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Vitamin D at Night
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References
https://pubmed.ncbi.nlm.nih.gov/23665342/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5207540/
https://www.jandonline.org/article/S2212-2672(14)01468-3/fulltext
Timestamps ⏱
0:00 – Intro
0:24 – 50% off Hiya
1:13 – Vitamin D at Night
4:43 – When to Take Vitamin D
I wish I could give you a point blank answer on the best time to take vitamin D but we have to parse out some interesting research to understand because in theory it would make sense that we wouldn’t want to take vitamin D at night because maybe it’s coming from
The Sun and the sun wakes us up but we have to get more granular so I’ve got some interesting research here so let’s go ahead and Dive Right In after today’s video I put a 50% off discount link for haa kids multivitamins I’m a dad I’ve
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Them out they’ve got an awesome awesome lineup and I think you’ll really dig it and your kids will dig it too and if they don’t like them they taste good and you can eat them so when we first look at this like we think okay we have circadian cues and environmental cues in
Other words like we have environmental cues from the Sun and then we have cellular cues that are telling us hey like uh you know if it’s dark out like it doesn’t make sense to be getting a nutrient that we’d get from the Sun but I have some flaws with that theory
Because vitamin D takes a while to ultimately kind of synthesize in the body right so if we go out in the sun it’s not like we instantly increase our vitamin D levels like to get to that 25 hydroxy vitamin D like we have multiple processes that occur in order to get
There and there’s handoffs and there’s like D2 to D3 anyway it’s complicated but it’s not as immediate not to say that going out in the sun doesn’t give you energy I just think that that’s much more a photobiomodulation thing like we can receive and see and our cells our mitochondria can actually receive
Signals from light sort of like red light therapy can help with ATP production like going outside in the sun can give you energy but it’s probably not just from vitamin D however there’s interesting literature to suggest that maybe taking vitamin D at night isn’t best but we have to again parse through
The nonsense too so we have to look at this study that was published in brain behavior and Immunity it took a look at subjects that consumed 800 IUS of vitamin D or 4300 is I of vitamin D okay and they measured a particular melatonin metabolite in the urine called 6 smmt
This was able to give them a peak into how much Melatonin they were producing at 3 months when taking melatonin at a higher dose vitamin D level went up in the blood but 6 smt went down melatonin went down this did not happen in the low dose group only happened in the high
Dose Group after one year this is what’s sketchy vitamin D levels came back down a little bit and six smt melatonin went back up well this sounds like a good thing sounds like the body’s establishing things what’s interesting about this is that why did vitamin D levels start to come back down after
Being on the same dose for a year that tells me that maybe synthetic vitamin D isn’t the best thing perhaps because vitamin D is a hormone is it like taking exogenous testosterone where if a guy takes it he’s going to shut down his own production I don’t know just kind of
Talking out of the side of my mouth but it raises those concerns because I’ve been concerned about synthetic vitamin D for a long time which is why I’ve always been a fan of cod liver oil getting it in a true bioavailable form eating high amounts of eggs and fatty fish where I
Can get vitamin D in that way now this isn’t a video to bash vitamin D so let’s keep going but if we look at a study that was published in medicine it took a look at 120 people that had low levels of Vitamin D it gave them a really quick
Shot of a 100,000 IUS of vitamin D almost immediately there were improvements in energy like their fatigue levels went down okay well I mean something is happening there right well we have to remember that vitamin D has a hormonal Cascade of different things it impacts lipids it impacts atopos tissue impacts energy metabolism
Impacts our uh hormonal Health our Sexual Health our brain health so who knows the energy could have just been metabolically deranged actions correcting themselves it’s correlative we don’t know for sure and moderately subjective but what we do know is that we do have circadian cues and if this is
A large bolus coming in it does imply that yeah you are out in the sun but there’s another piece that we can look at to help us understand when we should take it we do know that if you take vitamin D with a meal particularly with monounsaturated fatty acids or
Polyunsaturated fatty acids Peak absorption is about 32% higher so what I’m suggesting is hm Whole Food forms of vitamin D mackerel sardines anchovies salmon huh interesting in their bioavailable already fat form you’re probably going to get better absorption so if you do take a vitamin D supplement
Maybe it makes sense to take it with a meal and if you start looking at the literature you find hey if you take it earlier in the day it seems to be a better subjective response so maybe you take it with dinner and you have dinner
A little bit earlier at maybe 5:00 p.m. but it brings the other question to mind well how much vitamin D are you really trying to take and something that I talk about all the time do we want to rely on a synthetic form of vitamin D that might
Deplete other things might deplete our bioavailable retinol a it might impact our ability to utilize vitamin D who knows like we saw in that initial study who knows right so getting it from something like cod liver oil where you can still get an omega-3 vitamin A and
Vitamin D form might just make the most sense but more importantly Maybe you should consider taking a lower dose of vitamin D and improving metabolic health so that the vitamin D levels restore a little bit naturally because I’m inclined to think that maybe we don’t have a vitamin D issue here maybe we
Have a larger metabolic issue that is manifesting through a biomarker that we can see clearly like our vitamin D levels so we correct that vitamin D by taking a synthetic vitamin D but are we actually fixing the issue by taking a vitamin D are we just masking the bigger
Problem where none of our symptomology really improves just that number on the lab reading so try taking a lower dose earlier in the day but along with the proper nutrition that would go along with dietary vitamin D A little bit of calcium a little bit of Omega-3s a
Little bit of monounsaturated fats maybe some avocados maybe some macadamia nuts something like that but I all means it’s not worth it to take anything over like four or 5,000 IUS directly before bed it seems as though that will decrease melatonin as always keep it locked in
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