Sufficient vitamin D levels requires more than a healthy diet and taking supplements—good vitamin D levels need the right cofactors too. A shocking three-quarters of the US population has too little vitamin D, even in sunny locales. Vitamin D is necessary to dampen inflammation and tame autoimmune diseases. Some people with autoimmunity may even need extra vitamin D due to a genetic variation that affects the ability of their cells to absorb adequate vitamin D.
In addition to supplementing with fat-soluble vitamin D (cholecalciferol), make sure you are getting the right cofactors, or “helper molecules” that assist in the biochemical transformations required by vitamin D.
These include fat-soluble vitamin A, magnesium, and K2, which make vitamin D more bioavailable and help prevent D overload.
Vitamin A and vitamin D work together to make sure your genetic code functions appropriately. There are two main types of vitamin A:
Beta-carotene, found in brightly colored fruits and vegetables, apricots, mango, and leafy greens.
Retinol, found in organ meats and dairy products.
You can take vitamin A in supplement form as both beta-carotene and retinol, however retinol is the more active form. Although it’s also possible to take too much retinol. Your body can’t get rid of it easily, which can be harmful.
Magnesium. You can obtain sufficient magnesium through food, but high doses of vitamin D3 deplete magnesium. If you are already low in magnesium and supplement with vitamin D, supplementing with magnesium may avoid headaches, cramping, nausea, numbness and more that may accompany high doses of D3.
The Vitamin D Council recommends 500–700mg of magnesium per day. Supplement sources include magnesium glycinate, magnesium citrate, and magnesium malate. Each has unique effects, so consult with my office to learn which is right for your needs.
Magnesium-rich foods include dark leafy greens, potato, beans, lentils, avocado, bananas, figs, strawberries, blackberries, nuts, seeds, brown rice, and dark chocolate.
Vitamin K2. Vitamin D toxicity can cause soft tissue to accumulate calcium and calcify like bone. In contrast, sufficient vitamin D i may even protect against calcium deposits in arteries.
Vitamin K2 is an important cofactor for vitamin D to help the body deposit calcium in appropriate locations such as the bones and teeth, and to prevent calcium from depositing where it doesn’t belong, such as the soft tissues, arterial walls, joints and organs.
Healthy gut bacteria are necessary to convert vitamin K1 to the more active form K2. However, we can supply our K1 needs through eating cabbage, kale, spinach, chard, green leafy vegetables, broccoli, cauliflower, Brussels’ sprouts, and sauerkraut. These foods will also promote healthy gut bacteria.
The National Academy of Sciences recommends 90mcg of K2 for women and 120mcg for men.
However, Osteoporosis International recommends 180 mcg a day of K2 as MK-7.
If you take blood thinning medicines such as Warfarin or Coumadin, vitamin K supplements can affect how well your blood clots, so please talk to your doctor.
If you would like help understanding about the the necessity of vitamin D cofactors, you can schedule a FREE 15-MINUTE CONSULTATION with Dr. Celaya.
Checking your vitamin D level periodically can help you improve your health if you suffer from chronic illness.
In functional medicine we measure vitamin D levels with a serum 25-hydroxy vitamin D test. Optimal levels are between 50 and 80 ng/mL.
If you suffer from leaky gut or autoimmunity, you may be more prone to a genetic vitamin D deficiency, so make sure to pay attention to this vital vitamin.
Most of us have taken antibiotics to treat infections, whether for a nasty bug, a bad scrape, or after surgery. We tend to trust doctors’ recommendation, however, new data about the alarming side effects of a class of antibiotics called fluoroquinolones makes it clear they should only be used as a last resort.
Fluoroquinolones are a class of broad-spectrum antibiotics commonly prescribed for infections of the kidneys, urinary tract, sinuses, and respiratory tract.
Known by names such as Cipro (ciprofloxacin), Cipro XR, Proquin XR, Levaquin (levofloxacin), Floxin, Noroxin, Avelox, Factive, and certain generics, any drug ending in “floxacin” is in this class.
The side effects — sometimes called “getting floxed” — are so severe, the Food and Drug Administration warns to avoid taking this family antibiotics unless there is absolutely no another option.
Fluoroquinolones increase risk of tendinitis and tendon rupture
While fluoroquinolones are known for various side effects, one that may come as a surprise is increased risk of tendinitis and tendon ruptures.
Fluoroquinolones have been shown to weaken and disrupt the underlying structure of tendons. Researchers propose the following causes:
A boost in levels of enzymes that damage soft tissue.
Interference with the way our bodies replicate DNA, essential to repair of minor damage that running might cause.
Disrupted blood flow to collagen in the muscles and tendons.
The Achilles tendon seems to be particularly susceptible, making fluoroquinolones especially problematic for runners.
The average person taking fluoroquinolones has a 70 percent greater risk of tendinopathy and a 30 percent greater risk of full rupture than someone taking a different class of antibiotics.
Signs might include tendon, join, and muscle pain, sometimes soon after taking the drug. However, the side-effect risks can continue for weeks after you stop taking the drug.
The higher your dose and the longer you take fluoroquinolones, the greater your risk of tendon problems.
The most vulnerable populations include:
People with kidney disease
Patients taking corticosteroid medications
If you would like help understanding that Antibiotics is rupturing Tendons, you can schedule a FREE 15-MINUTE CONSULTATION with Dr. Celaya.
Fluoroquinolones: a long history of side effects
Fluoroquinolones have been required for years to carry warnings to alert doctors and patients of increased risk of certain health issues. As time has revealed the true severity of the effects, the FDA has raised the bar and required them to carry its sternest “black box” warning.
Side effect alerts include:
In 2008, the FDA added a black box warning to fluoroquinolones regarding the increased risk of tendinitis and tendon rupture.
In 2011, the risk of worsening symptoms for patients with myasthenia gravis was added to the labeling rule.
In 2013, the FDA required labeling updates to reflect potential for irreversible peripheral neuropathy (serious nerve damage).
In 2016, the FDA enhanced warnings on all fluoroquinolones to the “black box” level regarding disabling and potentially permanent side effects involving tendons, muscles, joints, nerves and the central nervous system.
Because the risk of these side effects generally outweighs potential benefits to patients with acute bacterial sinusitis and uncomplicated urinary tract infections, the FDA determined that these drugs should only be used for as a last resort after other antibiotic classes were tried unsuccessfully.
As late as July 2018 the FDA announced a labeling change to strengthen warnings about the risks of mental health side effects and severe blood sugar disturbances.
Blood sugar disturbances. Both high and low blood sugar are already included as a warning on most fluoroquinolone labels, however the FDA added that these low blood sugar levels can lead to coma.
Mental health side effects. Across the fluoroquinolone antibiotic class, a range of mental health side effects are already described on the drug labels, including disturbances in attention, disorientation, agitation, nervousness, memory impairment, and delirium. The revised labels will make these side effects more prominent and more consistent across the drug class to better alert doctors and patients.
Fluoroquinolones help create antibiotic resistant bugs
Another reason to avoid this class of drugs is they appear to be especially good at creating antibiotic resistant bugs.
The effectiveness of fluoroquinolones at destroying bacteria associated with certain infections has dropped from 100 percent to about 70 percent.
Only use fluoroquinolones as a last resort
The spread of knowledge about the increased FDA warnings seems to be slow. While medical groups such as the American College of Obstetricians and Gynecologists, the Infectious Diseases Society of America, and the American Thoracic Society have stopped recommending fluoroquinolones as the first line of defense, studies show little reduction so far in the prescription of fluoroquinolones outside of hospitals.
The FDA recommends that whether you are an athlete, if you have a common infection such as bronchitis, sinusitis, or a simple urinary tract infection, don’t agree to take these drugs unless you have no other option.
If your doctor wants to prescribe fluoroquinolones, make sure to tell them about any history of kidney disease, steroid use, or any previous issues with your tendons or muscles.
And remember that other serious side effects are possible, including nerve damage, confusion, hallucinations, and blood-sugar related coma.
Please contact my office for more information about how to treat infections without this dangerous class of drugs.
Vitamin D is one of the few nutrients we can’t get enough of from food. Our bodies are designed to make vitamin D from sunlight, yet modern life has made that difficult. The result is a worldwide 50 percent deficiency in vitamin D, even in sunny locations.
Why we can’t get enough of the sunshine vitamin
While some foods contain vitamin D, our main source is supposed to be sun exposure and we synthesize it using cholesterol.
However, certain factors stand in the way:
Reduced sun exposure. We spend far fewer hours outside than our ancestors and slather on sunscreen when we are outside. People with dark skin or who live farther north have even less ability to make vitamin D from sunlight.
Limited diet. Most people don’t eat the foods that contain more vitamin D, such as organ meats, salmon and fish liver oil, and egg yolks. Two foods fortified with vitamin D — dairy (a common immune reactive food) and breakfast cereals (gluten and grains).
Gut inflammation and fat malabsorption. Vitamin D is fat-soluble. When the gut is inflamed due to leaky gut and other inflammatory gut disorders, fat absorption is compromised and your vitamin D levels suffer.
Stress. High cortisol levels from chronic stress can deplete vitamin D levels.
Symptoms of vitamin D deficiency can include:
Muscle, joint and bone pain
Brittle or soft bones
Suppressed immune system
What vitamin D does for you
Vitamin D is actually a hormone, and along with thyroid hormone, is one of the two hormones every cell in your body needs. It regulates hundreds of different pathways throughout the body.
Bone density. Vitamin D has long been known to play a role in preventing breakdown of bones and increasing the strength of the skeletal system.
Mood regulation. Low vitamin D is linked to a 14 percent increase depression and a 50 percent increase in suicide rates. Increasing vitamin D intake can help improve anxiety and depression.
Brain health. Vitamin D’s biologically active form has shown neuroprotective effects including the clearance of amyloid plaques common to Alzheimer’s Disease. Associations have also been noted between low 25-hydroxyvitamin D and dementia.
Reduced cancer risk. Optimal vitamin D levels are associated with lower rates of cancers of the breast, ovaries, prostate, and pancreas.
Sleep quality. Adequate vitamin D is associated with improved sleep.
Immune regulation. Vitamin D plays a key role in promoting regulatory T cells, which decide whether to dampen or promote inflammation in the body.
This is particularly important in dampening autoimmunity, when the immune system attacks body tissue.
Studies show more than 90 percent of those with autoimmunity have a genetic defect that promotes vitamin D deficiency.
A common thread in all chronic illnesses, inflammation is shown to be reduced by adequate vitamin D levels.
Ways to boost vitamin D
Sunshine. Get 20 to 60 minutes of sun on your skin per day, depending on your skin tone and latitude. The more skin exposed, the more D you produce.
Food sources. Include salmon, mackerel, tuna, sardines, and egg yolks in your diet.
Supplementation. Vitamin D exists in two forms, D2 and D3.
While vitamin D2 is commonly seen on mainstream vitamin labels, vitamin D3 is twice as effective at raising vitamin D levels in the body.
Current mainstream dosage guidelines for vitamin D are based solely on maintaining proper bone density and not preventing chronic health conditions.
Since vitamin D is fat soluble, its recommended to take it in an oil-based soft gel capsule or liquid form with a meal that includes fat.
For autoimmune management, doses of vitamin D can range from 5,000 to 10,000 IU per day. Some people take higher doses if their genetics hamper absorption. It’s best to test your levels every three to six months.
Emulsified vitamin D
Emulsified vitamin D3 (cholecalciferol) enhances absorption and helps prevent toxicity at higher doses.
Support fat metabolism with digestive enzymes
If you have leaky gut, celiac disease, gluten sensitivity, or have had your gall bladder removed, your ability to absorb fat may be compromised. Since vitamin D is fat-soluble, make sure your body can absorb it by adding digestive enzymes to your daily regimen.
You’re supposed to ditch regular soda for diet soda because it’s better for you, right? Wrong — research shows people who drink diet soda daily are three times more likely to develop dementia or have a stroke compared to those who drink it less frequently.
A 2017 study that tracked almost 3,000 people ages 45 and over for 10 years found those who consumed diet soda daily were almost three times more likely to suffer from ischemic stroke (from blood vessel blockage) or develop Alzheimer’s disease.
Diet sodas are basically a fizzy soup of toxic chemicals, including saccharin, acesulfame-K, aspartame, and artificial colorings.
And while the study did not find the same stroke and dementia risk with sugary sodas, plenty of evidence shows sugar sodas come with their own significant health risks, including obesity, diabetes, heart disease, COPD, and other inflammation-related disorders.
This means you shouldn’t switch from diet soda to sugar soda. Instead, drink neither.
Additionally, if you drink diet soda because you’re watching your weight, you may be surprised to learn diet sodas have been shown to make people fat and prediabetic.
This is because diet sodas skew the composition of gut bacteria in a way that promotes obesity and diabetes. Mouse studies show mice given artificial sweeteners regularly developed high blood sugar compared to control mice and even compared to mice given a diet of high fat and sugar water.
A small follow-up study on human volunteers showed similar results — people who consumed artificial sweeteners developed higher blood sugar and obesity-promoting gut bacteria in just one week.
Artificial sweeteners have also been shown to be toxic to the brain. For instance, the majority of complaints to the FDA about aspartame have been neurological in nature. People report such symptoms as headaches, mood alterations, hallucinations, seizures, nausea, insomnia, anxiety attacks, vertigo, fatigue, rashes, irritability, heart palpitations, slurred speech, loss of hearing, loss of taste, and gut problems.
Aspartame is a known excitotoxin, meaning it causes brain cells to dysfunction, degenerate, and die.
Aspartame also creates toxic byproducts that are linked to lymphomas and leukemias. In one study, rats given the equivalent of four to five bottles of diet soda a day had high rates of these cancers.
If you can’t drink diet soda or sugary soda because you care about your health, what can you drink?
Thankfully, sparkling water has become increasingly popular and available. If you’re not willing to give up a cold fizzy drink, simply opt for sparkling water both at the store and when eating out.
Ditch soda and shore up your healthy gut bacteria
It appears the effect of diet soda on gut bacteria may be an important factor that makes it a health risk.
One of the most importants things you can do for your health is to improve the composition of your gut bacteria.
One of the best ways to do this is to make vegetables the primary part of your diet, including cultured vegetables. Not only are they high in fiber, vitamins, and minerals, but they also feed the good bacteria in your gut and help them grow and thrive.
Additionally, avoid processed foods, sugars, and artificial sweeteners, all of which promote bad bacteria and promote health problems.
Ask my office for more advice on satisfying beverages and foods that are actually good for you.
Have you ever wanted to know everything there is to know about your thyroid? This 7-part video series will cover thyroid lab testing, nutrition and infections that affect the thyroid, toxins, thyroid hormone conversion, lifestyle, and adrenal interplay.