Vitamin D absorption decreases under stress
Under prolonged stress, vitamin D absorption in the intestines decreases, leading to low vitamin D levels. Both vitamin D and cortisol require cholesterol as a basic building block. When the body is under stress, cholesterol is preferentially used to produce cortisol, reducing its use for vitamin D production . Therefore, people under high stress often experience both high cortisol and low vitamin D levels.
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Cortisol, immunity, and autoimmune issues
Cortisol lowers white blood cell count, weakens the immune system, and increases the risk of infection, especially viral infections. Meanwhile, vitamin D plays a crucial role in immune protection and regulating excessive immune responses. Stress can even trigger autoimmune diseases such as multiple sclerosis, rheumatoid arthritis, Hashimoto's thyroiditis, Graves' disease, and type 1 diabetes.
A common treatment for autoimmune diseases is synthetic cortisol (such as prednisone ). Stress may trigger the disease, but the treatment uses cortisol to control inflammation, suggesting that the body may have a reduced ability to respond to cortisol, or that vitamin D deficiency may also be involved.
Impaired absorption of vitamin D
Vitamin D absorption can be influenced by genes, such as the inability to effectively convert to the active form or insufficient vitamin D receptor activity. Aging, darker skin, lack of sunlight, winter, and insulin resistance can all reduce vitamin D absorption. Therefore, many people are prone to low vitamin D levels under stress .
Studies show that vitamin D supplementation can help lower excessively high cortisol levels.
Methods to improve low vitamin D and high cortisol
- Increase your sources of vitamin D : sunlight, fatty fish, or supplement with vitamin D3 (approximately 10,000 IU , increase as needed).
- Magnesium supplementation helps vitamin D work and lowers cortisol levels.
- Supplementing with zinc helps vitamin D receptors function properly.
- Use herbs that can balance stress (such as ashwagandha ).
- Engage in moderate exercise (such as walking or hiking) and avoid overtraining.
- Improves sleep, lowers cortisol, and retains vitamin D.
- Consuming sea salt in moderation can help with sleep and reduce stress.
- Get plenty of sunshine to enhance vitamin D production .
- Supplementing with vitamin B1 can relieve stress and anxiety.
- Reduce refined sugar and refined carbohydrates to avoid excessive consumption of vitamin B1 .
It is also mentioned that AHCC can help regulate the sympathetic and parasympathetic nervous systems and improve sleep. A link is provided in the video to download a complete summary of methods for lowering cortisol.
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Conclusion:
Chronic stress can affect both cortisol and vitamin D levels, thereby impacting immunity and overall bodily balance. Nutritional supplements, improved sleep, and lifestyle adjustments can effectively support the body in returning to a healthier state.
YouTube source: https://youtu.be/ecyTiNbOM7E
YouTube Column: Dr. Berg's Chinese Health Knowledge
