The Energizing Role of Vitamin D: Why Adequate Levels Are Essential for Healthy Energy Production

Cara Lan, N.D.

I am hard pressed to meet someone who has never heard about vitamin D and its role in bone health and immune function. But what many people don’t know is how important adequate levels of Vitamin D are for maintaining healthy and robust energy levels. Let’s dive into how vitamin D directly influences the cellular powerhouses of our cells, a.k.a. our mitochondria.

Cholesterol in Our Skin “Captures” Energy and Creates Vitamin D

Vitamin D is a unique molecule in that it is created when our skin is exposed to sunlight. Similar to how plants “capture” energy from the sun (via specialized cells called photoreceptors), our skin contains molecules that capture the energy as well and use it to produce vitamin D. The capturing molecule in our skin is a type of cholesterol called, 7-dehydrocholesterol and it acts as a photoreceptor for UVB rays. (UVB rays are most prevalent between 10 am and 2 pm). When UVB radiation penetrates the skin, it converts 7-dehydrocholesterol to previtamin D3, which then undergoes further conversion in the kidneys to form vitamin D3. At least one study has shown that increasing vitamin D levels through sun exposure significantly lowered cholesterol.(1) Another study has shown a correlation between lack of sunlight exposure, low vitamin D levels, increased cholesterol and increased risk for heart disease.(2) 

Vitamin D, Mitochondrial Function and Energy Production

Mitochondria are tiny organelles within our cells responsible for producing adenosine triphosphate (ATP), the energy packet that powers an infinite number of cellular processes. Think of mitochondria as miniature power plants generating the energy required for everything from muscle contractions to nerve impulses. Vitamin D enhances the efficiency of the electron transport chain, a critical component of mitochondrial energy production, leading to increased ATP synthesis. Additionally, adequate vitamin D levels help maintain mitochondrial membrane potential (to efficiently create energy), reduce oxidative stress (stress on the cells), and support overall cellular energy production.(3)

Lack of SUNlight Exposure and Symptoms of Vitamin D Deficiency

A lack of adequate sunlight exposure can lead to insufficient production of vitamin D in the skin, resulting in low levels of this essential vitamin and impairing various biochemical pathways, including the production of energy. When Vitamin D levels are inadequate, mitochondrial function is hindered, leading to a cascade of issues. Common symptoms of Vitamin D deficiency include fatigue, depression, muscle weakness, increased inflammation and a general sense of low energy and lack of motivation. Over time, long-term deficiencies can contribute to chronic respiratory infections, metabolic disorders (blood sugar dysregulation, type II diabetes, metabolic syndrome, PCOS, etc.), weak bones, poor sleep, cardiovascular disease, autoimmune disease, chronic fatigue syndrome, fibromyalgia, cancer and many others.(4,5)

Achieving Optimal Vitamin D Levels

Maintaining adequate Vitamin D levels is essential for optimal energy production and overall health. Here are some practical tips to ensure you're getting enough Vitamin D:

1. Sun Exposure: Spend time outdoors in natural sunlight, especially during midday when the UVB rays are most effective for Vitamin D synthesis. But most importantly ***make sure you do not burn***. You need to spend some time in the sunlight but burning increases your risk for skin damage and skin cancer. If you’re unsure how long you can be in midday sun without burning I suggest using the D-Minder App which can help you figure out how much sunlight to get for your skin type and the latitude at which you live. 

2. Foods: There aren’t too many foods that can adequately increase low vitamin D levels, but small amounts can help. Foods that contain some vitamin D include fatty fish (like salmon and mackerel), fortified nut and seed milks, egg yolks, and liver. In addition, make sure to eat plenty of antioxidants by aiming to eat a rainbow of foods daily. The antioxidants help to counteract any oxidative damage done by the UVB rays.

3. Supplementation: Consider Vitamin D supplements, especially during the winter months or if you live in regions with limited sunlight. Make sure to run your vitamin D level first through a blood test and consult with a healthcare provider to determine the appropriate dosage for your needs.

4. Regular Testing: Have your Vitamin D levels checked regularly, especially if you experience symptoms of deficiency (one major clue is recurrent respiratory infections) or have risk factors of deficiency such as darker skin, live at higher latitudes, general lack of sunlight, older age, or certain medical conditions.

In conclusion, vitamin D is much more than a nutrient for bone health; it is a cornerstone of cellular energy production. By supporting mitochondrial function and enhancing ATP synthesis, adequate Vitamin D levels ensure that your body can produce the energy it needs to thrive. Prioritizing Vitamin D through sensible sun exposure, a balanced diet, and appropriate supplementation can lead to improved energy levels, better overall health, and a more vibrant life.

Up next: How an Unhealthy Gut Depletes Your Energy.

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Citations

1. Patwardhan VG, et al. Randomized Control Trial Assessing Impact of Increased Sunlight Exposure versus Vitamin D Supplementation on Lipid Profile in Indian Vitamin D Deficient Men. Indian J Endocrinol Metab. 2017;21(3):393-398. 

2. Grimes DS, et al. Sunlight, cholesterol and coronary heart disease. QJM. 1996;89(8):579-589. 

3. Matta Reddy A, et al. Pivotal role of vitamin D in mitochondrial health, cardiac function, and human reproduction. EXCLI J. 2022;21:967-990. Published 2022 Jul 20. 

4. Demay MB, et al. Vitamin D for the Prevention of Disease: An Endocrine Society Clinical Practice Guideline. J Clin Endocrinol Metab. Published online June 3, 2024. 

5. Ersoy S, et al. The effect of vitamin D treatment on quality of life in patients with fibromyalgia. Ir J Med Sci. 2024;193(2):1111-1116.