Vitamin D & the Thyroid Connection
Vitamin D is a key-player in the normal functioning of many organs, including the thyroid. While we don’t yet know the full extent to which Vitamin D affects the thyroid, we do know that low levels are linked with the development of thyroid disorders. A recent meta-analysis of 42 studies with patients who had thyroid disorders showed that Vitamin D deficiency is associated with the development of autoimmune thyroid diseases, Hashimoto’s thyroiditis, and hypothyroidism. (Taheriniya S., 2021) PMID: 34425794
Signs & Sympoms of Vitamin D deficiency:
Fatigue
Frequent illness
Difficulty sleeping
Hair loss
Reduced cognition (brain function)
Bone pain
Low mood & mood swings
Muscle weakness & aching
Ways to Optimize Vitamin D stores:
Consume fat-soluble vitamin rich foods A, D, E, & K. Vitamin A and K are essential co-factors to metabolize Vitamin D.
Adequate magnesium stores are required for all 3 of the metabolic conversions that activate vitamin D. Magnesium deficiency is extremely common, so increasing magnesium stores through supplementation and magnesium-rich foods is one of the best ways to optimize vitamin D.
Use epsom salt baths or magnesium lotion at night
5-30 mins of sun exposure w/o sunscreen, 3x per week is sufficient for most people to produce enough Vitamin D, except in Northern regions. Try the D-minder app.
Take a Magnesium supplement: Threonate and Glycinate forms are best absorbed and have a nice relaxing effect.
Food rich sources of Vitamin D : oily fish (salmon, sardines), eggs, liver, dairy
Risk Factors for Low Vitamin D : Vegetarian/Vegan diets, higher melanin (darker skin tones), residing in Northern regions
Vitamin D 25-OH blood levels of > 20 ng/mL are considered sufficient. Levels > 50 ng/mL are optimal.
To maintain a Vitamin D 25-OH level at or above 30 ng/mL, requires 1,000-2,000 IU of Vit D supplemented per day for most people in the North, according to the American Association of Clinical Endocrinologists.
IMPORTANT CONSIDERATIONS: Vitamin D increases the uptake of calcium. In order to move the extra calcium from your blood vessels into your bones and teeth where you want it, you need Vitamin K2. If Vitamin D is taken alone, excess calcium deposits can form inside your blood vessels, heart, kidneys, and brain.
Though rare, Vitamin D is toxic in high doses. Test once per year along with your annual labs to know your correct dose.