Vitamin D Hormone

Vit­a­min D and Neu­ro­logic Disorders

If you have a neu­ro­logic prob­lem that is severe enough to see a neu­rol­o­gist, you are prob­a­bly not heal­ing your body as per­fectly as you once did. Most peo­ple who are suf­fer­ing from neu­ro­logic prob­lems such as headache, chronic pain, tremor, bal­ance dif­fi­cul­ties, dizzi­ness, depres­sion, stroke, or mem­ory loss also have abnor­mal sleep. Fix­ing the sleep can often fix the neu­ro­logic problem.

Why Vit­a­min D?

In 2005 one of my patients with daily headache requested a sleep study because she thought she had sleep apnea. Sur­pris­ingly, her headaches went away after a few weeks of using a sleep apnea mask. Because it worked so well for her, I started to per­form sleep stud­ies on all of my headache patients, and real­ized that they all had abnor­mal sleep stud­ies. Then I began to do sleep stud­ies on my patients with other neu­ro­logic prob­lems such as seizures, back pain, dizzi­ness, stroke or bal­ance prob­lems, and most of them also had abnor­mal sleep stud­ies, some­times with­out being aware that their sleep was abnor­mal. After pre­scrib­ing sleep med­ica­tions and sleep apnea masks for sev­eral years, I acci­den­tally dis­cov­ered that most of my patients had abnor­mal sleep because they were vit­a­min D defi­cient. If fix­ing that defi­ciency might help them sleep nor­mally I’d like to do that first before rely­ing on sleep­ing pills, or hav­ing to wear a sleep apnea mask at night.

Vit­a­min D is not a vitamin:

We’ve been taught that Vit­a­min D is the “bone vit­a­min”, but it is really more of a sun hor­mone. The word “vit­a­min” means “some­thing my body needs that I can’t make, so I must get it from the food”. D hor­mone is instead, a chem­i­cal that we make on our skin from sun expo­sure. It is a hor­mone like thy­roid, estro­gen or testos­terone. Using the proper word “hor­mone” reminds us that it affects mul­ti­ple parts of the body and that it is not “extra”. It is essen­tial to every cell in the body and it is not in the food. It is sup­ple­mented in milk but as a cup of milk has only 100 IU of vit­a­min D you would have to drink 100 cups of milk a day to keep from being D deficient.

Why would we make a hor­mone from sun exposure?

D hor­mone is unique among our hor­mones because we make it on our skin from a spe­cific wave­length of light, UVB. Our planet is tilted so as we go north or south from the equa­tor there are sea­sons. In the sum­mer we are closer to the sun, in the win­ter, far­ther from the sun. Where there are sea­sons every liv­ing thing has to deal with 6 months of good weather and avail­able food, and six months of ter­ri­ble cold and no food. The far­ther we move away from the equa­tor the less UVB wave­length there is in the win­ter light so our D hor­mone fluc­tu­ates with the sea­sons; it goes higher in the sum­mer and lower in the win­ter. Any ani­mal that can devise a way to eat more and get strong in sum­mer, and eat less and sleep more in the win­ter, will have a bet­ter chance of sur­vival. Every ani­mal on this planet; mam­mals, rep­tiles, birds, fish and insects use this same chem­i­cal, D3 (chole­cal­cif­erol), made on their skin from UVB light, to do just that.

D hor­mone affects our weight and appetite:

In the sum­mer as we have more sun expo­sure our D hor­mone level climbs to 80 ng/ ml, we eat more calo­ries, and store less. The high D mes­sage is it’s sum­mer it’s time to build our strength. We use our calo­ries to build stronger bod­ies. We sleep fewer hours, but more effi­ciently, with a higher per­cent­age of the total sleep spent in deeper stages of sleep. In the win­ter there is no UVB light so we use the vit­a­min D we made and stored in sum­mer. As it gets used up the blood level falls. The low D mes­sage is; sleep longer, store fat for spring. Our meta­bolic rate goes down (we hiber­nate). As the D level falls the thy­roid hor­mone goes down, we sur­vive the win­ter by sleep­ing more hours and using less energy. The lower D level appears to affect the pop­u­la­tions of bac­te­ria in our intes­tine. Who lives in our intes­tine appears to affect not only our appetite, but also what we do with the calo­ries we eat. Do we store them as fat or put them into mus­cle? ( See The Econ­o­mist mag­a­zine August 18, 2012 “The human micro­biome: Me myself, us” for a good expla­na­tion of how our colonic biome affects our weight.)

Low D goofs up sleep.

Most of the neu­ro­log­i­cal prob­lems my patients have are not directly related to D hor­mone, they are related to the fact that D hor­mone defi­ciency causes sleep dis­or­ders; insom­nia, sleep apnea, REM related apnea, unex­plained awak­en­ings to light sleep, inap­pro­pri­ate body move­ments dur­ing sleep. All of these dis­or­ders keep us from heal­ing our bod­ies dur­ing sleep. When the sleep improves the headaches, seizures, tremor, back pain, bal­ance dif­fi­cul­ties, depres­sion, mem­ory loss, etc. all get bet­ter. (See the sleep hand­out for more detail about why.)

What does D hor­mone defi­ciency look like?

D hor­mone affects the entire GI tract. There are D recep­tors in our sali­vary glands, our teeth, our esophageal sphinc­ter, and the stom­ach cells that make acid. When the stom­ach sphinc­ter is weak the acid moves up into the esoph­a­gus, where it doesn’t belong, caus­ing acid reflux. The D we make on our skin goes to the liver, then into the bile, it keeps the bile acids dis­solved, pre­vent­ing gall stones from form­ing. Because there are D recep­tors in the islet cells of the pan­creas that make insulin, not enough D may con­tribute to the devel­op­ment of dia­betes. Low vit­a­min D lev­els are related to poor stom­ach emp­ty­ing as well as bloat­ing and con­sti­pa­tion or “irri­ta­ble bowel”. The irri­ta­ble bowel may result from los­ing our “happy, help­ful” bac­te­ria in our lower GI tract. They die off when we don’t sup­ply the vit­a­min D the bac­te­ria also need to sur­vive. Because those same colonic bac­te­ria sup­ply 7/8 of the B vit­a­mins we need on a daily basis, some of my patients have vit­a­min D defi­ciency and sec­ondary B vit­a­min defi­cien­cies. (At least 2 of the B vit­a­mins, B5 and B12, are needed to sleep nor­mally) So there are sec­ondary B vit­a­min defi­cien­cies that may also have to be cor­rected before the sleep will return to normal.

Poor sleep causes hyper­ten­sion, heart dis­ease and stroke:

Fif­teen years ago the sleep dis­or­ders experts began to report that every Amer­i­can with high blood pres­sure had a sleep dis­or­der in the back­ground. There­fore the real killer in Amer­ica is not the long term effects of hyper­ten­sion, but the long term effects of abnor­mal, non-restorative sleep. Vit­a­min D appears to affect our sleep cycles through D recep­tors in the low­est part of the brain called the “brain­stem”, where we con­trol the tim­ing and paral­y­sis of sleep. Sleep occurs every night to allow us to heal and make repairs. It is dur­ing sleep that we make the chem­i­cals that keep our blood pres­sure nor­mal dur­ing the fol­low­ing day. While we sleep our arter­ies repair and stay smooth so they don’t have the cho­les­terol build up that closes off the ves­sels lead­ing to heart attack and stroke. The pace­maker cells in the heart heal so we don’t get atrial fib­ril­la­tion that can lead to strokes.

Poor sleep causes mem­ory prob­lems and depression:

While we sleep we make per­ma­nent mem­o­ries. Dur­ing sleep we also make the sero­tonin that we use dur­ing the day to stay happy and curi­ous, so low D hor­mone can cause depres­sion and mem­ory problems.

Low D affects all the blood cells and can cause ane­mia, autoim­mune dis­ease and cancer:

There are D hor­mone recep­tors on the red and white blood cells. When the white blood cells don’t have enough D they get con­fused, they start attack­ing our body by mis­take. All of the autoim­mune dis­eases: mul­ti­ple scle­ro­sis, lupus, rheuma­toid arthri­tis, pso­ri­a­sis, and ulcer­a­tive col­i­tis, are related to low D hor­mone. Our own white blood cells travel through our bod­ies at night seek­ing out and killing can­cer cells. Thus, increases in breast, colon and prostate can­cer are also believed to be related to low D. Women with breast can­cer who are told they “can’t take hor­mones”, (mean­ing estro­gen), should still take D hor­mone. The right D level (in addi­tion to nor­mal sleep) helps the body’s own immune sys­tem fight cancer.

D hor­mone, bones and calcium:

Even though most of us have been told we need extra cal­cium, D defi­ciency is what causes osteo­poro­sis. D helps the GI tract absorb cal­cium and keeps the cal­cium from leak­ing into the urine, (so low D may also cause kid­ney stones by dump­ing more cal­cium than nor­mal into the urine). If the vit­a­min D level is kept 6080 cal­cium is prop­erly absorbed from the diet and Fos­amax, Evista, Boniva are not needed to pre­vent bone loss.

Low D causes bal­ance dif­fi­cul­ties and pain:

D defi­ciency can also be accom­pa­nied by leg pain, burn­ing in the feet, and dif­fi­culty with bal­ance, prob­a­bly through sec­ondary B defi­cien­cies of B12, B5 or B6. Poor sleep results in body pain on awak­en­ing; fibromyal­gia, arthri­tis, chronic low back pain, knee pain, hip pain. Part of the prob­lem relates to the sleep itself: every mov­ing part of the body must get per­fectly par­a­lyzed to repair at night. If paral­y­sis does not occur cor­rectly dur­ing sleep that part of the body doesn’t heal and morn­ing pain can result. The sec­ond con­trib­u­tor could be pan­tothenic acid defi­ciency. B 5 or pan­tothenic acid is a B vit­a­min made by the intesti­nal bac­te­ria. After it is absorbed in the colon pan­tothenic acid becomes Coen­zyme A. Coen­zyme A is the enzyme that is respon­si­ble for mak­ing our own cor­ti­sol in the adrenal gland. Since cor­ti­sone is what is injected by your doc­tor into arthritic joints to decrease inflam­ma­tion it may be that we need those shots only if we don’t make enough of our own cor­ti­sol on a daily basis. There­fore there may be some D defi­cient patients who have arthri­tis (joint pain on awak­en­ing that gets bet­ter as the day wears on), that is due to a com­bi­na­tion of poor sleep and lower than nor­mal daily lev­els of cor­ti­sol pro­duc­tion. B 5 also seems to pro­mote good sleep but appears in my prac­tice to have a nar­row win­dow of effec­tive­ness with higher doses caus­ing sleep disruption.

Low D causes infer­til­ity, poly­cys­tic ovary syn­drome and endometriosis:

There are vit­a­min D recep­tors in the ovaries, the tes­ti­cles and the fal­lop­ian tubes to help match our repro­duc­tion to the amount of food avail­able. As the D level climbs in the fall, to 80 ng/ml, we make higher estro­gen and testos­terone lev­els that make us want to mate. Because our babies develop over 9 months, the baby that is con­ceived in Sep­tem­ber is born in June. This guar­an­tees that at birth the baby is in the sun mak­ing her own D hor­mone because there is no D in the breast milk. Low D sup­presses ovu­la­tion so that our babies will be born when mom has food. “Poly­cys­tic ovary” describes an ovary with many eggs that are all try­ing to mature at once. Because ovu­la­tion is inhib­ited by the low D, the ovaries are stuck at the stage of many eggs try­ing to mature and cysts develop, lead­ing to abdom­i­nal pain, often accom­pa­nied by weight gain and acne (the triad of symp­toms called poly­cys­tic ovar­ian syndrome).

Endometrio­sis results from endome­trial tis­sue going back­ward up the fal­lop­ian tube into the abdomen instead of out the cervix, (the open­ing in the uterus), dur­ing men­stru­a­tion. Because the fal­lop­ian tube is open into the abdomen, the only thing that keeps the endome­trial tis­sue head­ing out the cervix are wave-like move­ments in the fal­lop­ian tube push­ing toward the uterus. There are vit­a­min D recep­tors in the fal­lop­ian tubes that influ­ence the propul­sive move­ments, pro­mot­ing or pre­vent­ing fer­til­iza­tion depend­ing on the D level. Also, once the endome­trial cells have arrived in the abdomen, where they don’t belong, the white blood cells are sup­posed to find and kill them. Because the low D also affects the func­tion of the white blood cells the proper elim­i­na­tion of the endome­trial tis­sue doesn’t occur and fixed implants of endome­trial tis­sue appear in the abdomen, caus­ing abdom­i­nal pain dur­ing menstruation.

Women bear­ing babies are the ones who are most affected:

The rea­son why thy­roid dis­ease, gall­blad­der dis­ease, B12 and iron defi­ciency, obe­sity and sleep dis­or­ders (and there­fore severe headaches) often occur in young, healthy women is because they’re the ones hav­ing the babies. Each baby sucks up mom’s vit­a­min D using it for devel­op­ment. Unfor­tu­nately, each pre­na­tal vit­a­min has only 400 IU of vit­a­min D, which is not nearly enough to pro­vide for mom and the devel­op­ing baby. When we all lived out­doors mom would get preg­nant again as soon as she made enough D to sleep nor­mally and get her body ready for the next baby. Now, each baby uses up mom’s D and if she’s not out in the sun enough after deliv­ery her D deficit is never cor­rected between preg­nan­cies. Each result­ing child is more D defi­cient and each baby sleeps worse than the last. Mom also sleeps badly, being more D defi­cient her­self with each baby. The chronic sleep dis­or­der over sev­eral years can result in post­par­tum depres­sion and occa­sion­ally psy­chosis; (abnor­mal thoughts and hal­lu­ci­na­tions). I believe that once the sleep is very, very abnor­mal, the “sleep switch” (which is designed to be sure that we never dream while we’re awake) may start to mal­func­tion, and dream-like expe­ri­ences (hal­lu­ci­na­tions) may start to leak into wak­ing life.

Some com­monly used med­ica­tions pre­vent REM sleep:

Unfor­tu­nately many of the com­monly used anti­de­pres­sants, though they keep the sero­tonin up dur­ing the day to make us hap­pier, also make the sero­tonin stay up inap­pro­pri­ately at night. High sero­tonin lev­els at night sup­press REM sleep, para­dox­i­cally pre­vent­ing the very phase of sleep that might give us back nor­mal pro­duc­tion of our own sero­tonin. Long term REM depri­va­tion is prob­a­bly the most com­mon cause of depres­sion. Over the last thirty years there has been a dra­matic increase in the inci­dence of depres­sion, sleep dis­or­ders and vit­a­min D defi­ciency in all of the devel­oped coun­tries of the world, I believe these three con­di­tions are linked.

Vit­a­min D and aging:

Even under per­fect cir­cum­stances, with per­fect sun expo­sure, we don’t live for­ever. Humans live about 90100 years. Every decade our vit­a­min D pro­duc­tion (per hour of sun expo­sure) goes down. At age 7075 the vit­a­min D pro­duc­tion on our skin goes so low that four com­plaints become com­mon in the elderly; “my bow­els don’t work”, “I’ve got rheuma­tism” (I wake up stiff and in pain), “I don’t sleep well”, and “my nose runs all the time.” When the sleep starts to fail we begin to get hyper­ten­sion, dia­betes, high cho­les­terol, heart dis­ease, stroke or can­cer and die 510 years later. There­fore our abil­ity to sleep nor­mally is linked to our life span.

What should my vit­a­min D level be?

How much would my body make nor­mally out in the sun? When we sit in the sum­mer sun, at noon, with chest, face, and arms exposed we make 10,000 IU of vit­a­min D. Whole body expo­sure pro­duces 20,000 IU in 24 hours. The rate of pro­duc­tion is depen­dant on the skin color. Darker skinned peo­ple make D more slowly for equal time spent in the sun. Because we don’t have fur or feath­ers cov­er­ing our skin, the melanin col­oration in the skin keeps us from mak­ing too much D. Lighter skinned humans began to appear in far north­ern and south­ern lat­i­tudes because their lighter skin color did not block the D pro­duc­tion. They were stronger and could repro­duce in lower sun envi­ron­ments where D was scarce. How­ever, those bright white or freck­led peo­ple have a dis­ad­van­tage when they move to a high sun envi­ron­ment, they don’t have the nat­ural melanin pro­tec­tion and they burn. When humans are adapted to their lat­i­tude with the “proper” col­oration, and their inter­nal D level is high enough, some of the pro-D on the skin is con­verted to D 1,25 OH, the active hor­mone which goes into the nuclei of the skin cells to repair the UVB induced DNA dam­age, thus help­ing to pre­vent skin can­cer under nor­mal circumstances.

As most of us don’t receive “sun D” every day, our sup­ple­men­tary vit­a­min D require­ments are much higher than the FDA rec­om­mended 800 IU per day, and are prob­a­bly closer to 5,00010,000 IU per day just to stay the same. To sleep nor­mally the vit­a­min D blood level must be 6080 ng/ml. The vit­a­min D25OH that we mea­sure in the blood is “stor­age D”. We make the active chem­i­cal; D 1,25 OH every minute of the day, in each organ in rela­tion to its need. When your doc­tor mea­sures your D blood level it should be the D 25 OH, not the D 1,25 OH.

Why FDA rec­om­men­da­tions are so low:

Chole­cal­cif­erol is a hor­mone not a vit­a­min. We would never dream of putting estro­gen or testos­terone or thy­roid hor­mone into the milk. Because it was incor­rectly called a “vit­a­min” the FDA has been put in the very dif­fi­cult posi­tion of mak­ing “rec­om­men­da­tions” for hun­dreds of thou­sands of peo­ple who have dif­fer­ent D lev­els from year to year depend­ing on their lifestyle, where they live and their skin color. The FDA knows that high vit­a­min D lev­els can cause med­ical prob­lems and death, they just don’t really know why. (I think it is because vit­a­min D makes the sleep just as abnor­mal when it goes over 80, as it does when it’s under 60, there­fore every­thing I have described above results from a high vit­a­min D just as eas­ily as from a low vit­a­min D). The FDA has appro­pri­ately rec­om­mended a dose of vit­a­min D, 400800 IU/day, that is unlikely to hurt any­one. This does not mean that 800 IU is what you need. Each per­son must find out what dose they need by mea­sur­ing their blood level.

Every­one who takes this hor­mone in big­ger doses must fol­low their vit­a­min D blood level. Ask your doc­tor to mea­sure your vit­a­min D 25OH level. Most doc­tors do not know what the “nor­mal” D level really is, so ask for the num­ber, it should be between 6080 ng/ml. Medicare will pay for vit­a­min D lev­els four times per year if a billing code of 268.9 (vit­a­min D defi­ciency) is used on the lab slip. If you don’t have insur­ance www.vitamindcouncil.org will do your level for $75.00. All your ques­tions about vit­a­min D are answered at www.vitamindcouncil.org. It is a site started in 2003 to teach you and me about this hor­mone. It has thou­sands of sci­en­tific ref­er­ences link­ing vit­a­min D defi­ciency to var­i­ous dis­eases, and teach­ing about how to use vit­a­min D safely and effectively.

What is the right D hor­mone dose?

For most peo­ple the daily sup­ple­men­tal D dose will be 15000 IU per day in sum­mer, 57,000 IU per day in win­ter, but if your level is 30 or below and it’s win­ter, I rec­om­mend that you take 1015,000 IU for 23 weeks to get your level back above 50 more rapidly. Then check your level again in 4 weeks to be sure it is above 60. Over 12 years mea­sure your D lev­els every 6 to 12 weeks and make sure that you are tak­ing enough to pro­vide a D level between 6080 ng/ml all year long. Don’t take extra D when you’re using a tan­ning bed or out in the sun in the sum­mer, you’ve just made your daily sup­ply on your skin. Never take doses over 1000 IU/day with­out check­ing your lev­els regularly.

Prac­ti­cal Aspects:

Leg cramps or increase in headaches when you’re start­ing extra D can be caused by low mag­ne­sium, go to www.vitamindcouncil.org and read about mag­ne­sium sup­ple­men­ta­tion or eat a hand­ful of sun­flower or other seeds per day if this hap­pens to you.

What kind of D and why so many kinds?

The largest dose of vit­a­min D3 locally avail­able, over the counter is 5,000 IU. Wal­mart, Sam’s Club, Drug Empo­rium all have it. We doc­tors have been, incor­rectly, taught that it’s safe to give vit­a­min D2, (ergo­cal­cif­erol) as a once a week pill of 50,000 IU. D2 Ergo­cal­cif­erol is not the same as D3 Chole­cal­cif­erol, and may be dan­ger­ous for some. In fact the major­ity of my patients felt that it made their sleep and headaches worse. Make sure what you buy is D3. This impor­tant mis­take resulted from using the rat as the exper­i­men­tal model to look for the “vit­a­min” that pre­vented the bone dis­ease of rick­ets in the 1930’s. Rats are noc­tur­nal ani­mals. In order to spend their lives in the dark, they had to have a mutated vit­a­min D recep­tor that allowed them to use a dif­fer­ent chem­i­cal, D2. D2 is a chem­i­cal made by fun­gus that grows on grain. D2 is sim­i­lar but not iden­ti­cal to what you and I, and all other ani­mals, make on our skin from sun expo­sure. D2 does come in the food, (which is why the “vit­a­min” word was orig­i­nally applied). The rat’s abil­ity to use this chem­i­cal allowed it to be noc­tur­nal, active at night and able to run about our houses eat­ing our food at night. This is why humans don’t like rats and there­fore find exper­i­men­ta­tion on them less objec­tion­able than on other ani­mals. Once D2 was dis­cov­ered it did, in fact, help rick­ets in chil­dren. The first “anti rick­ets” chem­i­cals were D1 and D2, found on grain. Sev­eral years later, D3 was dis­cov­ered on the skin of pigs, (but only after UVB light expo­sure). Because D3 acted sim­i­larly to D2 at bone recep­tors it has been assumed that it would behave the same at all recep­tors. D2 appears to act dif­fer­ently than D3 in the brain, it usu­ally does not improve the sleep, and may make it worse.

I eat a good diet, why would I have other vit­a­min defi­cien­cies in addi­tion to vit­a­min D deficiency?”

B12 defi­ciency and iron defi­ciency are com­mon sec­ondary defi­cien­cies that also affect sleep. Vit­a­min B 12 defi­ciency results because there are Vit­a­min D recep­tors in the stom­ach cells that make “intrin­sic fac­tor”. Intrin­sic fac­tor is the chem­i­cal that binds to B 12 in our diet and allows us to absorb it. When the D is so low that the intrin­sic fac­tor pro­duc­tion also becomes low we are less able to absorb B12 from our food. I believe B12 also helps pro­duce nor­mal sleep. Iron is a cofac­tor in mak­ing dopamine, one of the chem­i­cals that runs the tim­ing and paral­y­sis of sleep, so when D, B12 and iron defi­ciency all exist together the sleep becomes espe­cially bad. Those two addi­tional defi­cien­cies usu­ally mean that the D has been low for many years. Ask your doc­tor to check your B12 and iron level when you check the D for the first time. The B12 level for nor­mal sleep is above 500. (Again you want to know the num­ber). If the B12 blood level is below 500 I rec­om­mend a pill of B12 of 1000 mcg/day. Shots are not bet­ter than the pills and it will be absorbed as long as the D dose is increased at the same time.

Do our B vit­a­mins really come from our poop?

It’s impor­tant to know that 7/8 of the B vit­a­mins that we need daily are sup­plied by our intesti­nal bac­te­ria. This allowed humans and other ani­mals to go sev­eral weeks with­out food, because they car­ried with them an inter­nal store of the B vit­a­mins. The B vit­a­mins are not stored, they are very short act­ing and elim­i­nated within 12 days but we need them daily for proper cel­lu­lar actions through­out the body. There­fore, it is pos­si­ble that when the nor­mal colonic bac­te­ria die off we might become low in some of the B vit­a­mins, despite eat­ing a good diet. If you have pain, arthri­tis, irri­ta­ble bowel, or burn­ing in the hands or feet you may have pan­tothenic acid (B5) defi­ciency. I believe this sec­ondary defi­ciency devel­ops after many years of D defi­ciency because our intesti­nal bac­te­r­ial pop­u­la­tions change. Our intesti­nal bac­te­ria need our vit­a­min D to thrive. They use the D that we make on our skin, passed down to them in the bile. When they don’t get enough D to sur­vive, other species of bac­te­ria begin to dom­i­nate the gut. ( See The Econ­o­mist mag­a­zine August 18, 2012 “The human micro­biome: Me myself, us” to learn about the epi­demic of the “wrong” colonic bac­te­ria and how this change in our colonic organ­isms may be con­tribut­ing to mul­ti­ple dis­eases that are epi­demic today.) A nor­mal daily sup­ply of pan­tothenic acid pro­duced by the gut bac­te­ria, appears to be nec­es­sary for nor­mal sleep. If you feel this refers to you do not take large doses of the indi­vid­ual B vit­a­mins, take B-50 (B com­plex that has 50 mg of each of the 8 B vit­a­mins) daily but only for 3 months. Sup­ply­ing enough D and B com­plex vit­a­mins together allows the “right bac­te­ria” to grow back in the gut. For most peo­ple it takes 3 months. AFTER 3 MONTHS, when the intesti­nal bac­te­ria are mak­ing the B vit­a­mins again we need to STOP THE50, as large doses of pan­tothenic acid appear to dis­rupt the sleep and will keep you from get­ting bet­ter. As soon as your bac­te­ria are mak­ing the B’s in the right daily doses your body is receiv­ing a dou­ble dose so the pill needs to stop.

Any other vitamins?

Most authors believe that you should always take a mul­ti­vi­t­a­min along with vit­a­min D, there are sev­eral cofac­tors that vit­a­min D must have to do its job prop­erly and these are all con­tained in the rou­tine mul­ti­vi­t­a­min, big­ger B doses are not nec­es­sar­ily bet­ter, and may actu­ally harm your sleep if your intesti­nal bac­te­ria are mak­ing the right amounts for you already.(see above)

SGom­i­nak 04/13

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