With Daylight Savings Time beginning, this week brings the promise of longer days and more sunshine. But don’t be fooled into thinking the return of the sun means you can toss your vitamin D supplement out the sunroof. Maintaining optimal levels of vitamin D throughout the year and following a few simple steps will help to make sure you don’t leave your vitamin D in the shadows.
What’s sun got to do with vitamin D?
Commonly called the sunshine vitamin, vitamin D is produced naturally in the skin when it is exposed to ultra-violet (UV) rays from the sun, specifically UVB rays. UVB rays react with a form of cholesterol found in the skin called 7-dehydrocholesterol. It is ultimately converted to vitamin D3. Unfortunately, the sun is not always a consistent source for vitamin D production.1
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Throughout the winter months, the Northern Hemisphere of the Earth, and the United States, are tilted away from the sun. This tilt increases the distance of the U.S. from the sun and causes the UVB rays to be much weaker. This effect is most pronounced for anyone living above Maryland. Essentially, anyone living in those states is not naturally producing vitamin D in the skin from approximately November to April. 1
However, even when the Northern Hemisphere tilts back towards the sun throughout the Summer, we are still at risk for low levels of vitamin D. The biggest culprit is fear of the sun, and for good reason. Due to skin cancer awareness growing dramatically in the past few decades, long gone are the days of baby oil and aluminum foil reflectors. In fact, many people, especially the elderly and children, are severely limiting their skin exposure to the sun.
Blocking sunlight may block vitamin D production
There are several physical barriers setting us up for vitamin D deficiency even during the summer months:
While these all play a role, sunscreen application is most likely the leading contributor to sunshine deficiency. Did you know that SPF 15 sunscreen blocks 98% of UVB rays?1 That is basically blocking the possibility of any vitamin D production at all! While we definitely aren’t advocating hours of sunbathing on the beach, allowing your skin to be kissed by the sun each day for just 20 minutes without clothing or sunscreen can help you maintain your vitamin D levels. Have a darker skin tone? You likely require longer exposure to the sun to meet your requirements. The increased melanin, what causes the change in pigmentation of the skin, reduces the amount of vitamin D produced.1
Besides sunlight, here are other ways to get vitamin D
There are some foods that will also help you maintain your vitamin D levels. 2
When is sunshine not enough?
Even sunshine and proper nutrition typically do not provide enough vitamin D to lift an individual from the depths of deficiency. They are good, however, for helping to maintain levels—especially in the summer months when production from the sun also contributes. However, individuals that are clinically deficient in vitamin D should supplement with vitamin D3 in order to increase their levels of vitamin D.3
How do you know if you require a vitamin D supplement? Or what is the appropriate dosage for you? Well, get your vitamin D levels tested. Don’t assume you are okay! Surprisingly, less than 15% of InsideTracker users fall into our optimal range! This includes individuals living in Florida year round with abundant sunshine and professional baseball players that spend large amounts of time outside in the sun.
Aside from bone health, vitamin D also plays an integral role in tons of other bodily processes. The development and maintenance of the nervous system requires vitamin D, and a lack of adequate vitamin D is associated with a greater incidence of depression and irritability. Skeletal muscle formation and upkeep also requires vitamin D. Low levels of vitamin D are correlated with muscle weakness, slower reaction times and impaired coordination.4 Testosterone, weight maintenance, sleep quality, and inflammation are all connected to adequate vitamin D levels.
Here's your winning strategy on how to optimize your vitamin D levels all year long
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