Vitamins for Hormone Health _Final
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>> Hi and welcome back.
Now that you know all about macronutrients,
that is fats and carbohydrates and proteins,
in this section of the course,
we are going to shift our focus
to the small but mighty micronutrients.
It's important to remember that with all types of nutrients,
balance is the key.
Do you know someone who seems to take
more vitamins and supplements than they can count?
Some people have a tendency to go overboard
trying to consume as many nutrients as possible.
Despite their healthy intentions,
it's unwise to overdo any of these micronutrients,
as this can actually be detrimental.
In other words, there can be too much of a good thing
when it comes to micronutrients.
There are five categories of micronutrients.
Vitamins, minerals, trace elements,
phytochemicals, and antioxidants.
We already discussed phytochemicals and antioxidants
back when we covered plant proteins.
So let's start with vitamins in this lecture
and take a look at how they impact hormones.
Vitamins are chemical compounds
the body needs for metabolic and DNA functions
but cannot create itself.
There are 13 recognized vitamins.
Vitamin A, the B vitamins
including B1, B2, B3,
B5, B6, B7, B9 and B12,
vitamin C, vitamin D, vitamin E, and vitamin K.
Starting from the top of the alphabet,
we'll take a look at all of them.
You ready?
Let's begin with vitamin A,
which you can think of as the vision vitamin
because it plays a critical role
in maintaining healthy eyes.
Vitamin A is a fat-soluble vitamin.
It comes in two main forms.
Retinol, which is the pre-formed type
found primarily in animal liver and egg yolks.
And beta-carotene, a vitamin A precursor
found mainly in fruits and vegetables.
In addition to supporting vision,
vitamin A plays a role in immune function, in reproduction,
particularly full-term pregnancy
and proper development of the fetus,
and in cell growth and differentiation.
Beta-carotene must be converted into retinol
in order to be used by the body,
but this conversion process isn't very efficient.
This is why animal sources of vitamin A
are much more available for use by the body.
This isn't to say that fruits and vegetables like
sweet potatoes and carrots and spinach aren't great sources
but they aren't as bio-available,
meaning you would have to eat a lot more of these vegetables
to get the same retinol
you'd get from animal sources of vitamin A.
Women who are pregnant or breastfeeding
require more vitamin A than men or non-pregnant women,
and should consult their doctors for proper dosage.
Studies have shown that vitamin A supplementation
can positively impact thyroid function.
Vitamin A also plays a role in balancing estrogen levels
to maintain appropriate uterine wall thickness.
Vitamin A deficiency has been linked to heavy periods.
So for your clients who have compromised
thyroids or heavy periods,
taking a look at adding some vitamin A to their diet
may be helpful.
Now let's talk about the B complex of vitamins.
You can think of these as the energy vitamins
because one of their main roles
is to convert food into fuel.
There are eight B vitamins
which share some common functions.
Let's look at these shared similarities first.
Vitamins B6, B12, and B9, otherwise known as folate,
play an important role in keeping estrogen levels in check.
What this means is that women who aren't getting
enough of these B vitamins
may develop increased levels of circulating estrogens.
This can lead to estrogen dominance and conditions
such as PMS, menstrual migraines,
and painful heavy or long periods.
Many of the B vitamins,
as well as vitamin C, magnesium, and zinc,
are used to help our bodies respond to stress.
They help us produce hormones like adrenaline and cortisol,
which are necessary for effectively handling
stressful situations.
B vitamins are also used to make neurotransmitters
such as serotonin and dopamine, which support happy moods.
This is an important component of cognitive functioning.
So in general, you want to remember that B vitamins
play a critical role in estrogen regulation,
stress response, and cognitive functioning.
Now let's take a closer look
at each of the eight individual B vitamins
and what they can do.
Vitamin B1, also known as thiamine,
is highly involved in energy metabolism.
It influences the growth development and function of cells.
Thiamine is found in meat, fish, and grains.
It's also frequently added to many foods as a supplement.
Thiamine is water soluble, so there's no maximum dose.
This means that all the extra thiamine
goes out in the urine.
There's no harm in taking
more than the recommended daily dose
but there's no benefit either.
A deficiency of this vitamin has been
correlated with higher incidence
of both type 1 and type 2 diabetes.
Vitamin B2 or riboflavin is involved in energy production,
cellular function growth and development,
and metabolism of fats, drugs, and steroids.
It's found most commonly in eggs,
organ meats like kidneys and liver, lean meats, and milk.
It's also supplemented in a lot of foods.
In addition to dietary sources,
bacteria in the large intestine produce free riboflavin
that can be absorbed by the body for use.
So luckily, it's hard to be deficient.
However, people with thyroid hormone imbalances
are at risk for riboflavin deficiency.
This appears to be due to a deficiency in thyroxin or T4
which is responsible for converting riboflavin
into its active form in the body.
Vitamin B3 or niacin is involved in many cellular processes
throughout the body as well as DNA repair.
It's found in liver, fish, and whole grain foods,
and is also frequently added to foods as a supplement.
Niacin affects growth hormone and cortisol
increasing their levels
to encourage the formation of ketones from fat.
Ketones are the preferred food of the brain,
heart, and muscles.
Additionally, niacin can be used to lower cholesterol.
Vitamin B5 or pantothenic acid
is essential to all forms of life.
It's involved in nearly every cellular function in the body.
It's common in foods of both plant and animal origin,
and dietary deficiency is thankfully very rare.
The highest levels of B5 are found in animal organs
like liver and kidney, and in fish, shellfish,
milk products, eggs, avocados, legumes,
mushrooms, and sweet potatoes.
B5 supplementation has been shown to increase levels
of adrenal steroid hormones and progesterone.
This could be helpful for clients
who have low progesterone and/or adrenal fatigue.
While deficiency again is rare,
it can be associated with severe vitamin D deficiency
and a proinflammatory state associated with autoimmunity.
Vitamin B6 or pyridoxine is involved in protein synthesis,
the process in which cells build new proteins.
Additionally, it's involved
in the production of neurotransmitters
and in the maintenance of homocysteine levels.
The richest sources of Vitamin B6 include
fish, beef liver and other organ meats,
starchy vegetables, and fruits but not citrus.
There's some promising evidence
that doses of up to 100 milligrams a day of Vitamin B6
can have a beneficial impact on premenstrual syndrome,
including premenstrual depression.
So you want to make sure that your clients
who suffer from PMS or PMDD
are getting an adequate amount of B6.
Vitamin B7 or biotin is a necessary piece of the puzzle
in a group of metabolic processes
that are involved with generating energy
from fats, proteins, and carbohydrates.
Egg yolk, liver, and yeast are rich sources of biotin,
as well as some vegetables.
Biotin can be rapidly depleted
during pregnancy, malnutrition,
and sudden weight loss, resulting in hair loss,
brittle nails, skin rash, and mild depression.
Clients who are pregnant or rapidly losing weight
will want to be sure to get enough B7.
Please keep in mind though that biotin supplementation
may interfere with the accuracy of thyroid hormone testing.
Vitamin B9, AKA folate or folic acid,
is required for DNA synthesis and repair.
It's also essential during pregnancy
for the formation of the nervous system of the fetus.
Now folic acid refers to the synthetic compound
that's used in dietary supplements and food fortification,
whereas folate refers to the various derivatives
naturally found in food.
Dark leafy green vegetables and beans like
lentils and garbanzos are good sources of this vitamin.
Folate is a key factor in a process called methylation,
which is a complex biochemical process
that takes place in every cell in our body
about a billion times a second.
It is critical to survival and well-being
and is responsible for the creation of important substances
like glutathione, myelin, coenzyme Q10,
carnitine and creatine.
The methylation process is impaired
by the MTHFR genetic abnormality
that we discussed earlier in this course.
Folic acid supplementation isn't effective for people
with this genetic mutation
because the body has difficulty
breaking it down into a usable form.
This can be particularly problematic for pregnant women
who may be unable to use folic acid as folate
for development of the fetus and in the placenta.
Especially for those with the MTHFR mutation,
methyl foliate is the recommended supplement.
Finally, folate may increase progesterone
in premenopausal women, decreasing the risk of infertility.
So in summary, folate is a crucial component
of women's overall and reproductive health.
Vitamin B12, also known as cobalamin,
is required for proper red blood cell formation,
neurological function, and DNA synthesis.
Good sources of it include fish, meat, poultry, eggs,
milk, and milk products.
It's generally not present in plant foods
and must be supplemented for vegans.
B12 is bound to protein in food
and is released by digestion in the stomach
which requires a normal level of acid.
Stomach acid is decreased in people
who take medication for acid reflux.
So make sure you ask your clients
if they're on a medication like that.
If they are, they could be at risk
for vitamin B12 deficiency.
There are a few different types of B12 supplements,
the most popular being cyanocobalamin.
However, this one is not recommended
because it's a synthetic form of B12,
and it's not easily utilized by the body.
Another type of B12 is methylcobalamin,
which is already activated and does not require the body
to convert it into a usable form.
There are sublingual, drop, and spray options
that may help it to be better absorbed for clients
who have gut health or absorption issues.
Clients with hypothyroidism
may be at an increased risk for B12 deficiency,
although the mechanism responsible for this
hasn't been identified yet.
But B12 deficiency appears
to exacerbate the symptoms of hypothyroidism,
and symptoms have been shown to improve
when B12 is supplemented.
So as you can see, this is one big feedback loop
where thyroid function affects B12 levels,
and B12 levels in turn affect the thyroid function.
Now let's move on to Vitamin C or ascorbic acid.
You can think of this one as the repair vitamin
because of its role in tissue repair and healing.
Vitamin C is involved in protein metabolism,
and it's required for the production of collagen,
L-carnitine, and certain neurotransmitters.
Collagen is an essential component of connective tissue,
which plays a vital role in wound healing.
Vitamin C also acts as an important antioxidant
and has been shown to regenerate
other antioxidants within the body,
including vitamin E.
It's found in citrus fruits, tomatoes, and potatoes,
as well as red and green peppers, kiwi, broccoli,
strawberries, Brussels sprouts, and cantaloupe.
Multiple studies have shown that vitamin C
helps to increase the production of progesterone.
It may even increase estrogen,
although further research is needed here.
All of this may contribute to improving
menstrual cycle function and fertility.
Vitamin C is also important to the function of the adrenals
which require and store large amounts of it
to maintain their function.
When the body is stressed,
vitamin C is released from the adrenal cortex.
This may be why vitamin C supplements can be helpful
for clients experiencing chronic stress.
Now let's talk about vitamin D which actually has two forms,
D2 or ergocalciferol
and D3 or cholecalciferol.
Vitamin D is a fat-soluble vitamin that acts
more like a hormone than a typical vitamin.
In fact, it's the only vitamin that's produced by the body.
Vitamin D promotes calcium absorption in the gut
and maintains adequate calcium concentrations,
which in turn promotes healthy bones.
Without sufficient vitamin D,
bones can become thin, brittle, or misshapen.
Together with calcium, vitamin D
also helps protect older adults from osteoporosis.
Vitamin D is important for both men and women,
but you can think of it as the period vitamin
because of its important role in improving fertility,
menstrual cycle regulation, polycystic ovarian syndrome,
and premenstrual syndrome.
In men, vitamin D is essential
for the healthy development of sperm,
and it helps maintain semen quality and sperm count.
Vitamin D also increases testosterone levels,
which boost libido.
Vitamin D can be made by the skin upon exposure to sunlight.
However, few people actually get enough sun exposure
to maintain adequate levels.
Those with darker skin are also less able to make it.
It's not common in very many foods,
although it is found in some fatty fish,
including mackerel, salmon, and tuna.
Supplementation should be with the D3 version
and not the D2 version to ensure bio-availability.
It's very important that your clients
get their vitamin D levels tested
to determine deficiency before supplementing.
There's a vitamin D receptor
in the beta cells of the pancreas which secrete insulin.
This implies that vitamin D influences
both insulin secretion and sensitivity.
The active form of vitamin D has also been identified
as having an important function
in maintaining the immune system.
This has been shown to extend
to improving autoimmune problems
such as Hashimoto's thyroiditis.
Vitamin E, also known as tocopherol,
is also a fat-soluble vitamin.
Alpha tocopherol, one of the active forms
is a powerful antioxidant
helping to protect cells from stress.
It may also help to strengthen immunity.
Plant seeds, especially, sunflower seeds,
almonds, and hazelnuts are rich sources of tocopherol,
and so is olive oil.
Other sources include tomato, avocado, spinach, asparagus,
Swiss chard, and broccoli.
The efficiency of vitamin E absorption
increases with the amount of fat in the food.
So vitamin E absorption from supplements
is likely to be poor when taken alongside low-fat meals.
Clients looking to get more vitamin E
through supplementation
will want to maximize their dose
by taking it alongside a meal containing healthy fats
like avocado or olive oil.
Vitamin E has also been shown to play a role
in improving fertility in both men and women
through its antioxidant effects on the cells
that produce sperm and eggs.
Vitamin K.
Vitamin K is a fat-soluble vitamin that has two forms,
K1 or phylloquinone and K2 or menaquinone.
Vitamin K is essential to blood coagulation,
bone metabolism,
and prevention of calcification
or hardening of the arteries.
Vitamin K deficiency increases
the risk of excessive bleeding or hemorrhage,
which is why it's given to newborns
to prevent bleeding into the skull.
Phylloquinone or K1 is most commonly found
in green leafy vegetables and broccoli.
Menaquinone or K2 is usually found
in animal livers and fermented foods.
Deficiency is most commonly seen in people
who don't eat leafy green vegetables
and those with liver disease.
Severe deficiency can result in hemorrhaging.
The body has the ability to recycle it as it's used,
so lapses in diet are well tolerated.
Also in women, estrogen appears to have
a protective effect against deficiency.
Those taking Coumadin,
the common prescription drug used to prevent clotting,
should avoid foods rich in vitamin K
as it blocks the action of that drug.
Vitamin K is known to impact hormones in two ways.
First, a protein called osteocalcin
is dependent on Vitamin K,
and it appears to have
several beneficial effects on the body,
including improving insulin sensitivity
and reducing insulin spikes after a meal.
Second, menaquinone may increase testosterone.
Okay, that wraps up this lecture
on the 13 recognized vitamins.
To recap, we covered vitamin A,
the eight B vitamins, vitamin C,
vitamin D, vitamin E, and vitamin K.
We covered their dosages
and their impact on our overall health
and on our hormonal health.
I know that was a lot of information,
but don't worry, you don't have to memorize it.
To help you out, we've created a handout
called Micronutrients for Optimal Client Health
that summarizes all of these important details.
Go check that one out.
So do you take any vitamins or supplements?
Which ones?
Why do you take them?
Head on over to Facebook group and let us know.
While you're there, please don't hesitate to let us know
what stood out to you and what questions you have.
We would love to hear your thoughts and your feedback.
Thank you so much for watching. I'll see you again soon.