Summer sunlight is vital and is the primary source of vitamin D, which plays a crucial role in bone health, immune function, brain activity, mood, circulation, cancer prevention, kidney function, blood sugar regulation, muscle strength, pregnancy, and fetal development. However, to achieve the optimal effect, the level of vitamin D in the blood must be higher than the officially recommended minimum values. This is the conclusion of a review article published in Nutrients, where researchers also discuss how much vitamin D is needed to optimize blood levels of the nutrient.

Although the development of Alzheimer’s disease is complex, evidence suggests that vitamin deficiencies play a significant and often overlooked role. This is especially true for vitamin C, which supports neuronal health in multiple ways. Deficiencies in vitamin D, certain B vitamins, vitamin A, and vitamin E also play important roles through various mechanisms. A large meta-analysis comparing vitamin levels in Alzheimer’s patients and healthy individuals found that those with Alzheimer’s had significantly lower levels in the blood.

Overweight and obesity are a growing global problem that affect both quality of life and health. A substantial number of people struggle with unstable blood sugar and insulin resistance, which makes it difficult to reach satiety and leads to snacking between meals. Insulin resistance is also part of metabolic syndrome, which is considered a precursor to type 2 diabetes. According to a new meta-analysis published in the Journal of Trace Elements in Medicine and Biology, chromium supplementation appears to have a positive effect on blood sugar regulation and other parameters, including BMI (weight), waist circumference, blood pressure, triglycerides, and liver function. If you want stable blood sugar and weight loss, it's also important to ensure a sufficient protein intake with each meal, to focus on healthy fats, and to reduce carbohydrate intake.

Cardiovascular diseases are the leading cause of illness and premature death worldwide. Major risk factors include smoking, diabetes, high blood pressure, and dyslipidemia, which is an imbalance in blood lipids. However, according to a new meta-analysis published in Nutrition Journal, magnesium supplementation may help improve the lipid balance, particularly by significantly increasing HDL cholesterol, thereby improving the ratio between LDL and HDL.

Q10 plays a crucial role in cellular energy metabolism and serves as an important antioxidant that protects cells. A Q10 deficiency can therefore lead to a wide range of clinical symptoms, including ones affecting the brain, nervous system, and cognitive abilities. In the body, Q10 is synthesized via the same biochemical pathway as cholesterol, and the brain is actually the most cholesterol-rich organ. This highlights a close connection between Q10, cholesterol, and the function of nerve cells. A study published in Free Radical Biology and Medicine shows that a lack of Q10 can negatively affect the shape and function of nerve cells. It's important to note that aging and cholesterol-lowering statins inhibit the body’s own production of Q10.

Uric acid is a natural waste product in the blood formed when the body breaks down dead cells. If uric acid levels become too high, it can lead to gout, a chronic condition associated with elevated blood pressure, kidney disease, cardiovascular disease, and other illnesses marked by chronic inflammation. According to a population study published in Frontiers in Endocrinology, there appears to be a link between magnesium deficiency, elevated uric acid, and chronic inflammation.

- even during winter

At northern latitudes, our body can only produce vitamin D during the summer months, when the sun sits sufficiently high in the sky. That’s why sun worshippers now get a much-needed boost, as blood levels of vitamin D tend to drop during the winter. However, regular exercise appears to help maintain normal levels of active vitamin D even through the darker months, according to a UK study published in Advanced Science.

Chronic headaches, tension headaches, and migraines are common conditions that affect both quality of life and work capacity. Iron deficiency anemia is also widespread, particularly among women of childbearing age, children, adolescents, the elderly, vegetarians, and very active athletes. According to a meta-analysis published in Anemia, there appears to be a connection between anemia and various forms of chronic headaches. The researchers therefore recommend testing the hemoglobin levels of patients with chronic headaches and treating iron deficiency when present. However, iron supplements should only be taken when a deficiency is confirmed.

Zinc holds several crucial roles in the immune system. A zinc deficiency therefore impairs the metabolism of white blood cells and weakens the capacity of the immune system, thereby increasing the risk of influenza, COVID-19, pneumonia, and other respiratory diseases. This was outlined in a review article published in the journal Immunometabolism.

Glaucoma is a serious eye disease that is often detected too late. In worst case, it can lead to blindness. A Swedish study from Karolinska Institutet, published in Cell Reports Medicine, shows that supplementation with various B vitamins can improve the metabolism in the eye, which may slow down the deterioration of the optic nerve. It is also important to get enough of the different B vitamins if you want to prevent the condition.

The widespread use of cholesterol-lowering statins increases the risk of developing diabetes, which is linked to cardiovascular disease. It has also been shown that statins inhibit the body’s endogenous synthesis of Q10, which plays a role in cellular energy metabolism and is also a vital antioxidant that protects cells and the cardiovascular system. A new American population study shows that statin users can reduce their risk of developing diabetes by taking a Q10 supplement.

Many people take calcium supplements for bone health. However, this does not significantly reduce their risk of fractures and may even be associated with a range of serious side effects and premature death because calcium from supplements can accumulate in the blood vessel walls and increase the risk of atherosclerosis and heart attacks. A new review article published in Current Osteoporosis Reports highlights this connection. It is also important to be aware that the body’s calcium absorption, distribution, and bone health depend on vitamins C, D, and K2, as well as magnesium.