The “Vitamin D Sweet Spot” and Its Relationship To Aging

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dr. Rhonda Patrick here today we’re
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going to discuss how vitamin D can
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affect the way you age but first let’s
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cover some of the basics vitamin D is
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actually a steroid hormone that controls
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the expression of over a thousand
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different genes in your body
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what that translates to is vitamin D
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actually controls over a thousand
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different physiological processes inside
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of your body the primary source of
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vitamin D is UVB radiation our skin can
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make vitamin D upon exposure to UVB
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radiation and in fact we are not unique
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to this ability mushrooms also have the
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ability to make vitamin D upon UVB
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radiation exposure and mushrooms that
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have been out in the Sun are actually a
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great source of vitamin D there are a
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few factors that affect the ability of
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our body to produce and use vitamin D
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first is sunscreen sunscreen blocks UVB
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radiation second is skin pigmentation
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melanin is a natural sunscreen third is
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age as we age our body becomes less
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efficient at producing vitamin D such
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that a 70 year old produces four times
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less vitamin D than a twenty year old
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and last is body fat body fat actually
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affects the ability of our body to use
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vitamin D by reducing the
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bioavailability of vitamin D which is
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fat soluble so the more fat that you
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have the more vitamin D stored in that
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fat and less of it’s being released into
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the bloodstream there is a sweet spot
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when it comes to vitamin D too much can
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almost be as bad as too little the
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optimum levels of vitamin D in serum are
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considered to be between 30 and 80
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nanograms per milliliter the CDC
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estimates that only 30% of light-skinned
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Americans have optimum levels of vitamin
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D and in fact darker complexion
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Americans fare even worse the best and
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safest way to increase your vitamin D
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levels is through increasing your
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dietary intake the richest source of
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vitamin D is fish and as far as
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supplementation goes the National
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Institute of Medicine set the tolerable
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upper intake
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vitamin D at four thousand international
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units a day since it’s often difficult
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to assess how much vitamin D you should
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be supplementing per day it’s a good
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idea to routinely get your vitamin D
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levels tested that way you can actually
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tweak the amount of vitamin D that
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you’re supplementing per day in order to
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find that sweet spot of vitamin D levels
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that you want one of the interesting
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things about vitamin D is that it has
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been shown to regulate the aging process
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telomeres are tiny caps at the end of
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your chromosomes that protect your DNA
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from damage you can sort of think about
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telomeres like the tips of shoelaces
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they protect them from fraying every
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year our telomeres get shorter and
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shorter until eventually they burn off
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and our cells die or they go into a
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permanent state of arrest so telomere
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length is actually a biological marker
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for aging now here’s where vitamin D
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enters to epidemiological studies on
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twins found at those individuals with
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the lowest levels of vitamin D also had
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the shortest telomeres and this telomere
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shortening correlated to five years of
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biological aging it’s thought that the
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anti-inflammatory properties of vitamin
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D are partly responsible for delaying
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the attrition of telomere length another
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piece of evidence that vitamin D
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regulates the aging process comes from a
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recent study that found that individuals
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in the highest quartile of vitamin D
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which was between 40 and 60 nanograms
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per milliliter actually had an increased
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life span and this final link more of a
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mechanistic insight to how vitamin D
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regulates the aging process comes from
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animal studies mice that were
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genetically engineered to either disrupt
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or increase vitamin D resulted in
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premature aging and shortened lifespan
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which really highlights the importance
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of the vitamin D sweet spot and why you
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should use the tools at your disposal
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such as routine testing for vitamin D to
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fine tune your own vitamin D level
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I’m dr. Rhonda Patrick and I’ll catch
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you next time
bibliography: http://blog.wellnessfx.com/2013/08/14… Get omega-3 report: http://www.foundmyfitness.com/omega3e… This video is about how vitamin D regulates the aging process. In this video you will learn important factors that affect vitamin production from your skin, what the optimal levels of serum vitamin D are, and how appropriate vitamin D levels (“the sweet spot”) prevents telomeres from shortening.

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