85 | id == 85
85 | category_id == 9
85 | category_order == 6
85 | category_name == Longevity
85 | category_color == #C47AC0
85 | slug == VDR-Longevity
85 | title == Is This Vitamin D Gene Linked To Lifespan? (VDR)
85 | meta_description == The VDR gene supports the function of vitamin D. It also may play a role in longevity. Learn more here!
85 | summary == <p style="text-align:justify"><strong>The VDR gene plays a crucial role in activating vitamin D and may affect longevity as well. Find out exactly what this gene does and how certain genetic variants may contribute to longer lifespan.</strong></p>
85 | overall_score_text == Longevity Score (based on VDR)
85 | image == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/background/VDR--Longevity.jpg
85 | author_id == 8
85 | author_name == Mathew Eng
85 | author_title == PharmD
85 | author_order == 40
85 | author_photo == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/author-photo/Mathew.jpg
85 | author_intro == <p><strong>Mathew received his PharmD from the University of Hawaii and an undergraduate degree in Biology from the University of Washington.</strong></p>    <p>Mathew is a licensed pharmacist with clinical experience in oncology, infectious disease, and diabetes management. He has a passion for personalized patient care and believes that education is essential to living a healthy life. His goal is to motivate individuals to find ways to manage their chronic conditions.</p>
85 | reviewer == None
85 | medical_reviewer_id == 11
85 | medical_reviewer_name == Puya Yazdi
85 | medical_reviewer_title == MD
85 | publish_date == 2020
85 | publish_date == 1
85 | publish_date == 24
85 | avg_rating == 5.0
85 | tags_id == 233
85 | tags_name == Bone Health
85 | tags_id == 101
85 | tags_name == Longevity
85 | tags_id == 231
85 | tags_name == VDR gene
85 | tags_id == 232
85 | tags_name == Vitamin D
85 | permissions_favorite == False
85 | permissions_rate == False
85 | content_article == <table style="width: 90%; border-collapse: collapse; margin-left: auto; margin-right: auto;" border="1" cellpadding="10"> <tbody> <tr style="height: 54px;"> <td style="width: 100%; text-align: justify; height: 54px;"><span style="font-weight: 400;"><strong>Note:</strong> The </span><em><span style="font-weight: 400;">VDR</span></em><span style="font-weight: 400;"> gene is mentioned in the </span><strong><em><a href="https://get.selfdecode.com/minerals/">Essential Minerals DNA Wellness Report</a></em></strong><span style="font-weight: 400;">, along with many other genes. If you're looking for a comprehensive report on how to optimize the essential mineral levels in your body, check it out!</span></td> </tr> </tbody> </table> <p>&nbsp;</p> <h2><strong>What Is The <em>VDR</em> Gene?</strong></h2> <p><span style="font-weight: 400;">The </span><a href="../../gene/vdr/"><em><span style="font-weight: 400;">VDR</span></em><span style="font-weight: 400;"> gene</span></a><span style="font-weight: 400;"> is responsible for producing a protein called the </span><strong>vitamin D receptor</strong><span style="font-weight: 400;"> (</span><strong>VDR</strong><span style="font-weight: 400;">). This VDR protein goes on to form a complex with </span><a href="https://selfhacked.com/blog/vitamin-d-dosage-sources-deficiency-toxicity/"><span style="font-weight: 400;">vitamin D</span></a><span style="font-weight: 400;"> [</span><a href="https://ghr.nlm.nih.gov/gene/VDR"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p><span style="font-weight: 400;">The VDR and vitamin D complex has many biological effects, some of which include [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/10788778"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]:</span></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">Maintaining </span><a href="https://selfhacked.com/blog/calcium-levels/"><span style="font-weight: 400;">calcium</span></a><span style="font-weight: 400;"> and </span><a href="https://selfhacked.com/blog/phosphorus/"><span style="font-weight: 400;">phosphorus</span></a><span style="font-weight: 400;"> levels in the blood</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Regulating bone formation</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Controlling cell growth and development</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Helping the immune system</span></li> </ul> <p><span style="font-weight: 400;">Because this complex is important for so many systems in the body, genetic variations in the </span><em><span style="font-weight: 400;">VDR</span></em><span style="font-weight: 400;"> gene have been associated with several disorders, such as infection, cancer, and osteoporosis [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/27695504"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/26925631"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/29343720"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Perhaps, one of the more interesting associations is between </span><em><span style="font-weight: 400;">VDR </span></em><span style="font-weight: 400;">and longevity. According to research, certain genetic variations in the </span><em><span style="font-weight: 400;">VDR</span></em><span style="font-weight: 400;"> gene may be linked to longer lifespans [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/26956844"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/23690102"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/24060611"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h3><strong>How Does VDR Work?</strong></h3> <p><span style="font-weight: 400;">The vitamin D receptor (also known as VDR or the calcitriol receptor) works by binding to the activated form of vitamin D, which is called </span><em><span style="font-weight: 400;">calcitriol</span></em><span style="font-weight: 400;">. Once bound together they form a special complex, which has various biological effects.</span></p> <p><span style="font-weight: 400;">Some of the functions of the VDR and vitamin D complex include [</span><a href="https://pubmed.ncbi.nlm.nih.gov/30039758-genetic-determinants-of-vitamin-d-related-disorders-focus-on-vitamin-d-receptor/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/16848743-vitamin-d-receptor-agonists-cancer-and-the-immune-system-an-intricate-relationship/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/20138991-the-vitamin-d-receptor-the-skin-and-stem-cells/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]:</span></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">Promoting the expression of other genes</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Maintaining calcium and phosphorus levels in the blood</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Regulating metabolic pathways involved with immune response and cancer</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Regulating hair loss</span></li> </ul> <h2><strong>The <em>VDR</em> Gene and Longevity</strong></h2> <p><span style="font-weight: 400;">Research has identified several genetic variations in the </span><a href="../../gene/vdr/"><em><span style="font-weight: 400;">VDR</span></em><span style="font-weight: 400;"> gene</span></a><span style="font-weight: 400;"> which are much more common in those that live exceptionally long lives.</span></p> <p><span style="font-weight: 400;">Genetic variations of </span><em><span style="font-weight: 400;">VDR</span></em><span style="font-weight: 400;"> that may be associated with longevity include [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/26956844"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/23690102"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/24060611"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]:</span></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">FokI (</span><a href="../../snp/rs2228570/"><span style="font-weight: 400;">rs2228570</span></a><span style="font-weight: 400;">)</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">BsmI (</span><a href="../../snp/rs1544410/"><span style="font-weight: 400;">rs1544410</span></a><span style="font-weight: 400;">)</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">ApaI (</span><a href="../../snp/rs7975232/"><span style="font-weight: 400;">rs7975232</span></a><span style="font-weight: 400;">)</span></li> </ul> <p><span style="font-weight: 400;">In the sections below, we&rsquo;ll go in-depth on each of these variations and the scientific research behind each one.</span></p> <h3><strong>The FokI Variant</strong></h3> <p><span style="font-weight: 400;">One of the </span><em><span style="font-weight: 400;">VDR</span></em><span style="font-weight: 400;"> gene variants that may be associated with longevity is in the SNP </span><a href="../../snp/rs2228570/"><strong>rs2228570</strong></a><span style="font-weight: 400;">, also known as the </span><strong>FokI</strong><span style="font-weight: 400;"> polymorphism.</span></p> <p><span style="font-weight: 400;">For example, one study of 728 people living in Iran found that </span><strong>the &lsquo;G&rsquo; allele was much more common in those that have lived very long lives</strong><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/23690102"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">On top of that, the same study also suggests that the &lsquo;GG&rsquo; genotype is associated with improved cognitive function in the elderly [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/23690102"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">However, other studies have found conflicting results.</span></p> <p><span style="font-weight: 400;">A study of 265 Caucasians from Northern Italy did </span><em><span style="font-weight: 400;">not</span></em><span style="font-weight: 400;"> find a link between FokI and greater lifespan. Although, researchers did find that the &lsquo;GG&rsquo; genotype was associated with better hand grip strength and cognitive function in the elderly [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/26956844"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Another study including 309 people of German descent also concluded that the FokI variant is </span><em><span style="font-weight: 400;">not</span></em><span style="font-weight: 400;"> associated with longevity [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/24060611"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;"><span style="font-weight: 400;">The &lsquo;G&rsquo; allele in the FokI variant (rs2228570) of </span><em><span style="font-weight: 400;">VDR</span></em><span style="font-weight: 400;"> was significantly more common in those that lived exceptionally long lives, according to a study looking at participants in Iran. There was no association found with longevity when looking at populations from Italy or Germany.</span></span></p> <h3><strong>The BsmI Variant</strong></h3> <p><span style="font-weight: 400;">Another well-researched polymorphism in </span><em><span style="font-weight: 400;">VDR</span></em><span style="font-weight: 400;"> is the </span><strong>BsmI</strong><span style="font-weight: 400;"> variant, also known as </span><a href="../../snp/rs1544410/"><strong>rs1544410</strong></a><span style="font-weight: 400;">.</span></p> <p><span style="font-weight: 400;">According to a study of 265 people from Northern Italy,</span><strong> the &lsquo;CT&rsquo; genotype is found much more frequently in those that are 100 years or older</strong><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/26956844"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">The same study also suggests that the &lsquo;CT&rsquo; genotype may be associated with lower systolic blood pressure and better cognitive function in the elderly [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/26956844"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h3><strong>The ApaI Variant</strong></h3> <p><span style="font-weight: 400;">A polymorphism in the </span><em><span style="font-weight: 400;">VDR</span></em><span style="font-weight: 400;"> gene known as </span><strong>ApaI</strong><span style="font-weight: 400;">, also known as </span><a href="../../snp/rs7975232/"><strong>rs7975232</strong></a><span style="font-weight: 400;">, may also play a role in longevity, according to research.</span></p> <p><span style="font-weight: 400;">Based on the previously mentioned study of 265 Northern Italians, </span><strong>the &lsquo;A&rsquo; allele of the ApaI variant appears to be more common in people who live past 100 years</strong><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/26956844"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">The same study also found that the &lsquo;AA&rsquo; genotype may be associated with higher blood pressure and lower rates of&nbsp; chronic obstructive pulmonary disease (COPD) [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/26956844"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h3><strong>How Does <em>VDR</em> Improve Longevity?</strong></h3> <p><span style="font-weight: 400;">It&rsquo;s not entirely clear how these genetic variants in the </span><em><span style="font-weight: 400;">VDR</span></em><span style="font-weight: 400;"> gene may contribute to longer lifespan.&nbsp;</span></p> <p><span style="font-weight: 400;">The VDR protein and vitamin D have many different functions in the body, so the mechanism behind improved longevity is likely complex and multifaceted [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/26956844"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5689451/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">One animal study examined the genetic activity of worms in an attempt to identify the potential mechanisms behind the association between vitamin D and longevity. According to the researchers of the study, vitamin D may increase worm lifespan by [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5689451/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]:</span></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">Activating the </span><em><span style="font-weight: 400;">SKN-1</span></em><span style="font-weight: 400;"> gene, which plays a role in stress response and detoxification</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Regulating </span><em><span style="font-weight: 400;">IRE-1</span></em><span style="font-weight: 400;"> and </span><em><span style="font-weight: 400;">XBP-1</span></em><span style="font-weight: 400;">, which help maintain the balance of healthy proteins</span></li> </ul> <p><span style="font-weight: 400;">However, this association has not been fully explored in humans.</span></p> <h2><strong>Your <em>VDR</em> Results for Longevity</strong></h2> <p><span style="font-weight: 400;">You can see your genotypes for VDR in the table below. However, keep in mind that these associations are based on studies from certain ethnic populations &mdash; so you should interpret your results with caution if you are not descended from one of these specific groups!</span></p> <p><strong>*9590171036707662*</strong></p> <p><strong>Primary SNPs:&nbsp;</strong></p> <p><strong>VDR rs2228570</strong></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;A&rsquo; = No association with longevity</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;G&rsquo; = More common in those with longer lifespans in certain populations</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">About 47% of people have the &lsquo;GG&rsquo; genotype</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">The association with longevity has only been found in people living in Iran</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">No association with longevity was found in Italian and German populations</span></li> </ul> <p><strong>VDR rs1544410</strong></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;CC&rsquo; &amp; &lsquo;TT&rsquo; = No association with longevity&nbsp;</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;CT&rsquo; = More common in those with longer lifespans in certain populations</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">About 37% of people have the &lsquo;CT&rsquo; genotype</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">The association with longevity has only been found in groups from Northern Italy</span></li> </ul> <p><strong>VDR rs7975232</strong></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;C&rsquo; = No association with longevity&nbsp;</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;A&rsquo; = More common in those with longer lifespans in certain populations</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">About 29% of people have the &lsquo;AA&rsquo; genotype</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">The association with longevity has only been found in groups from Northern Italy</span></li> </ul> <p><strong>*2316738305491852*</strong></p> <h2><strong>Recommendations For Longevity</strong></h2> <p><em><span style="font-weight: 400;">Before implementing any of the following strategies, always speak with your doctor first about your options! There may be unexpected interactions with your current medications or health conditions.&nbsp;</span></em></p> <p><em><span style="font-weight: 400;">Also keep in mind that none of these recommendations should ever be used to replace any of the treatments or medications that your doctor gives you.</span></em></p> <h3><strong>Factors That May Lower Vitamin D</strong></h3> <p><span style="font-weight: 400;">There are a number of ways to improve vitamin D status and possibly VDR activity. However, there are also several health conditions and medications that may impair or lower vitamin D levels.&nbsp;</span></p> <p><span style="font-weight: 400;">Before trying to improve your vitamin D status, talk to your doctor to see if there are any health factors that may be reducing your levels. Any underlying conditions may need to be treated first.</span></p> <p><span style="font-weight: 400;">Some health conditions that may impair vitamin D levels include [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/28516265"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]:</span></p> <ul> <li style="font-weight: 400;"><a href="https://selfhacked.com/blog/ibd-ulcerative-colitis-crohn-genetics-lifestyle-stress-infections/"><span style="font-weight: 400;">Crohn&rsquo;s disease</span></a></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Cystic fibrosis</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Celiac disease</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Kidney disease</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Liver disease</span></li> </ul> <p><span style="font-weight: 400;">Some medications that may impair vitamin D levels include [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3427195/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://ods.od.nih.gov/factsheets/VitaminD-Consumer/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]:</span></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">Seizure medications, such as phenytoin or phenobarbital</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Steroids (glucocorticoids), such as </span><a href="https://selfhacked.com/blog/prednisone/"><span style="font-weight: 400;">prednisone</span></a></li> <li style="font-weight: 400;"><a href="https://selfhacked.com/blog/natural-laxatives/"><span style="font-weight: 400;">Laxatives</span></a></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Tuberculosis drugs, such as rifampin</span></li> </ul> <p><strong>*9357281045154091*</strong></p> <h3><strong>Lifestyle</strong></h3> <h4><strong>Sunlight Exposure</strong></h4> <p><span style="font-weight: 400;">Regular exposure to </span><a href="https://selfhacked.com/blog/avoiding-sun-will-kill-14-proven-science-based-health-benefits-sun/"><span style="font-weight: 400;">natural sunlight</span></a><span style="font-weight: 400;"> can help increase and maintain vitamin D levels. This is because human skin uses ultraviolet light from the sun to produce vitamin D</span><span style="font-weight: 400;">3</span><span style="font-weight: 400;">, also called cholecalciferol [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3897598/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Once vitamin D</span><span style="font-weight: 400;">3</span><span style="font-weight: 400;"> (cholecalciferol) is created, it can be eventually converted into calcitriol, the activated form of vitamin D. This means that sunlight exposure is an important natural source of vitamin D for the body [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3897598/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">There&rsquo;s also some evidence that sunlight may alter the activity of the </span><em><span style="font-weight: 400;">VDR</span></em><span style="font-weight: 400;"> gene [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/28432711"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/27792059"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">However, it&rsquo;s not clear how much sun exposure a person needs each day. The problem is that too much sunlight can increase the risk of skin cancer. Sun exposure should be stopped well before the skin becomes red or burned, the timing of which can vary from person to person [</span><a href="https://ods.od.nih.gov/factsheets/VitaminD-Consumer/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.nhs.uk/live-well/healthy-body/how-to-get-vitamin-d-from-sunlight/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Another issue is that the amount of absorbed UV light can vary greatly depending on a number of factors, such as the time of day, season, location, age, and skin color [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3897598/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">For those that live in areas with little sunlight throughout the year, getting vitamin D through diet or supplements may be needed [</span><a href="https://ods.od.nih.gov/factsheets/VitaminD-Consumer/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.nhs.uk/live-well/healthy-body/how-to-get-vitamin-d-from-sunlight/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h3><strong>Diet</strong></h3> <p><span style="font-weight: 400;">It&rsquo;s possible to get significant amounts of vitamin D through diet. However, few foods naturally contain this vitamin. This is why many foods are often fortified with vitamin D [</span><a href="https://ods.od.nih.gov/factsheets/VitaminD-Consumer/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Some foods that naturally contain vitamin D include [</span><a href="https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]:</span></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">Fatty fish (salmon, tuna, mackerel, </span><a href="https://selfhacked.com/blog/cod-liver-oil/"><span style="font-weight: 400;">fish liver oils</span></a><span style="font-weight: 400;">)</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Beef liver, cheese, and egg yolks contain small amounts of vitamin D</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Mushrooms can provide variable amounts of vitamin D</span></li> </ul> <p><span style="font-weight: 400;">Some foods that are often fortified with vitamin D include [</span><a href="https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]:</span></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">Milk (and other plant-based alternatives)</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Breakfast cereals</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Certain brands of orange juice, yogurt, and margarine</span></li> </ul> <h3><strong>Supplements</strong></h3> <p><a href="https://selfhacked.com/blog/vitamin-d-dosage-sources-deficiency-toxicity/"><span style="font-weight: 400;">Vitamin D deficiency</span></a><span style="font-weight: 400;"> is very common and many people get much of their required vitamin D through supplementation. If you suspect your levels may be low, talk with your doctor about testing your vitamin D status.</span></p> <p><span style="font-weight: 400;">Supplements are available in two forms: vitamin D</span><span style="font-weight: 400;">2</span><span style="font-weight: 400;"> (ergocalciferol) and vitamin D</span><span style="font-weight: 400;">3</span><span style="font-weight: 400;"> (cholecalciferol). Both can be used to effectively boost vitamin D levels, although there is some evidence that vitamin D</span><span style="font-weight: 400;">3</span><span style="font-weight: 400;"> may be more potent [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3349454/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4971338/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Generally speaking, adults (19-70 years old) should get at least 600 IU of vitamin D each day [</span><a href="https://ods.od.nih.gov/factsheets/VitaminD-Consumer/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Adults 71 years or older should get at least 800 IU of vitamin D each day [</span><a href="https://ods.od.nih.gov/factsheets/VitaminD-Consumer/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">However, excessive amounts of vitamin D can cause toxicity, including nausea, vomiting, and weakness.</span></p> <p><span style="font-weight: 400;">The upper limit of vitamin D for adults and children 9 years and older is 4,000 IU each day [</span><a href="https://ods.od.nih.gov/factsheets/VitaminD-Consumer/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">The upper limit of vitamin D for children 1-8 years old is 2,500 to 3,000 IU each day, while the upper limit for infants is 1,000 to 1,500 IU each day. Speak with your doctor if you wish to use vitamin D supplements for young children or infants [</span><a href="https://ods.od.nih.gov/factsheets/VitaminD-Consumer/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p>
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85 | content_learn_more_2316738305491852_text == Based on the variants we looked at, your VDR genotype is somewhat associated with longevity in certain ethnic groups. However, this doesn't necessarily reflect your overall longevity — just one gene related to it. Sunlight exposure, diet, and supplements can help. Keep scrolling to find out more.
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rsIDs = rs7975232,rs1544410,rs2228570
rsStatus = rs7975232,VDR,chr12,47845054,C,A,,,16,10,HET
rsStatus = rs1544410,VDR,chr12,47846052,C,A,G,T,35,0,Normal
rsStatus = rs2228570,VDR,chr12,47879112,A,C,G,T,21,0,Normal
