Final Balanced Takeaways

In this episode of the Evolving Wellness Podcast, I delve into the complexities of vitamin D and melatonin, particularly during the winter months. I discuss the natural decline of vitamin D levels in winter, the critical role of melatonin, and how modern lifestyles disrupt these hormonal balances.

The conversation covers the impact of stress, alcohol, and blue light on health, the importance of circadian rhythms, and the potential benefits and drawbacks of vitamin D supplementation.

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Timestamps:

00:00 Introduction to Vitamin D and Melatonin

02:47 Understanding Seasonal Changes in Vitamin D Levels

06:13 The Role of Melatonin in Winter Health

09:00 Impact of Modern Lifestyle on Vitamin D and Melatonin

11:51 The Effects of Stress and Alcohol on Hormonal Balance

15:08 Circadian Rhythms and Their Importance

17:51 The Dangers of Blue Light and Sleep Disruption

21:07 Winter Infections and Their Impact on Vitamin D

23:59 Pros and Cons of Vitamin D Supplementation

27:13 Understanding Individual Variability in Vitamin D Metabolism

29:52 Short-Term Vitamin D Supplementation: When Is It Appropriate?

33:14 The Importance of Comprehensive Testing and Monitoring

36:01 Conclusion and Future Directions

References & further reading:

Article: You’ve been warned about sunlight but not about supplements - http://sarahkleinerwellness.com/blog/you-ve-been-warned-about-sunlight-but-not-supplements

Article - Can vitamin D supplements lower your melatonin? https://sarahkleinerwellness.substack.com/p/can-vitamin-d-supplements-lower-your

Manson et al. VITAL primary outcomes. N Engl J Med. 2019. PMID: 30415629

Sanders et al. Annual high-dose D ↑ falls/fractures. JAMA. 2010. PMID: 20157135

Bischoff-Ferrari et al. Monthly high-dose D ↑ falls. JAMA Intern Med. 2016. PMID: 26747333

Jackson et al. WHI Ca+D ↑ kidney stones. N Engl J Med. 2006. PMID: 16481635

Slominski et al. Melatonin, mitochondria & skin photobiology. Cell Mol Life Sci. 2020.

Hamblin MR. Anti-inflammatory photobiomodulation. AIMS Biophys. 2017.

Deng et al. Magnesium, vitamin D status & mortality (NHANES). BMC Med. 2013.

Holick et al. Translocation of cutaneous vitamin D₃. Endocrinology. 1994.

This video is not medical advice & as a supporter to you and your health journey - I encourage you to monitor your labs and work with a professional!

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