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Vitamin D A hormone, not an actual vitamin, that your skin makes when exposed to sunlight, so it does not need to acquire it from food if adequate sunlight is available The only natural foods that contain vitamin D are fish and egg yolks Most of us are deficient in vitamin D as we do not spend much time outdoors. Additionally, where we live can limit our access to vitamin D - if you live below 37 degrees south or above 37 degrees north you do not have access to sufficient sunlight except during the summer months. ( This line of latitude crosses below Colorado, Utah and Kansas, so the majority of us in the US require additional dietary vitamin D throughout the year even if we spend time outdoors Sunscreen and skin pigmentation can also act as barriers to vitamin D absorption What Does Vitamin D Do? Reduces belly fat Of all the places to lose fat, the middle of our bodies is usually the hardest and the most important, both for looking lean and for being healthy. Waist-to-hip ratio is a factor in your risk for heart disease and type 2 diabetes Research bomb: A study published in the journal of Clinical Nutrition had 23 overweight participants who all went through a 12-week resistance training program. Half of them took 4,000 IU’s of vitamin D while the others received a placebo. While both groups lost the same amount of fat, the group that took the vitamin D supplements were more likely to have lowered their waist-to-hip ratio to a greater extent when compared to the placebo group. (3) Hormone Regulation and Bone Health The parathyroid glands, located in your neck, release parathyroid hormone. Parathyroid hormone regulates the calcium in your body: When the level of calcium in your blood is low, your parathyroid releases PTH. PTH signals for calcium to be leeched from bones and released into the blood, while also telling your kidneys to create more bioavailable vitamin D. This form of active vitamin D tells your gut to absorb more calcium, as long as you have sufficient vitamin D available. When you are deficient in vitamin D, your body will not absorb enough calcium from your diet and too much calcium will be taken from the bones to be available in the blood. Calcium plays more roles than just bone health - it is crucial for proper functioning of your nervous and muscular systems, so the body is able to take calcium from the bones to perform other functions. Vitamin K Vitamin K is helpful in blood clotting and bone strength. May also help to prevent heart disease, prostate cancer and Alzheimer’s Vitamin K2 and vitamin D3 work together to strengthen bones through their impact on calcium While vitamin D3 essentially regulates how much calcium is absorbed in the diet, vitamin K2 tells the calcium where to go, directing it to bones rather than soft tissues. When calcium attaches to arteries, known as hardening of the arteries, it can lead to cardiovascular complications. Without vitamin K2, the calcium absorbed will not go towards strengthening your bones, and thus vitamin K2 is crucial in the functioning of vitamin D3. Vitamin K2 comes from meats, eggs, hard cheeses and insects. Many people are also deficient in vitamin K2. Diet and Supplementation The best way to stay healthy is to eat a balanced diet full of leafy greens, fruits, veggies and lean proteins. This is how we can be sure we are obtaining a full range of vitamins and minerals. Vitamin D3 is one vitamin/hormone that we often have to supplement. If your supplement vitamin D3, be sure to obtain enough vitamin K2, either through a diet with meats and eggs, or through supplementation as well. Also be sure to obtain calcium through your diet, such as yogurt, leafy greens and legumes, or through supplementation. If you do not have all three in your diet, you may be doing more harm than good. References: 1. Parathyroid glands and vitamin D https://www.vitamindcouncil.org/further-topics/parathyroid-glands-and-vitamin-d/ 2. Vitamin D and other vitamins and minerals https://www.vitamindcouncil.org/about-vitamin-d/vitamin-d-and-other-vitamins-and-minerals/ 3. Vitamin K - the missing nutrient to blame… http://articles.mercola.com/sites/articles/archive/2011/03/26/the-delicate-dance-between-vitamins-d-and-k.aspx 4. 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Aimed towards people following a ketogenic diet, it claims to aid burning fat through increasing metabolic activity, reducing hunger and cravings and speeding up the weight-loss process. Keto Tone provides a specialised mix of Raspberry ketones, green tea extract and other natural ingredients to facilitate ketogenic fat burning. Users say that Keto Tone will elevate their metabolism and help them get into ketosis while continuing eating foods high in fat. Prolific amongst the list of products available from the Shark Tank keto line is Keto Fit Pro, an all-natural dietary supplement which is formulated to support optimal health and wellness while following a low-carb, high-fat ketogenic diet. The supplement works by converting existing fats in your bloodstream into ketones and utilizing those instead of carbohydrates for fuel. 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Insulin-Mediated Glucose Uptake The molecular mechanisms of insulin-mediated glucose transport are intensively studied - GLUT4 (glucose transporter type 4) is a glucose transporter responsible for glucose uptake into adipocytes and muscle tissue Importantly, in case of insulin resistance and type-2, the amount of GLUT4 is decreased and its translocation is impaired https://www.hindawi.com/journals/omcl/2019/3849692/ Insulin resistance is characterized by inefficient mitochondrial coupling, low level of ATP, and the formation of excess amount of ROS A study published in The Journal of Cachexia, Sarcopenia and Muscle, shows that astaxanthin stimulates mitochondrial biogenesis in insulin resistant muscle via activation of AMPK pathway* https://onlinelibrary.wiley.com/doi/full/10.1002/jcsm.12530 Astaxanthin Astaxanthin accumulation in skeletal muscle has been shown to reduce hyperglycemia and ameliorate insulin secretion and sensitivity by improvement of glucose metabolism and β-cell dysfunction by GLUT4 regulation Astaxanthin administration increases the translocation of GLUT4 transporter and PGC-1α, which increases the level of GLUT4 Study - Asia Pacific Clinical Nutrition This double blind, randomized, placebo controlled study included 41 patients ranging from 30 to 60 years of age with type 2 diabetes who were not on insulin therapy. Each patient consumed 8 mg of astaxanthin or placebo daily for 8 weeks. As a result, the astaxanthin group demonstrated an increase in adiponectin concentration and reduced visceral body fat, triglycerides, LDL cholesterol, and systolic blood pressure. https://www.ncbi.nlm.nih.gov/pubmed/29384321 https://www.ncbi.nlm.nih.gov/pubmed/12688512 Zinc Zinc ions can bind to insulin receptors and activate insulin signaling pathways Believed that zinc ions inhibit glycogen synthase kinase-3beta (GSK-3beta), serine/threonine protein kinase linked with insulin resistance and type 2 diabetes https://www.ncbi.nlm.nih.gov/pubmed/12083774 Study - Journal of Diabetes After a year, 25% of the placebo group developed type 2 diabetes and of the zinc group, 11 percent developed type 2 diabetes. The zinc group also had a lower fasting plasma glucose, oral glucose tolerance test, homeostatic model assessment of insulin resistance as well as lower scores for total and LDL cholesterol. There was also “significant improvement” in beta cell function seen in the zinc group https://onlinelibrary.wiley.com/doi/full/10.1111/1753-0407.12621 Additional Zinc in pancreatic beta cells binds to several insulin molecules, six to be exact, forming what’s called an insulin hexamer for storage - insulin is produced and stored in the body as a hexamer (a unit of six insulin molecules) Chromium In the presence of insulin, the chromodulin molecule changes shape and location in the cell, triggering activation of a vital glucose transporter molecule called GLUT4 Study - The International Journal for Vitamin and Nutrition Research This study investigated the effects of chromium picolinate on elderly diabetic patients within a rehabilitation program. https://www.ncbi.nlm.nih.gov/pubmed/15296075 Lithium A study from the journal Diabetes found that lithium increases in glucose transport activity and causes a modest increase in insulin responsiveness Although the authors concluded, “the effects of lithium on glucose transport and metabolism in skeletal muscle are strikingly similar to the persistent effects of exercise. 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