It’s Vitamin D Season

By Jeff Kucine, DO

Back To Balance

. https://www.drkucine.com/

More Weight Control, Nutrition & Exercise Articles

It’s Vitamin D Season

We’ve all learned the importance of wearing sunscreen with a high SPF (sun protection factor) and a hat when we’ll be out in the sun to help prevent skin cancer. However, with so much emphasis on sunscreen, you may have forgotten that there are benefits to allowing your body to absorb a limited amount of sunshine without sunscreen for a short amount of time each day.

The reason a short amount of unprotected sun time is beneficial is that it stimulates your body to produce vitamin D. Vitamin D is a fat-soluble vitamin that helps the body absorb calcium and phosphorous, which keeps bones and teeth strong and supports immune system function. Those lacking in vitamin D risk bone abnormalities including osteoporosis.

You can get enough vitamin D from either exposing bare skin to sunlight or by taking supplements. Unfortunately, you can’t get the right amount of vitamin D for optimal health from food alone.

Vitamin D has the following health benefits:

• Supports healthy development and maintenance of teeth and bones
• Helps prevent the risk of fractures in older adults
• Reduces risk of developing osteoporosis, multiple sclerosis, diabetes and heart disease
• Reduces risk of contracting the influenza virus
• Regulates mood and can reduce the risk of developing depression
• May help prevent cancer by regulating cell growth and cellular communication
• Can help you lose weight

Some recent studies estimate that up to 50% of adults worldwide are deficient in vitamin D levels – especially in the winter because vitamin D has a half-life of only two weeks.

Fair-skinned people can make all the vitamin D they need for the day in about 5-15 minutes of sun exposure. Monitor the time carefully and seek shade or apply sunscreen as soon as your skin starts getting pink. People with very dark skin may need to spend an hour or two in the sun to get enough vitamin D and/or they may need to take supplements.

The Vitamin D Council recommends that adults take 5,000 IUs vitamin D per day, the Endocrine Society recommends adults take 1,500-2,000 IU/day and the Food and Nutrition Board advises 600 IU/day for adults and 800 IU/day for seniors. When choosing a vitamin D supplement, opt for vitamin D3 (rather than D2) because it’s easier for your body to utilize.

If you work inside most weekdays, the Vitamin D Council recommends taking a vitamin D3 supplement on days when you’re not outside. Your doctor can advise the right vitamin D supplementation strategy for you. You’ll most likely need to depend solely on supplements in the wintertime, and a mix of supplements and natural sunshine in the summer.

And please remember: after you’ve spent the short amount of time it takes for your body to start producing vitamin D naturally, go into the shade and/or apply sunscreen with a high SPF to prevent skin from burning and increasing your risk of developing skin cancer. With the sun’s intense summer rays, a little goes a long way.