwaiti adults: results from a national survey." BMC Public Health 16.1 (2016): 1-9.

  4. Shi, Ting Huai, Binhuan Wang, and Sundar Natarajan. "The influence of metabolic syndrome in predicting mortality risk among US adults: importance of metabolic syndrome even in adults with normal weight." Preventing chronic disease 17 (2020): E36.

  5. Ju, Sang Yhun, Hyun Suk Jeong, and Do Hoon Kim. "Blood vitamin D status and metabolic syndrome in the general adult population: a dose-response meta-analysis." J Clin Endocrinol Metab 99.3 (2014): 1053-1063.

  6. Ferreira, P. P., et al. "Vitamin D supplementation improves the metabolic syndrome risk profile in postmenopausal women." Climacteric 23.1 (2020): 24-31.

  7. Lee, Eun Young, et al. "Association of metabolic syndrome and 25‐hydroxyvitamin D with cognitive impairment among elderly Koreans." Geriatrics & Gerontology International 17.7 (2017): 1069-1075.

  8. Ball, Stephen J., et al. "Spatial and temporal variation in type 1 diabetes incidence in Western Australia from 1991 to 2010: increased risk at higher latitudes and over time." Health & place 28 (2014): 194-204.

  9. Yang, Ze, et al. "Childhood diabetes in China: enormous variation by place and ethnic group." Diabetes care 21.4 (1998): 525-529.

  10. Joner, Geir, et al. "Nationwide, prospective registration of type 1 diabetes in children aged< 15 years in Norway 1989–1998: no increase but significant regional variation in incidence." Diabetes care 27.7 (2004): 1618-1622.

  11. Nyström, L., et al. "Risk of developing insulin-dependent diabetes mellitus (IDDM) before 35 years of age: indications of climatological determinants for age at onset." International journal of epidemiology 21.2 (1992): 352-358.

  12. Kazemi, Asma, et al. "Comparison of nutritional supplements for glycemic control in type 2 diabetes: A systematic review and network meta-analysis of randomized trials." Diabetes Research and Clinical Practice (2022): 110037.

  13. Hyppönen, Elina, et al. "Intake of vitamin D and risk of type 1 diabetes: a birth-cohort study." The Lancet 358.9292 (2001): 1500-1503.

  14. El Hajj, Cynthia, et al. "Effect of vitamin D supplementation on inflammatory markers in non-obese Lebanese patients with type 2 diabetes: A randomized controlled trial." Nutrients 12.7 (2020): 2033.

  15. Mohamad, Magda I., Enas E. El-Sherbeny, and Meram M. Bekhet. "The effect of vitamin D supplementation on glycemic control and lipid profile in patients with type 2 diabetes mellitus." Journal of the American college of nutrition 35.5 (2016): 399-404.

Owen Wiseman