Vitamin D Expert: The Supplement World Is Giving The WRONG Advice!
In this episode of The Diary Of A CEO with Steven Bartlett, Dr. Stasha Gominak challenges conventional wisdom about vitamin D supplementation and its connection to sleep disorders. Gominak explains that vitamin D is actually a hormone rather than a vitamin, and that deficiency disrupts REM sleep, gut microbiome health, and B vitamin production in ways that standard medical practice often overlooks. She traces many modern health epidemics—including sleep disorders, obesity, and metabolic disease—to the 1980s shift toward indoor lifestyles, sunscreen use, and reduced sun exposure.
The conversation covers Gominak's Right Sleep Protocol, which uses personalized blood testing to correct vitamin D and B vitamin deficiencies and restore healthy sleep patterns. She discusses why typical behavioral sleep interventions and pharmaceutical approaches fail to address underlying biochemical causes, and explains the critical but often misunderstood relationship between sunlight exposure, vitamin D levels, microbiome function, and restorative sleep.
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Vitamin D: Hormone, Sleep, and Brain Function
Vitamin D Is a Hormone, Not a Vitamin
Stasha Gominak emphasizes that vitamin D is actually a hormone, not a vitamin, and this mislabeling has created confusion in medical practice. The Androquin Society recognizes it as a hormone, but since the 1980s, vitamin D has been treated as an over-the-counter supplement rather than a tightly monitored hormone like [restricted term] or thyroid. Unlike proper hormone supplementation, which maintains narrow blood level ranges, vitamin D is often given in fixed doses without regard to individual levels or sun exposure.
Vitamin D receptors populate specific brain stem nuclei that control the parasympathetic and sympathetic nervous systems, sleep, and circadian rhythms. Walter Stumpf's research, referenced by Gominak, highlights vitamin D's role as the "hibernation hormone" that adapts sleep and metabolism. Additionally, vitamin D influences acetylcholine production, which is critical for sleep initiation and the parasympathetic "rest-and-digest" state. Inadequate sunlight and resulting vitamin D deficiency create acetylcholine deficiency—something medical science often overlooks.
Sun-produced Vitamin D vs. Pill Supplementation
Gominak explains that supplementing with vitamin D is not equivalent to obtaining it naturally from sunlight. When UVB rays hit the skin, they produce not just vitamin D3 but at least 15-20 other anti-inflammatory and protective compounds absent in oral supplements. Stephanie Seneff's research shows that skin-produced vitamin D is sulfated, altering its biological behavior compared to non-sulfated supplements.
Other solar wavelengths, especially infrared, are also vital—they penetrate the body, energize mitochondria, and boost cellular health. Even indirect sunlight or incandescent bulbs provide health-promoting wavelengths missing from LED lighting and modern indoor environments. The increased use of LED bulbs means people are getting less infrared energy indoors, compounding the loss from spending more time inside.
Vitamin D Deficiency Impairs REM Sleep Cycling
Gominak observes that vitamin D levels below 30 ng/ml consistently appear in patients with sleep disorders and neurological problems. She describes deficiency as causing the brain to "forget how to sleep," disrupting REM sleep regulation. A hallmark symptom is waking at 3 a.m. and being unable to fall back asleep, or experiencing lighter sleep, headaches, or cognitive impairment after 3 a.m.
Long-term vitamin D deficiency impairs REM sleep, leading to mood disturbances, memory problems, and neurochemical issues. This creates higher risk for depression and cognitive decline. Maintaining vitamin D levels above 60 ng/ml is often crucial for resolving persistent sleep and medical issues when regular sun exposure isn't possible.
Vitamin D Deficiency, B Vitamin Depletion, and Microbiome Dysfunction Connection
Dr. Gominak details the intricate relationship between vitamin D deficiency, B vitamin depletion, and gut microbiome dysfunction, highlighting how these interconnected systems impact sleep, immunity, pain, and inflammation.
Vitamin D Deficiency Causes Gut Dysbiosis
Gominak explains that the human gut microbiome produces all eight essential B vitamins as growth factors through microbial processes, not primarily through diet. Humans rely on this relationship: providing vitamin D for bacteria, which in return supply B vitamins vital for human nutrition. Vitamin D deficiency alters microbiome composition, leading to pathogenic organisms and collapse of the vitamin-producing bacterial ecosystem. This dysfunction reduces B vitamin supply even with adequate dietary intake. Gominak attributes the emergence of conditions like IBS in the 1980s partly to widespread vitamin D deficiency disrupting healthy microbiome populations.
Vitamin D May Worsen B Vitamin Deficiency Symptoms
Administering vitamin D alone stimulates tissue repair and growth, increasing demand for B vitamins when the disrupted microbiome cannot keep up production. Many patients who began taking vitamin D during COVID developed symptoms like burning sensations in hands and feet after several years—signs of pantothenic acid (B5) deficiency. This pattern suggests vitamin D therapy accelerates B vitamin consumption for cellular repair, but without a restored microbiome to provide adequate supply, deficiency states follow.
Restoring the Microbiome Needs Vitamin D and B Vitamins
Correction requires both vitamin D and B-complex supplementation to reestablish a healthy microbiome capable of endogenous B vitamin production. Gominak prescribes vitamin D and B50 or B100 complexes together for approximately three months, supplying required growth factors for beneficial bacteria. Once restored, the microbiome resumes natural B vitamin production, eliminating the need for ongoing supplementation. She cautions that continued supplementation beyond this repair phase is unnecessary and potentially counterproductive—large B vitamin doses after full restoration may cause adverse symptoms like pain or sleep disruption.
Sleep-Microbiome Feedback Loop
Gominak draws a direct link between sleep quality and microbiome status. Poor sleep disrupts circadian signaling within the microbiome, affecting bacterial reproduction and B vitamin production. This creates a feedback loop: degraded sleep diminishes microbiome integrity, further lowering B vitamin synthesis and making restorative sleep harder to achieve. Through this lens, conditions presenting as sleep or pain disorders are often symptoms of underlying vitamin D deficiency, depleted microbial B vitamin supply, and a disrupted feedback system between sleep and gut health.
Indoor Lifestyles and Sunlight Deprivation as Sleep Epidemic Causes
Modern society's shift indoors—with adoption of sunscreen, air conditioning, and digital devices—has fueled an epidemic of sleep disorders, obesity, metabolic disease, and vitamin D deficiency. Stasha Gominak and Steven Bartlett discuss how these changes fundamentally disrupt evolutionary sleep biology.
1980s Shift Spurred Vitamin D Deficiency
Gominak describes growing up before the 1980s, when only two kids in her class of 300 were overweight, and depression and attention disorders were uncommon. She and Bartlett explain that sunscreen, air conditioning, and computers all became common in the 1980s, driving people indoors. Sunscreen, introduced widely around 1985, blocks vitamin D synthesis. Over decades, recommendations to prevent sunburn morphed into a broad mandate to avoid sun altogether. Gominak points out that beginning in the mid-1980s, diseases like type 2 diabetes, non-alcoholic fatty liver disease, ADHD, and depression quickly rose—all coincident with changes in sun exposure and indoor lifestyles.
Humans Need Regular Sunlight
Humans are biologically designed for outdoor living, with regular sunlight exposure critical for metabolic health, hormone production, and restorative sleep. Gominak notes that wild animals remain lean and healthy, while only indoor-confined animals like cats and dogs grow overweight. She observes that in rural Mexico, elderly people living outdoors into their 80s and 90s show no signs of obesity, lethargy, or sleep problems typical of indoor populations. This proves age alone isn't the major factor in metabolic and sleep decline—rather, it's lack of sunlight and outdoor activity.
Gominak emphasizes that human sleep-wake cycles, hormone regulation, and neurological functions evolved in response to predictable outdoor sun patterns. Bartlett explains that sunlight's intense brightness resets the brain's master clock and suppresses daytime melatonin. Present-day indoor living cannot recreate these essential biological cues, leading people to fall asleep at 4 a.m. and wake at noon, out of sync with societal demands.
COVID-19 Confinement Worsened Sleep Disorders
Gominak notes that COVID-19 lockdowns intensified these problems by forcing populations indoors, amplifying vitamin D deficiency and sleep disturbances. Bartlett points to an acute spike in such disorders following lockdowns, providing a living demonstration of sunlight deprivation's dangers. After lockdowns, cases of sleep disorders and metabolic disease increased alongside reports of vitamin D deficiency, further tying extensive indoor confinement to these epidemics.
Sunscreen and Indoor Confinement Led to Health Crisis
With an emphasis on preventing sunburn, public health advice steered people away from the sun without accounting for vitamin D's essential role. Gominak clarifies that direct sun exposure is necessary for vitamin D synthesis, and windows block the needed UVB rays. Over decades, balanced sunscreen advice became an outright ban on sun exposure. Bartlett cites data showing 90% of Americans spend approximately 22 hours indoors each day, and 20% never go outdoors. This mass indoor lifestyle starves people of critical sunlight, perpetuating the sleep epidemic, metabolic decline, and vitamin D deficiency crisis.
Right Sleep Protocol: Personalized Vitamin Supplements Based On Biochemistry
The Right Sleep Protocol is an individualized program using blood-based biochemistry to identify and correct vitamin D and B deficiencies to restore healthy sleep. Dr. Gominak emphasizes that effectiveness relies on personalizing supplementation according to precise blood levels and tracking responses.
The Right Sleep Protocol
The protocol begins with baseline blood tests for vitamin D and B12. Gominak notes that vitamin D must be dosed based on measured blood levels, targeting concentrations between 60-100 nanograms per milliliter. Dosages are adjusted monthly based on blood levels, recognizing that requirements vary widely—from 10,000 up to 30,000 IUs daily for some individuals.
The protocol phases include vitamin D foundation, B12 supplementation if deficient, B-complex for 3-4 months, then multivitamin maintenance. After three months, a B-complex supplement is introduced if indicated. Once sleep improves, patients wean off high-dose B vitamins and transition to a multivitamin, staging the return of nutrients provided by the healthy microbiome.
Vitamin D Supplements Insufficient Alone
Clinical experience revealed that while vitamin D often improved sleep initially, patients sometimes developed new symptoms attributable to B vitamin deficiency after extended use. Adding a B-complex resolved these symptoms and further improved sleep quality, confirming the essential role of B vitamins alongside vitamin D.
Limit B-Complex Supplementation to 3-4 Months
After three to four months, high-dose B-complex should be discontinued as elevated blood levels suppress the microbiome's B vitamin production. Excess supplementation risks symptoms like agitation and insomnia. After stopping B-complex, a balanced multivitamin offers minimal B vitamin support while the restored microbiome resumes natural synthesis.
Microbiome Restoration Reduces Need For Supplements
The protocol's goal is reestablishing a natural state where healthy sleep is maintained through adequate sun exposure, diverse diet, and robust microbiome—the physiological baseline for most of human history. Given modern lifestyles with low sunlight exposure, some individuals will still require vitamin D supplementation. Ultimately, the protocol seeks to restore the body's natural sleep mechanisms.
Importance of Journaling
Because there's significant individual variation in supplement needs and responses, patients are advised to journal daily, documenting sleep quality and symptom changes. These records offer objective benchmarks to guide adjustments. The emergence of new symptoms may mean the protocol needs modification—extending a phase, adjusting a dose, or switching supplements. Written records become essential in assessing progress and recognizing regressions.
Why Sleep Medicine and Behavioral Interventions Fail to Address Causes
Behavioral Sleep Medicine Is Ineffective for Biochemical Sleep Disorders
Current approaches in sleep medicine focus on environmental and behavioral interventions like blackout curtains and strict bedtimes. Gominak observes that these recommendations assume sleep disorders are psychological or stimulus-related, but they prove ineffective for individuals with underlying biochemical imbalances. She explains that when the brain is deficient in vital nutrients like vitamin D, it "forgets how to sleep." For these patients, traditional behavioral solutions cannot compensate for specific biochemical deficits—a specialized treatment rooted in brain chemistry is needed instead.
Sleep Studies Overlook Parasympathetic Dysfunction
Sleep studies commonly focus on diagnosing sleep apnea, managed by pulmonologists. However, Gominak's experience shows many patients, especially women with chronic headaches and fragmented sleep, don't meet sleep apnea criteria despite severe sleep disturbances. These patients often experience abnormal or absent REM sleep, which isn't classified as sleep apnea by conventional standards, leaving them without proper diagnosis or treatment.
Pharmaceutical Approach Treats Symptoms, Not Causes
The dominant pharmaceutical approach centers on symptom management rather than addressing core deficiencies. Antidepressants and sleeping pills induce unconsciousness but don't restore normal REM sleep or maintain parasympathetic dominance—both critical for true restorative sleep. While such medications may increase total sleep time, patients frequently remain fatigued and continue to have cognitive decline and pain.
Resistance to Vitamin D and Microbiome Research
Gominak points out that resistance to pursuing vitamin D and microbiome research in sleep medicine reflects broader medical conservatism. She highlights that organizations like the Endocrine Society advise against routinely measuring vitamin D levels or recommending individualized supplementation, citing research gaps as justification. This adherence to existing dogma inhibits recognition of contradictory observations and hinders adoption of more effective, biochemically-informed treatments, leaving countless patients without appropriate care.
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Additional Materials
Clarifications
- Vitamins are nutrients the body must obtain from food because it cannot produce them in sufficient amounts. Hormones are signaling molecules produced by the body that regulate physiological processes. Vitamin D is synthesized in the skin through sunlight exposure and acts on distant organs by binding to specific receptors, fulfilling hormone criteria. Unlike typical vitamins, it is produced internally and has regulatory functions, so it is classified as a hormone.
- Vitamin D receptors in brain stem nuclei act as molecular switches that regulate gene expression affecting nervous system functions. These nuclei control vital autonomic processes like heart rate, breathing, and sleep-wake cycles. Activation of these receptors influences neurotransmitter production and neural signaling pathways essential for maintaining balance between sympathetic and parasympathetic activity. This modulation helps coordinate circadian rhythms and supports restorative sleep mechanisms.
- The parasympathetic and sympathetic nervous systems are parts of the autonomic nervous system that control involuntary body functions. The sympathetic system activates the "fight or flight" response, increasing heart rate and energy use during stress. The parasympathetic system promotes "rest and digest" activities, slowing the heart rate and aiding digestion and recovery. Balance between these systems is essential for maintaining health, sleep quality, and stress regulation.
- Acetylcholine is a neurotransmitter that helps transmit signals between nerve cells in the brain and body. It plays a key role in activating the parasympathetic nervous system, which promotes relaxation and digestion. During sleep initiation, acetylcholine facilitates the transition into REM sleep, a phase important for memory and restoration. Low acetylcholine levels can disrupt these processes, leading to poor sleep quality and impaired parasympathetic function.
- Sulfation is a chemical process where a sulfate group is added to a molecule, altering its properties. For vitamin D, sulfation changes its solubility and how it interacts with cells and enzymes. This modification can affect vitamin D’s transport in the bloodstream and its activation or breakdown. Sulfated vitamin D may have different biological effects compared to non-sulfated forms found in supplements.
- Infrared wavelengths from sunlight penetrate deep into tissues, reaching mitochondria, the cell's energy producers. This energy stimulates mitochondria to produce more ATP, the molecule that powers cellular functions. Enhanced mitochondrial activity improves cell repair, reduces oxidative stress, and supports overall cellular health. Lack of infrared exposure can impair these processes, contributing to fatigue and metabolic issues.
- REM (Rapid Eye Movement) sleep is a sleep phase characterized by rapid eye movements, vivid dreaming, and increased brain activity similar to wakefulness. It plays a crucial role in memory consolidation, emotional regulation, and brain development. REM sleep is regulated by complex interactions between brainstem nuclei and neurotransmitters, balancing excitatory and inhibitory signals. Disruptions in REM sleep can impair cognitive function, mood stability, and overall brain health.
- Vitamin D influences the synthesis of acetylcholine by regulating enzymes involved in its production. Acetylcholine is a key neurotransmitter that promotes parasympathetic nervous system activity and initiates sleep. Deficiency in vitamin D reduces acetylcholine levels, impairing sleep regulation and parasympathetic functions. This link explains why vitamin D deficiency can disrupt sleep quality and autonomic balance.
- The human gut microbiome consists of trillions of bacteria living mainly in the large intestine. These bacteria synthesize B vitamins, such as B12, B6, and folate, which humans cannot produce themselves. The produced B vitamins are absorbed by the gut and contribute to essential bodily functions like energy metabolism and nervous system health. Disruptions to the microbiome can reduce this vitamin production, impacting overall health.
- Gut dysbiosis is an imbalance in the gut microbial community, where harmful bacteria outnumber beneficial ones. Vitamin D supports the immune system and gut lining integrity, helping maintain a healthy microbial balance. Deficiency weakens these defenses, allowing pathogenic bacteria to thrive and disrupt normal gut functions. This imbalance impairs nutrient production and absorption, contributing to health issues.
- Pantothenic acid (B5) is essential for synthesizing coenzyme A, critical in energy metabolism and fatty acid synthesis. Deficiency symptoms include burning sensations in hands and feet, fatigue, irritability, and numbness due to impaired nerve function. Biochemically, lack of B5 disrupts cellular energy production and neurotransmitter synthesis, leading to neurological and metabolic issues. It is rare but can occur with malabsorption or increased demand during tissue repair.
- The gut microbiome follows circadian rhythms influenced by the host's sleep-wake cycle, affecting bacterial growth and metabolism. Disrupted sleep alters these rhythms, impairing microbiome function and reducing production of essential nutrients like B vitamins. In turn, a weakened microbiome worsens sleep quality by disrupting neurochemical and immune pathways. This creates a self-reinforcing cycle where poor sleep and microbiome imbalance perpetuate each other.
- Humans evolved in environments with regular sunlight exposure, which shaped biological processes like vitamin D synthesis and circadian rhythms. Sunlight regulates the body's internal clock by influencing hormone production, including melatonin and cortisol, essential for sleep-wake cycles. Outdoor living historically ensured adequate UVB exposure for vitamin D, critical for immune function and brain health. Modern indoor lifestyles disrupt these evolved adaptations, leading to metabolic and sleep disorders.
- Specialized cells in the retina called intrinsically photosensitive retinal ganglion cells (ipRGCs) detect blue light from the sun. These cells send signals to the suprachiasmatic nucleus (SCN) in the brain, which acts as the master circadian clock. The SCN uses this information to synchronize the body's internal rhythms with the external day-night cycle. Exposure to morning light inhibits melatonin production by the pineal gland, promoting wakefulness.
- Incandescent bulbs emit a broad spectrum of light, including infrared wavelengths that penetrate skin and support mitochondrial energy production. LED lights lack significant infrared and some other beneficial wavelengths, reducing cellular stimulation and disrupting circadian signaling. This spectral difference affects hormone regulation and metabolic processes linked to sleep and overall health. Thus, indoor lighting quality influences biochemical pathways beyond mere illumination.
- The target vitamin D blood levels of 60-100 ng/ml are based on clinical observations linking these ranges to optimal sleep and neurological function. Levels below 30 ng/ml are commonly associated with deficiency symptoms and impaired REM sleep. Higher levels within this range support immune health, brain function, and microbiome balance. These targets exceed traditional guidelines, reflecting a personalized approach to supplementation.
- Vitamin D dosage is measured in International Units (IUs) to standardize potency across different forms and brands. Individual needs vary due to factors like baseline vitamin D levels, body weight, sun exposure, and absorption efficiency. Higher doses may be required to correct severe deficiencies or maintain optimal blood levels in people with limited sun exposure. Monitoring blood levels ensures safe and effective dosing, preventing toxicity or insufficient supplementation.
- High-dose B-complex supplements provide abundant external B vitamins, signaling gut bacteria to reduce their own production. This feedback mechanism conserves bacterial energy by downregulating vitamin synthesis pathways. Prolonged suppression can weaken the microbiome's ability to produce B vitamins naturally. Once supplementation stops, the microbiome may take time to resume normal vitamin synthesis.
- Behavioral sleep medicine targets habits and environment to improve sleep but cannot fix underlying brain chemistry issues. Biochemical imbalances, like vitamin D deficiency, disrupt neurological processes essential for sleep regulation. These imbalances require targeted nutrient-based treatments to restore normal brain function. Without correcting biochemical causes, behavioral changes alone often fail to produce lasting sleep improvements.
- Pharmaceuticals often induce sleep by sedating the brain without restoring natural sleep stages like REM, which are essential for cognitive and physical restoration. They mask symptoms such as insomnia or fatigue but do not correct underlying biochemical imbalances causing sleep disruption. True sleep physiology involves balanced neurotransmitters and hormone regulation that support natural sleep cycles and parasympathetic nervous system dominance. Restoring normal sleep requires addressing these root causes rather than simply promoting unconsciousness.
- Sleep studies primarily detect breathing-related issues like sleep apnea but often miss other sleep disturbances such as REM sleep abnormalities or parasympathetic nervous system dysfunction. These studies focus on physical parameters like airflow, oxygen levels, and brain waves but may not capture biochemical or neurological causes of poor sleep. Many sleep disorders involve subtle brain chemistry imbalances that require specialized testing beyond standard polysomnography. Consequently, patients with non-apnea sleep problems may remain undiagnosed or misdiagnosed using conventional sleep studies.
- Medical conservatism around vitamin D stems from limited large-scale clinical trials proving clear benefits of routine testing and high-dose supplementation. Organizations like the Endocrine Society prioritize avoiding overdiagnosis and overtreatment due to potential risks and inconsistent evidence. This cautious stance leads to standardized dosing rather than personalized approaches based on individual blood levels. Consequently, many clinicians follow broad guidelines, resisting newer research advocating tailored vitamin D management.
Counterarguments
- While vitamin D is technically a secosteroid hormone, the term "vitamin D" is widely used in scientific and medical literature, and its classification does not necessarily impact clinical outcomes or public understanding when appropriately explained.
- Many health authorities, including the Institute of Medicine (now the National Academy of Medicine), recommend vitamin D supplementation based on population-level data and established deficiency thresholds, rather than individualized high-dose regimens, due to concerns about toxicity and lack of evidence for benefit at higher levels.
- The assertion that vitamin D supplementation should be tightly regulated like [restricted term] or thyroid hormone is debated; vitamin D toxicity is rare at recommended doses, and over-regulation could limit access for those who need it.
- The evidence linking vitamin D deficiency directly to sleep disorders, REM sleep disruption, or specific neurological symptoms is still emerging and not universally accepted; large-scale randomized controlled trials have not consistently demonstrated causality.
- The claim that sunlight exposure produces 15-20 additional anti-inflammatory compounds with significant health effects, absent in supplements, is not yet substantiated by robust clinical evidence.
- The biological significance of sulfated versus non-sulfated vitamin D in humans remains unclear, and current clinical guidelines do not differentiate between the two forms.
- While infrared light may have some biological effects, the clinical relevance of reduced indoor infrared exposure on human health is not well established.
- The relationship between vitamin D status and acetylcholine production, and its impact on sleep, is not conclusively demonstrated in human studies.
- The assertion that the gut microbiome is the primary source of all eight essential B vitamins for humans is not universally accepted; dietary intake remains a significant source, and the extent of microbial contribution varies among individuals.
- The hypothesis that vitamin D deficiency is a primary driver of gut dysbiosis and conditions like IBS is not supported by consensus in the gastroenterology community; multiple factors contribute to microbiome health.
- The recommendation for high-dose vitamin D supplementation (10,000–30,000 IU daily) exceeds most international guidelines, which caution against potential toxicity and recommend lower doses for maintenance.
- The claim that B vitamin supplementation should be discontinued after microbiome restoration is not supported by clinical trial evidence, and individual needs may vary.
- The idea that modern sleep disorders are primarily due to vitamin D deficiency and sunlight deprivation overlooks other well-established contributors such as stress, mental health, screen time, and social factors.
- The assertion that behavioral sleep medicine is ineffective for all biochemically-based sleep disorders is not universally supported; cognitive-behavioral therapy for insomnia (CBT-I) is evidence-based and effective for many patients.
- The suggestion that pharmaceutical treatments for sleep are universally ineffective or harmful does not account for individual variability and the benefits some patients experience.
- The rise in metabolic and mental health disorders since the 1980s is multifactorial, with dietary changes, reduced physical activity, socioeconomic factors, and increased diagnosis/awareness also playing significant roles.
- The claim that elderly people living outdoors in rural Mexico have no sleep or metabolic problems is anecdotal and not supported by population-level epidemiological data.
- The recommendation against routine vitamin D testing by organizations like the Endocrine Society is based on current evidence regarding cost-effectiveness and lack of demonstrated benefit from widespread screening in asymptomatic populations.
- The assertion that windows block all UVB rays is accurate, but the implication that indoor living alone is responsible for widespread vitamin D deficiency does not account for dietary sources and supplementation.
- The link between COVID-19 lockdowns and increased sleep/metabolic disorders is plausible but not solely attributable to vitamin D deficiency; psychological stress, changes in routine, and other factors also contributed.
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Vitamin D: Hormone, Sleep, and Brain Function
Vitamin D Is a Hormone, Not a Vitamin, Causing Confusion in Medical Practice and Public Health Recommendations
Stasha Gominak emphasizes that vitamin D is actually a hormone, not a vitamin, and this mislabeling has resulted in confusion in medicine and public health guidelines. The Androquin Society, known for their expertise in hormones, recognizes D as a hormone. Gominak explains that vitamin D, produced endogenously in the skin, was mistakenly categorized as a vitamin. As a result, since the early 1980s, vitamin D was delegated to over-the-counter "vitamin" status and regarded as less essential than tightly monitored hormones like [restricted term], estrogen, or thyroid hormones. This has led to a political fight within medical literature and an underestimation of vitamin D's significance for health.
She points out that unlike other hormones, vitamin D supplementation is usually given as a fixed dose regardless of individual levels, time of year, or sun exposure. Proper hormone supplementation in medicine is based on maintaining a narrow band of blood levels, as is done for [restricted term] or thyroid, whereas vitamin D is treated differently, often with little attention to individual blood levels.
Vitamin D receptors are present in specific nuclei of the brain stem, known as the control center for the parasympathetic and sympathetic nervous systems, as well as sleep and circadian rhythms. These brain stem areas, including those that paralyze us during REM sleep and control our sleep-wake "clock," are densely populated with vitamin D receptors. Walter Stumpf’s research—referenced by Gominak—highlights vitamin D’s central role in these processes, dubbing it the "hibernation hormone" that allows the body to adapt sleep and metabolism.
Furthermore, vitamin D influences acetylcholine production by activating the enzyme choline acetyltransferase. Acetylcholine is critical for sleep initiation and maintaining the parasympathetic "rest-and-digest" state. Inadequate sunlight and consequent vitamin D deficiency can therefore create a chemical deficiency of acetylcholine—something medical science often overlooks because there are no drugs to replace this neurotransmitter directly.
The action of vitamin D, like all hormones, involves entering the cell nucleus and modulating DNA to increase production of necessary proteins—in the brain stem, this means upregulating choline acetyltransferase to boost acetylcholine synthesis. All key autonomic nervous system functions—heart rate, blood pressure, digestion, and sleep initiation—are therefore influenced by an adequate vitamin D hormone state.
Sun-produced Vitamin D vs. Pill Supplementation: Key Differences
According to Gominak, supplementing with vitamin D is not equivalent to obtaining vitamin D naturally from sunlight. Our bodies absorb vitamin D through the skin when exposed to UVB rays, which convert cholesterol to D3. However, being outdoors in sunlight initiates production of not just vitamin D3 but many other anti-inflammatory and protective compounds—at least 15–20 other chemicals that are not present in oral supplements. These compounds contribute to reduced inflammation and skin health, and only develop when UVB light interacts with skin.
Stephanie Seneff’s research indicates another key difference: vitamin D formed in the skin is sulfated, altering its biological behavior in the body compared to non-sulfated supplemental D3 tablets or capsules.
Exposure to other solar wavelengths, especially infrared, is also vital for health, as infrared penetrates the body, energizes mitochondria, and boosts cellular health—something both direct and indirect sunlight provide but vitamin D pills and LED l ...
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Vitamin D: Hormone, Sleep, and Brain Function
Additional Materials
Clarifications
- Vitamins are nutrients the body must obtain from food because it cannot produce them in sufficient amounts. Hormones are signaling molecules produced by the body that regulate physiological processes. Vitamin D is classified as a hormone because the body synthesizes it in the skin and it directly influences gene expression and bodily functions. Unlike typical vitamins, it acts as a chemical messenger rather than just a nutrient.
- Vitamin D receptors are proteins located on the surface or inside certain cells that bind vitamin D, allowing it to influence cell function. In the brain stem, these receptors help regulate vital processes like autonomic nervous system control, sleep cycles, and circadian rhythms. When vitamin D binds to these receptors, it can alter gene expression to produce proteins essential for nerve signaling and neurotransmitter synthesis. This interaction supports proper brain stem function, impacting heart rate, digestion, and sleep quality.
- The parasympathetic and sympathetic nervous systems are parts of the autonomic nervous system that control involuntary body functions. The sympathetic system activates the "fight or flight" response, increasing heart rate and energy use during stress. The parasympathetic system promotes "rest and digest," slowing the heart rate and aiding digestion and recovery. Together, they balance the body's response to stress and relaxation, maintaining internal stability.
- REM (Rapid Eye Movement) sleep is a sleep phase characterized by rapid movement of the eyes, vivid dreaming, and brain activity similar to wakefulness. The brain stem controls REM sleep by activating specific neurons that induce muscle paralysis to prevent acting out dreams. It also regulates the timing and cycling between REM and non-REM sleep stages throughout the night. Proper REM sleep is essential for memory consolidation, emotional regulation, and overall brain health.
- Choline acetyltransferase (ChAT) is an enzyme that synthesizes the neurotransmitter acetylcholine by transferring an acetyl group to choline. Acetylcholine is essential for transmitting signals in the nervous system, especially in muscle activation and brain functions like memory and attention. ChAT activity directly controls how much acetylcholine is produced in nerve cells. Without sufficient ChAT, acetylcholine levels drop, impairing communication between neurons.
- Acetylcholine is a neurotransmitter that promotes relaxation by activating the parasympathetic nervous system, which slows heart rate and enhances digestion. It helps initiate sleep by stimulating brain regions that trigger the transition from wakefulness to sleep. During REM sleep, acetylcholine levels rise, supporting vivid dreaming and memory processing. Low acetylcholine disrupts these processes, leading to poor sleep quality and impaired rest.
- Vitamin D, once activated in the body, binds to a specific protein called the vitamin D receptor (VDR) inside cells. This complex then moves into the cell nucleus, where it attaches to DNA at particular sites. By binding to DNA, it influences the activity of certain genes, turning them on or off. This gene regulation leads to the production of proteins that carry out vitamin D’s effects in the body.
- Vitamin D3 produced by sunlight undergoes a chemical modification called sulfation, where a sulfate group is added, enhancing its water solubility and altering how it circulates and functions in the body. Oral vitamin D supplements typically contain non-sulfated D3, which may be absorbed and processed differently, potentially affecting its biological activity and effectiveness. Sulfated vitamin D3 may have distinct roles in cellular signaling and metabolism compared to non-sulfated forms. This difference could influence how well vitamin D supports various physiological processes beyond just raising blood levels.
- Infrared light penetrates deep into the skin and tissues, stimulating mitochondria to produce more energy (ATP), which supports cellular repair and overall health. It also promotes blood circulation and reduces inflammation. LED lights typically emit little to no infrared wavelengths, missing these therapeutic effects. In contrast, incandescent bulbs and natural sunlight provide infrared light, contributing to their health benefits. ...
Counterarguments
- While vitamin D acts as a hormone in the body, its classification as a vitamin is historically based on its discovery as a dietary factor preventing rickets, and this nomenclature is widely accepted in scientific literature.
- Many medical guidelines do recommend individualized vitamin D supplementation based on blood levels, especially for at-risk populations, contrary to the claim that fixed dosing is the norm.
- The evidence linking vitamin D deficiency directly to specific sleep disorders or neurological problems is still under investigation, and causality has not been definitively established in large-scale, randomized controlled trials.
- The assertion that vitamin D deficiency is a primary cause of disrupted REM sleep and neuropsychiatric issues may overstate the current scientific consensus, as sleep and mood disorders are multifactorial.
- The claim that sunlight exposure produces 15–20 additional anti-inflammatory and protective compounds beyond vitamin D is not yet fully substantiated by peer-reviewed research.
- The biological significance of sulfated versus non-sulfated vitamin D in humans remains an area of ongoing research, and its clinical relevance is not yet established.
- While infrared light may have some bio ...
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Vitamin D Deficiency, b Vitamin Depletion, and Microbiome Dysfunction Connection
Dr. Stasha Gominak details the intricate relationship between vitamin D deficiency, B vitamin depletion, and dysfunction of the gut microbiome, highlighting how these interconnected systems impact health, particularly sleep, immunity, pain, and inflammation.
Vitamin D Deficiency Causes Gut Dysbiosis, Affecting B Vitamin Production
Dr. Gominak explains that the human gut microbiome—comprising four main bacterial groups—produces all eight essential B vitamins as growth factors, not primarily via diet but through microbial processes. Bacteria manufacture B vitamins and push them into their environment, sharing these compounds with neighboring microbes in a mutualistic relationship. Humans rely on this commensal connection: providing vitamin D for the bacteria, which in return supply B vitamins vital for human nutrition and cellular processes.
Vitamin D deficiency alters the composition of the microbiome, leading to a shift toward pathogenic organisms and collapse of the vitamin-producing bacterial ecosystem. This dysfunction reduces the body’s supply of B vitamins, even in the presence of adequate dietary intake. Dr. Gominak attributes the emergence of conditions like irritable bowel syndrome (IBS) in the 1980s in part to widespread vitamin D deficiency, which disrupts healthy microbiome populations. Research shows that supplementation with vitamin D can alter stool bacteria, further substantiating a direct connection between D status and gut health.
Vitamin D May Worsen b Vitamin Deficiency Symptoms By Increasing Consumption Through Cellular Repair Without Microbiome Restoration
Administering vitamin D alone stimulates repair and growth in the body’s tissues, further increasing the demand for B vitamins, especially when the disrupted microbiome cannot keep up production. Many patients, as seen during the COVID pandemic, began taking vitamin D and, after several years, developed symptoms such as burning sensations in the hands and feet—a sign of pantothenic acid (B5) deficiency. Other symptoms include joint pain and sleep disturbances. This pattern persisted even after discontinuing vitamin D, suggesting that vitamin D therapy accelerates B vitamin consumption for ongoing cellular repair, but without a restored microbiome to provide an adequate supply, deficiency states follow.
Chronic vitamin D supplementation thus risks unmasking or worsening B vitamin deficiencies. Symptoms like burning in the hands and feet, headaches, and unexplained joint pain have been frequently reported among long-term vitamin D users—a clinical pattern Gominak links back to impaired gut B vitamin synthesis.
Restoring the Microbiome Needs Vitamin D and B Vitamins to Help Beneficial Bacteria Reestablish As B Vitamin Suppliers
Correction of this cycle requires not only vitamin D but also B-complex supplementation to reestablish a healthy microbiome capable of endogenous B vitamin production. Dr. Gominak prescribes both vitamin D and B50 or B100 complexes (including all eight B vitamins) together for approximately three months. This combined protocol supplies the required growth factors for beneficial bacteria, enabling them to reoccupy the gut and restore mutualistic B vitamin supply.
Once restored, the microbiome resumes natural B vitamin production, gradually eliminating the need for ongoing supplementation. Gominak emphasizes that continued supplementation beyond this repair phase is unnecessary and potentially counterproductive; large doses of B vitamins after full microbiome restoration may themselves cause adverse symptoms such as pain or sleep disruption. She cautions that B vitamins, with the exception of B12, are meant to be delivered collectively and in concert with vitamin D, not separately or indefinite ...
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Vitamin D Deficiency, b Vitamin Depletion, and Microbiome Dysfunction Connection
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Clarifications
- The human gut microbiome is a complex community of trillions of microorganisms living in the digestive tract. These microbes perform essential functions, including synthesizing vitamins that the human body cannot produce on its own. B vitamins produced by gut bacteria support energy metabolism, nerve function, and red blood cell formation. This microbial vitamin production complements dietary intake and is crucial for maintaining overall health.
- Gut bacteria produce B vitamins that humans cannot make themselves, supporting essential bodily functions. Humans provide vitamin D, which helps maintain a healthy gut environment favorable for these bacteria. This exchange creates a balanced ecosystem where both humans and microbes benefit. Disruption in vitamin D levels can upset this balance, impairing B vitamin production.
- The eight essential B vitamins each have unique roles: B1 (thiamine) supports energy metabolism and nerve function; B2 (riboflavin) aids in energy production and antioxidant protection; B3 (niacin) is crucial for DNA repair and metabolism; B5 (pantothenic acid) is vital for synthesizing coenzyme A, important in fatty acid metabolism. B6 (pyridoxine) helps in amino acid metabolism and neurotransmitter synthesis; B7 (biotin) supports carbohydrate, fat, and protein metabolism; B9 (folate) is essential for DNA synthesis and cell division; B12 (cobalamin) is necessary for red blood cell formation and nervous system maintenance. Deficiencies in these vitamins can lead to diverse symptoms affecting energy, brain function, and overall health. They work synergistically, so balanced intake is important for optimal physiological function.
- Vitamin D influences the immune system and gut lining integrity, creating an environment that supports beneficial bacteria. Deficiency weakens immune defenses and gut barrier function, allowing harmful bacteria to thrive. This shift disrupts the balance of microbial species, reducing populations that produce essential B vitamins. Consequently, the overall microbiome composition changes toward a less healthy state.
- Gut dysbiosis refers to an imbalance in the gut microbial community, where harmful bacteria outnumber beneficial ones. Pathogenic organisms are microbes that can cause disease or harm when they dominate or disrupt normal gut functions. This imbalance can lead to inflammation, impaired digestion, and weakened immune responses. Maintaining a diverse and balanced microbiome is essential for overall health.
- Vitamin D influences the immune system and gut environment, which shapes the types of bacteria that thrive in the intestines. It promotes the growth of beneficial bacteria by enhancing antimicrobial peptides and reducing inflammation. These changes create a favorable habitat for vitamin-producing microbes, improving gut health. Thus, vitamin D supplementation can shift the microbial balance toward a healthier composition.
- Cellular repair involves synthesizing new proteins and DNA to replace damaged components. B vitamins act as coenzymes in metabolic pathways that produce energy and build these molecules. Increased repair activity accelerates these biochemical reactions, raising the need for B vitamins. Without sufficient B vitamins, repair processes slow, causing cellular dysfunction.
- Pantothenic acid (B5) deficiency can cause symptoms like burning sensations in the hands and feet, fatigue, headaches, and joint pain. Vitamin D supplementation increases the body's demand for B5 due to enhanced cellular repair and growth processes. If the gut microbiome is impaired and cannot produce enough B5, this increased demand leads to deficiency symptoms. Thus, vitamin D alone may worsen B5 deficiency unless the microbiome and B vitamin supply are restored.
- Vitamin D supports the growth of beneficial gut bacteria that produce B vitamins. Without sufficient vitamin D, these bacteria decline, reducing natural B vitamin supply. Supplementing both ensures bacteria can thrive and produce B vitamins while meeting increased bodily demand. This synergy restores balance more effectively than either nutrient alone.
- B50 and B100 complexes refer to B vitamin supplements containing all eight essential B vitamins in doses of 50 mg or 100 mg per vitamin, respectively. These complexes provide a balanced combination to support overall B vitamin needs rather than isolated supplementation. They help replenish multiple B vitamins simultaneously, which is important because these vitamins work synergistically in the body. Using a complete complex prevents imbalances that can occur when taking single B vitamins alone.
- Excessive B vitamin intake after microbiome restoration can lead to imbalances because the body no longer needs large external supplies. High doses may overwhelm metabolic pathways, causing toxicity or side effects like nerve irritation or sleep disruption. The microbiome naturally regulates B vitamin levels, so supplementation beyond restoration disrupts this balance. Therefore, maintaining normal levels through diet and microbiome function is safer than continued high-dose supplements.
- Vitamin B12 is unique because it is absorbed differently in the body, requiring a specific protein called intrinsic factor for uptake in the intestines. Unlike other B vitamins, B12 is stored in the liver for long periods, so deficiency develops more slowly. It is often supplemented separately due to its distinct absorption mechanism and longer half-life. Therefore, B12 does not need to be taken collec ...
Counterarguments
- The claim that the human gut microbiome produces "all eight essential B vitamins primarily through microbial processes, not diet" is not universally supported; dietary intake remains a significant and reliable source of B vitamins for most people.
- While gut bacteria can synthesize certain B vitamins, the extent to which these are absorbed and contribute to human nutritional status is still under investigation and may vary between individuals.
- The assertion that humans "provide vitamin D to gut bacteria" is not established in scientific literature; vitamin D is primarily absorbed and utilized by human tissues, and its direct role in supporting bacterial growth in the gut is not well-documented.
- The link between widespread vitamin D deficiency and the emergence of IBS in the 1980s is speculative; IBS is a multifactorial condition with genetic, psychological, dietary, and environmental contributors.
- There is limited clinical evidence that vitamin D supplementation alone, in the absence of B vitamin supplementation, commonly leads to B vitamin deficiency symptoms in the general population.
- The recommendation for routine combined high-dose vitamin D and B-complex supplementation for microbiome restoration is not standard medical practice and lacks large-scale clinical trial support.
- The idea that continued high-dose B vitamin supplementation after microbiome restoration causes adverse symptoms is not broadly supported by clinical evidence, except in cases of specific vitamin toxicity ...
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Indoor Lifestyles and Sunlight Deprivation as Sleep Epidemic Causes
Modern society’s shift indoors—with the adoption of sunscreen, air conditioning, and digital devices—has fueled an epidemic of sleep disorders, obesity, metabolic disease, and vitamin D deficiency, replacing outdoor living that shaped human biology for over 300,000 years. Speakers Stasha Gominak and Steven Bartlett discuss how these changes fundamentally disrupt our evolutionary sleep biology and broader health.
1980s Shift To Sunscreen, Air Conditioning, and Indoor Living Spurred Vitamin D Deficiency, Boosting Sleep Disorders, Obesity, and Metabolic Diseases
Pre-1980s: Rare Childhood Obesity, Uncommon Depression and Attention Disorders, No Recognized Sleep Disorder Epidemic
Stasha Gominak describes growing up before the 1980s, noting that only two kids in her class of 300 were overweight, nobody needed special diets, and sleep and depression issues were rare. Antidepressants and widespread sleep problems in children did not exist, highlighting the dramatic shift in physical and mental health over the last forty years.
Factors Reducing Vitamin D Synthesis: Sunscreen Use, Indoor Living, and Workplace Culture Since 1980
Gominak and Bartlett explain that sunscreen, air conditioning, and computers all became common in the 1980s, driving people indoors and away from sunlight. Sunscreen, introduced widely around 1985, blocks the body's ability to synthesize vitamin D from sunlight. Over decades, the recommendations to prevent sunburn morphed into a broad societal mandate to avoid the sun altogether, with many people believing any sun exposure is dangerous.
Disease Categories Linked To Mid-1980s Increase: Type 2 Diabetes, Fatty Liver Disease, Adhd, Depression, Autoimmune Conditions, and Reduced Sun Exposure
Gominak points out that beginning in the mid-1980s, the incidence of diseases such as type 2 diabetes, non-alcoholic fatty liver disease, ADHD, and depression quickly rose. She notes that non-alcoholic fatty liver was first described in this era, as well as an uptick in autoimmune diseases—all coincident with changes in sun exposure and indoor lifestyles, rather than solely toxins, pesticides, or diet as previously suspected.
Humans Need Regular Sunlight for Normal Biochemistry and Sleep
Humans are biologically designed for outdoor living, with regular sunlight exposure critical for metabolic health, hormone production, and restorative sleep.
Wild Animals Not Obese; Indoor Cats and Dogs Only Overweight due to Confinement Disrupting Metabolic Regulation
Gominak notes, "There are no obese squirrels in my backyard." Only animals confined indoors—such as cats and dogs—grow overweight, whereas wild animals remain lean and metabolically healthy. This pattern underscores that indoor confinement disrupts natural metabolic regulation for all species, including humans.
Traditional Outdoor Lifestyles in Rural Mexico Show No Age-related Decline in Energy, Obesity, or Sleep Disorders Compared To Indoor Populations, Indicating Aging Isn't the Cause
Gominak observes that in rural Mexico, elderly people living in stick-and-thatch structures and working outdoors into their 80s and 90s show no signs of obesity, lethargy, or sleep problems typical of indoor populations. She asserts this proves age alone is not the major factor in metabolic and sleep decline but rather a lack of sunlight and outdoor activity.
This Is a Heading: Human Sleep-Wake Cycles, Hormone Production, and Neurological Function Evolved Over 300,000 Years, Relying On Sunlight Patterns That Modern Indoor Life Can't Replicate
Gominak emphasizes that human sleep-wake cycles, hormone regulation, and neurological functions evolved in response to predictable outdoor sun patterns. Bartlett explains that sunlight's intense brightness resets the brain's master clock and suppresses daytime melatonin, establishing a countdown for deep night sleep. Present-day indoor living cannot recreate these essential biological cues; modern workplace and school schedules further misalign natural rhythms, leading people to fall asleep at 4 a.m. and wake at noon, out of sync with societal demands.
Covid-19 Confinement Worsens Sleep Disorders, Fueling Existing Epidemic
Lockdown Policies Confining Populations Indoors Revealed Sleep Disorders and Metabolic Disease Development
Gominak notes that the COVID-19 pandemic intensified these problems as lockdowns forced populations indoors, amplifying vitamin D deficiency and sleep disturbances. Bartlett points to ...
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Indoor Lifestyles and Sunlight Deprivation as Sleep Epidemic Causes
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Counterarguments
- The rise in obesity, metabolic diseases, and mental health disorders since the 1980s is multifactorial; changes in diet (increased processed food and sugar intake), reduced physical activity, socioeconomic factors, and increased screen time are also significant contributors, not just reduced sunlight exposure.
- Sunscreen use is primarily recommended to prevent skin cancer and premature aging; the benefits of reducing skin cancer risk are well-documented and must be weighed against potential vitamin D deficiency, which can be addressed through supplementation if necessary.
- Vitamin D deficiency can be effectively managed with oral supplements, which are widely available and recommended for at-risk populations, reducing the necessity for prolonged sun exposure.
- The assertion that pre-1980s populations had minimal sleep or mental health issues may be influenced by underdiagnosis, lack of awareness, and less reporting, rather than true absence of these conditions.
- Comparisons between wild animals and humans may not account for differences in diet, lifespan, and environmental pressures; pet obesity is also influenced by overfeeding and lack of exercise, not just indoor confinement.
- Rural populations in places like Mexico may have different genetic backgrounds, diets, lifestyles, and healthcare access, making direct comparisons to urban or Western populations problematic.
- The increase in autoimmune and metabolic diseases has also been linked to factors such as environmental toxins, changes in gut microbiota, ...
Actionables
- You can set a daily “sunlight anchor” by picking a consistent time each morning to step outside for at least 10 minutes, even if it’s just on a balcony or doorstep, to help reset your body’s internal clock and support hormone balance; for example, make it a habit to drink your morning beverage outdoors or walk around the block before starting indoor tasks.
- A practical way to counteract indoor living is to create a “sunlight tracker” chart for yourself, marking each day you spend at least 20 minutes outdoors, and reward yourself after a streak; this visual cue can help you notice patterns and motivate you to prioritize outdoor time, even on busy or cloudy days.
- You can rearrange your workspace or ...
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Right Sleep Protocol: Personalized Vitamin Supplements Based On Biochemistry
The Right Sleep Protocol is an individualized program that uses blood-based biochemistry to identify and correct vitamin D and B deficiencies in order to restore healthy sleep. Dr. Stasha Gominak emphasizes that protocol effectiveness relies on personalizing supplementation according to precise blood levels, tracking responses, and transitioning to the body’s natural systems for nutritional support as quickly as possible.
The Right Sleep Protocol: Evidence-Based Vitamin D and B Deficiency Correction for Restored Sleep
Protocol Starts With Baseline Blood Tests For Vitamin D and B12 to Determine Individual Supplementation Dosages and Sequence
The protocol begins with baseline blood tests for vitamin D and B12. Dr. Gominak notes that hormones, including vitamin D, must be dosed based on measured blood levels, as both excessive and insufficient levels are problematic. Each person’s supplementation must be customized; for example, some individuals require far more vitamin D than others to maintain therapeutic levels. Practitioners should target vitamin D concentrations between 60-100 nanograms per milliliter for optimal results.
Vitamin D Dosing Is Personalized and Adjusted Monthly Based On Blood Levels, Recognizing Individual Requirements to Maintain Therapeutic Levels Between 60-100 Nanograms Per Milliliter
Vitamin D dosages are adjusted each month based on measured blood levels, recognizing that requirements vary widely, from 10,000 up to 30,000 IUs daily for some, depending on how their bodies metabolize and use the vitamin. Patients check their vitamin D status monthly, with ongoing adjustments to keep levels consistently optimal.
Protocol Phases: Vitamin D Foundation, B12 Supplementation if Deficient, B-Complex 3-4 Months, Multivitamin Maintenance
The initial phase involves correcting vitamin D and B12 deficiencies. If B12 is low, a separate supplement is added. After three months, if indicated, a B-complex supplement (often “B50” or “B100”) is introduced to address possible B vitamin depletion. Patients continue with vitamin D and B-complex for three to four months. Once sleep improves, they wean off high-dose B vitamins and transition to a multivitamin. This stages the return of nutrients provided by the healthy microbiome.
Vitamin D Supplements Insufficient: Fail to Restore Microbiome or Resolve B Vitamin Deficiency
Vitamin D Supplementation Improved Sleep but Led To B Vitamin Deficiency Symptoms Requiring B-Complex Vitamins
Clinical experience revealed that healthy sleep often returned with vitamin D supplementation alone, but after extended use, patients sometimes presented with new symptoms attributable to B vitamin deficiency.
Identical Patient Improvements, Followed by New Symptoms, Indicate B Vitamin Depletion From Vitamin D Supplementation Without Microbiome Restoration
This pattern was observed repeatedly: initial improvement on vitamin D, followed months or years later by symptoms like neuropathy, agitation, or sleep disruption, resolving with the addition of a B-complex. This highlights that vitamin D supplementation alone does not restore the gut microbiome or natural B vitamin production.
B-Complex Supplement Resolved Symptoms and Improved Sleep
Adding a B-complex resolved these new symptoms and further improved sleep quality, confirming the essential role of B vitamins in sleep restoration alongside vitamin D.
Limit B-Complex Supplementation to 3-4 Months After Microbiome Restoration to Allow Natural B Vitamin Production
High-Dose B-Complex Supplementation Maintains Elevated B Vitamin Levels, Preventing Restored Bacteria From Increasing Production
After three to four months, high-dose B-complex supplements should be discontinued as elevated blood levels suppress the microbiome’s production of B vitamins. Excess supplementation risks symptoms like agitation and insomnia, especially when using high doses such as 400 mg of B5 (pantothenic acid).
Excess B Vitamin Symptoms From Prolonged Supplementation
Patients often report that over-supplementation causes pronounced negative effects—restlessness, worsened sleep, or anxiety—demonstrating the necessity of titrating down B vitamins in a timely fashion.
Transitioning To a Balanced Multivitamin Reduces B Vitamin Doses as Microbiome Takes On B Vitamin Production Responsibility
After B-complex supplementation is stopped, a balanced multivitamin offers minimal B vitamin support while the body’s restored microbiome resumes its natural B vitamin synthesis. This prevents deficiency but avoids suppressing endogenous production.
Microbiome Restoration Reduces Need For Supplements
Ideal Outcome: Individua ...
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Right Sleep Protocol: Personalized Vitamin Supplements Based On Biochemistry
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Counterarguments
- The evidence base for the Right Sleep Protocol, particularly the specific vitamin D and B blood level targets and supplementation strategies, is limited and not widely endorsed by major sleep or nutrition organizations.
- The recommended vitamin D blood concentration range (60-100 ng/mL) is higher than most established guidelines, which typically consider 20-50 ng/mL sufficient and caution against potential toxicity at higher levels.
- High-dose vitamin D supplementation (10,000 to 30,000 IUs daily) exceeds the tolerable upper intake levels set by most health authorities and may increase the risk of adverse effects such as hypercalcemia.
- The assertion that vitamin D supplementation alone commonly leads to B vitamin deficiency is not strongly supported by large-scale clinical studies.
- The protocol’s reliance on frequent blood testing and individualized dosing may not be practical or accessible for many patients due to cost, availability, or healthcare system limitations.
- The claim that high-dose B-complex supplementation suppresses microbiome B vitamin production lacks robust scientific validation in human studies.
- There is limited direct evidence that correcting vitamin D and B deficiencies alone, without addressing other sleep hygiene or psychological factors, is sufficient to restore healthy sleep in most individuals.
- The protocol does not address potential ri ...
Actionables
- you can create a color-coded calendar or chart to visually track your supplement phases, sleep quality, and any new symptoms, making it easier to spot patterns and know when to adjust or transition supplements
- Use different colors for each supplement phase (vitamin D, B12, B-complex, multivitamin) and mark days with symbols or notes for sleep quality and symptoms. This helps you quickly see if certain supplements or dosages coincide with changes in how you feel, and makes it easier to communicate with your healthcare provider.
- a practical way to support your microbiome during and after supplementation is to plan weekly meals that include a variety of prebiotic and probiotic foods, then note any changes in your sleep or symptoms alongside your supplement tracking
- Choose foods like yogurt, kefir, sauerkraut, garlic, onions, and bananas, and rotate them through your meals. Record which foods you eat and how you feel, so you can identify which ones seem to help your sleep and overall well-being as you reduce supplements.
- you can se ...
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Why Sleep Medicine and Behavioral Interventions Fail to Address Causes
Behavioral Sleep Medicine Is Ineffective for Vitamin D and Microbiome-Driven Sleep Disorders due to Deficiency Issues
Current approaches in sleep medicine primarily focus on environmental and behavioral interventions, such as using blackout curtains, adhering to strict bedtimes, and controlling external stimuli. Stasha Gominak observes that these recommendations are based on the assumption that sleep disorders are psychological or stimulus-related. However, they prove ineffective for individuals whose disorders are driven by underlying biochemical imbalances, particularly vitamin D and microbiome deficiencies.
Gominak emphasizes that such individuals have already exhausted behavioral techniques before seeking specialized care. She explains that when the brain is deficient in vital nutrients like vitamin D, it “forgets how to sleep.” For these patients, traditional behavioral solutions cannot compensate for specific biochemical deficits, such as the absence of acetylcholine resulting from vitamin D deficiency. Instead, a specialized sleep treatment rooted in brain chemistry is needed for biochemically-driven disorders—a model not currently embraced in most of sleep medicine.
Sleep Studies For Apnea Overlook Many With Parasympathetic Dysfunction Despite Severe Sleep Issues
Sleep studies commonly focus on diagnosing and treating sleep apnea, primarily managed by pulmonologists and sleep doctors. However, Gominak’s experience shows that many patients, especially women with chronic daily headaches and fragmented sleep, do not meet the criteria for sleep apnea despite having severe sleep disturbances. These patients often experience abnormal, delayed, or absent REM sleep, which is not classified as sleep apnea by conventional standards, leaving them without proper diagnosis or effective treatment.
Gominak notes that CPAP machines, while providing temporary relief in cases of sleep apnea, do not address the biochemical roots of sleep disorders when parasympathetic dysfunction or vitamin deficiencies are involved. As a result, patients with significant REM-related abnormalities remain untreated within the current paradigm.
Pharmaceutical Approach to Sleep Disorders Treats Symptoms but Perpetuates Underlying Deficiency
The dominant pharmaceutical approach in sleep medicine centers on symptom management rather than addressing core deficiencies. Antidepressants and sleeping pills are prescribed to induce unconsciousness, but they do not restore normal REM sleep or maintain parasympathetic dominance during the second half of the night—both critical for true restorative sleep.
While such medications may increase total sleep time, patients frequently remain fatigued, experience cognitive decline, and continue to have pain during the day. The ongoing prescription of psychiatric medications for sleep disorders ignores emerging ...
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Why Sleep Medicine and Behavioral Interventions Fail to Address Causes
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Clarifications
- Vitamin D acts as a neurosteroid, influencing brain cells and neurotransmitter production. It helps regulate the synthesis of acetylcholine, a chemical essential for initiating and maintaining sleep cycles. Deficiency in vitamin D can disrupt these processes, leading to impaired sleep quality and altered REM sleep. Additionally, vitamin D supports immune function, which indirectly affects brain health and sleep regulation.
- The microbiome refers to the community of trillions of microorganisms living in and on the human body, especially in the gut. These microbes produce chemicals that influence brain function and regulate hormones involved in sleep, such as melatonin. Disruptions in the microbiome can lead to inflammation and imbalances that negatively affect sleep quality and patterns. Thus, a healthy microbiome supports normal sleep regulation through its interaction with the nervous and endocrine systems.
- The parasympathetic nervous system controls the body's rest and recovery functions, promoting relaxation and restorative sleep. Dysfunction means this system is not working properly, leading to poor regulation of sleep stages, especially REM sleep. This can cause fragmented sleep, increased stress responses, and impaired healing. Parasympathetic dysfunction is significant because it disrupts the natural balance needed for deep, restorative sleep.
- REM (Rapid Eye Movement) sleep is a critical sleep stage where the brain processes emotions, consolidates memories, and supports learning. It typically occurs in cycles throughout the night, increasing in duration during the second half of sleep. REM sleep also helps regulate mood and maintain cognitive function. Disruptions in REM sleep can lead to impaired memory, emotional instability, and reduced overall sleep quality.
- Acetylcholine is a neurotransmitter essential for initiating and maintaining REM sleep, a critical sleep phase for memory and restoration. Vitamin D influences the production and regulation of acetylcholine in the brain. Deficiency in vitamin D can reduce acetylcholine levels, disrupting normal sleep patterns and REM sleep. This biochemical disruption explains why behavioral interventions alone may fail in vitamin D-related sleep disorders.
- CPAP (Continuous Positive Airway Pressure) machines deliver a steady stream of air through a mask to keep the airway open during sleep. This prevents airway collapse, which causes breathing interruptions in obstructive sleep apnea. By maintaining airflow, CPAP reduces snoring and improves oxygen levels. It does not address underlying biochemical or neurological causes of sleep disorders.
- Behavioral sleep medicine uses non-drug methods like sleep hygiene, cognitive therapy, and environmental changes to improve sleep patterns. It aims to retrain the brain and body to establish healthy sleep habits without medication. Pharmaceutical treatments use drugs to induce sleep or alter brain chemistry temporarily, often addressing symptoms rather than root causes. Medications can affect sleep architecture but may not restore natural sleep processes or correct underlying biochemical imbalances.
- Antidepressants and sleeping pills often alter brain chemistry to induce sleep but do not replicate the natural cycles of sleep stages, especially REM sleep. Many of these drugs suppress REM sleep or change its timing, disrupting the restorative functions linked to this phase. They also may interfere with the balance of neurotransmitters that regulate sleep architecture. Consequently, sleep induced by these medications lacks the quality and restorative benefits of natural sleep cycles.
- Parasympathetic dominance during sleep refers to the increased activity of the parasympathetic nervous system, which promotes relaxation and restorative processes. This phase supports deep, restorative sleep by slowing he ...
Counterarguments
- While vitamin D and the microbiome may play roles in sleep regulation, current large-scale clinical evidence supporting their centrality in most sleep disorders is limited; most guidelines are based on the best available evidence to date.
- Behavioral and environmental interventions have demonstrated efficacy for many patients with insomnia and other sleep disorders, as shown in numerous randomized controlled trials.
- Not all patients with sleep disturbances have underlying biochemical deficiencies; psychological, behavioral, and environmental factors remain significant contributors for many individuals.
- The safety and efficacy of widespread vitamin D supplementation, especially at high doses or without clear deficiency, remain debated due to potential risks such as hypercalcemia.
- The Endocrine Society and similar organizations base their recommendations on systematic reviews and meta-analyses, which have not consistently shown benefit from routine vitamin D screening or supplementation for the general population.
- CPAP therapy is highly effective for obstructive sleep apnea, a condition with well-established morbidity and mortality risks, and remains the standard of care for those who meet diagnostic criteria.
- The assertion that traditional medicine ignores biochemical causes may overlook ongoing research into the roles of nutrition, metabolism, and the microb ...
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1-Page Summary- Vitamin D: Hormone, Sleep, and Brain Function
- Vitamin D Deficiency, b Vitamin Depletion, and Microbiome Dysfunction Connection
- Indoor Lifestyles and Sunlight Deprivation as Sleep Epidemic Causes
- Right Sleep Protocol: Personalized Vitamin Supplements Based On Biochemistry
- Why Sleep Medicine and Behavioral Interventions Fail to Address Causes
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