Embrace the Sun

Every vitamin plays an important role in the human body. Many work together to create a synergy that your body utilizes to maintain health and combat disease. Many people know that Vitamin D is known as the "sunshine vitamin" and that our bodies need it for some reason. Some take vitamin supplements, others may spend their time in the sun without giving it much thought to our health needs for this vital nutrient. Unfortunately, many people around the world, particularly those living in the upper and lower hemispheres don't get their daily intake of Vitamin D for optimal health.

What is Vitamin D and what does it do?

Vitamin D is a very important vitamin (or a hormone, as some refer to it) that plays a significant role within our bodies. Vitamin D, along with calcium, and vitamin K all work together to build and maintain healthy bones. While calcium strengthens bones, vitamin D makes bones flexible, allowing them to bend slightly during impact activities. Without sufficient vitamin D, but with an abundance of calcium, our bones are still prone to fractures. Vitamin K helps support and transfer the calcium to the bones.

Vitamin D is not only essential for bone health; this is unfortunately often overlooked in mainstream news and information. Vitamin D plays a significant role in various aspects of our health. It helps combat viruses and bacteria with remarkable effectiveness. In early and ongoing studies, individuals with adequate vitamin D levels exhibited fewer COVID-19 symptoms compared to those with dangerously low levels of vitamin D. Many individuals with darker skin, who have difficulty absorbing sunlight due to their pigmentation, face greater challenges infighting off COVID-19, resulting in higher hospitalization rates and, tragically, many passed away. Individuals with high vitamin D levels still contracted COVID-19 however, they faired much better in symptoms, had lower hospitalization rates, and have fewer cases of "long Covid" cases compared to those with vitamin D deficiency.

Studies have shown a relationship between high levels of vitamin D and low rates of skin cancer. This surprises many people, because we have been repeatedly told that the sun causes skin cancer and that we should avoid it at all costs. While prolonged exposure to intense sunlight resulting in a sunburn does indeed increase the risk of skin cancer, safe sun exposure without sunscreen, which allows for vitamin D absorption through the skin can actually decrease the risk of melanoma. Safe exposure is generally 10-30 minutes in the sun at a time during the day without sunscreen. This can be done several times a day, although it is advisable to avoid extended sun exposure between noon and 4PM,when the sun's rays are the strongest.

Numerous studies also indicate that individuals with high levels of vitamin D have a lower risk for breast cancer. Data collected over the years have shown a significantly higher rate of survival than those who are deficient in Vitamin D.

Vitamin D also plays a very big role in mental health. Our country is currently facing a mental health crisis, with many children and adults on anti-depressant and anti-anxiety medications. At the same time, vitamin D deficiency among Americans has increased. When vitamin D levels are adequate, it serves as a natural mood booster.

Here are more things vitamin D plays a role in. The higher levels of Vitamin D, the lower your risk of disease:

• cancer (kidney, breast, skin, ovarian, colon)

• hearth health (blood pressure, heart attacks)

• rickets

• multiple sclerosis

What is an Adequate Vitamin D level?

There doesn't seem to be a consensus on what constitutes adequate vitamin D levels. Some experts argue that a serum level below 12 ng/mL is deficient, while others suggest that levels under 20ng/mL are deficient. Most agree that serum levels between 20 and 30 ng/mL are adequate. However, researchers solely studying vitamin D and its correlation with overall health and disease indicate that disease starts at levels ranging from 26 to 55 ng/mL, depending on the specific condition. Rickets is the only disease that can be prevented with a serum level of 20 ng/ mL and higher. Other diseases can manifest at serum levels below 55 ng/mL, again depending on the condition. 

I deeply encourage you to visit the Grassroots Health Website and this chart to see how vitamin D deficiency plays a role in disease.

How to incorporate more vitamin D the easiest way possible

First, have your vitamin D levels tested.  Any lab will offer vitamin D blood testing and there are easy at-home tests that can be purchase online. When you receive your results, you will be able to better calculate the amount of vitamin D you need for optimum health.

Simply, have a relationship with the sun.  Be lazy, sit outside and read, check your email, do whatever makes you happy in the sun for 20-30 minutes every day without sunscreen.  That won't be enough exposure for some people though, especially for individuals who have darker skin and are unable to absorb Vitamin D as well as their fair-skinned counterparts.

• for fair skin, 20 minutes in the sun in the late morning or late afternoon. NOT when the sun is at its highest in the sky and not when there's a lot of reflection such as a pool, ocean, or while skiing. Keep in mind that the darker the skin, the longer you need exposure because more skin pigment blocks out the UV rays.

• intermittent bursts of sun during above safe times.  Go outside, work in the yard, take your morning jog, drink your coffee and read your book (put your face in the shade and expose those legs!)

• It is important to NOT wear sunscreen while trying to absorb your vitamin D. Always wear sunscreen outside for full sun days but for those morning jogs, mowing the lawn or watering plants, or walking around the neighborhood--nix the sunscreen and opt for sunglasses and a hat!

  
  

If your vitamin D level is below 30 ng/mL, it is essential to supplement immediately. Vitamin D is easy to find but I strongly advise against purchasing it (or any vitamins, for that matter) from grocery stores or pharmacies unless they have a whole foods vitamin section. Mainstream vitamins are often ineffective in delivering the benefits they promise. If it's cheap...it's cheap. Choose companies who are proven to providing results, most of my vitamins come from online suppliers. Vitamin D is available in different forms so if you have difficulty swallowing pills, no problem! It's easy to find vitamin D in liquid drop form. I do not recommend gummies, as they typically contain excessive sugar and food dyes. The RDA for vitamin D is 600 IUs however, this is not enough for most people to increase their levels, let alone maintain their levels . Fortunately, some doctors are now recommending a higher dosage. Research online and consult with your doctor on how much vitamin D you ought to take. Make sure you are your own advocate!

Years ago, when my vitamin D level was 19 ng/mL living in the northern US, my doctor recommended that I take 20,000 IUs daily for three months. Afterward, my serum level was retested and it increased to 30ng/mL. That should give you an indication of how much is needed to raise your serum levels. Now, I hover between 40-50 ng/mL, with my goal always being 60 ng/mL. Many "experts" claim that 20,000 IUs are toxic, but it's nearly impossible to overdose on vitamin D. However, this is why discussing it with a doctor who is knowledgeable in Vitamin D is wise so you can understand the full scope of dosage that suits your needs.

Some foods are fortified with vitamin D, including milk and other dairy products, and cereals. Additionally, egg yolks, mushrooms, and certain fish, such as tuna and mackerel, naturally contain vitamin D. Keep in mind though that the sun is the best source of vitamin D. God gave us the sun for a reason. If it were unsafe for us, He wouldn't have designed us to need the sun. Don't be afraid of UV rays. As with all things in life, moderation is key.