Cortisol: The Silent Thief of Your Vitamin D (and How to Stop It)

Stress, that constant companion of modern life, may be depleting your vitamin D reserves without you knowing it.

Cortisol, the hormone that is triggered by daily stress, acts like a silent thief that steals this essential nutrient for your well-being.

Find out how it may be affecting your health and the best ways to regain your mental and physical balance.

What does Vitamin D have to do with cortisol?

Vitamin D and cortisol are closely linked. The relationship works like this:

• Vitamin D helps regulate the system that produces cortisol (the stress hormone). This system is called the hypothalamic-pituitary-adrenal axis, or HPA.
• When you have enough vitamin D, your body releases the right amount of cortisol at the right time. This prevents you from becoming overly stressed.
• Vitamin D reduces inflammation in the body. This is good because cortisol, when there is too much, can cause inflammation and other problems.

However, in times of high stress, your body prioritizes the production of cortisol, the stress hormone, over vitamin D.

Why? Both cortisol and vitamin D need cholesterol to form.

So when you're stressed, your body uses available cholesterol to produce cortisol, leaving less available for vitamin D, putting you at risk for vitamin D deficiency and affecting your health.

Natural solutions to regulate vitamin D and cortisol

• Magnesium: Magnesium is essential for your body to be able to use vitamin D. Without it, it's as if your body couldn't absorb the sun's energy. That's why 300 mg of magnesium will be ideal for you if you suffer from excess stress and, therefore, a possible vitamin D deficiency.
• Zinc: It is a protective shield for your immune system, preventing cortisol, the stress hormone, from weakening it. A standard dose is 40 mg, but consult your doctor for the one that suits you.
• Adaptogens : Herbs like ashwagandha and maca help regulate stress response, allowing your body to absorb vitamin D more efficiently.
• Daily movement : In addition to improving your physical fitness, moving more and exercising helps you reduce cortisol levels.
• Rest : Getting enough sleep is necessary for your body to properly regulate hormones, including cortisol.
• Omega 3 : Including foods rich in omega 3, such as fatty fish, in your diet also helps reduce cortisol.

More Vitamin D in your daily life

Women over 40 need to pay special attention to their vitamin D levels, especially during the winter months or if they do not get enough sun exposure.

• Get 15 minutes of sun a day: Vitamin D is only activated when it is exposed to sunlight. So, expose yourself to the sun without sunscreen and with as little clothing as possible, early in the morning or late in the afternoon.
• Foods rich in Vitamin D : Incorporate foods such as salmon, eggs, and mushrooms into your diet. These foods are not only nutritious, but they also provide you with a natural source of vitamin D.
• Supplementation : If your diet and sun exposure aren't enough, consider taking a vitamin D supplement. The recommended dosage is 20 mcg (800 IU), but be sure to consult with a healthcare professional to determine the right dosage for you.

Important: This content is for educational purposes only and should not be used as medical advice. If you have any health conditions, please consult your doctor.

Sources:

• Vitamin D and cortisol: Why are their functions so similar?
• Hormone Intelligence Aviva Romm, MD, 2021, p. 120125
• What You Must Know About Vitamins Pamela Wartian Smith, 2023, p. 8590
• Prescription for Nutritional Healing Phyllis A. Balch, 2024, p. 135140