This is the tricky part and most often misunderstood. Obviously, there’s plenty of data to back up that being in the sun too long without protection can lead to skin cancers. The flipside is that being in the sun too little might lead to cancer as well.
You may think that applying some sunscreen will get you the best of both worlds, but sadly sunscreen has been shown to block upwards to 95% of vitamin D uptake from the sun.(6)
What are you to do?
A good solution is to spend fifteen minutes in the sun and then apply your sunscreen. It’s suggested that fifteen minutes a day can be enough. However, for a lot, that isn’t the case. And unless you’re living below 42 degrees North latitude (a line approximately between the northern border of California and Boston), in the wintertime you aren’t going to get it at all.(7)
Studies also show that if you’re African America or Hispanic then you need near double what Caucasians need.(8,9)
The Do’s and Don’ts of Vitamin D
If you find yourself stuck inside, above the magic line, or of darker skin, then you might need to look at better options of getting vitamin D.
1. Don’t be obese: Obesity blocks vitamin D intake by as much as 55%.
2. Don’t be scared of the sun: We’re a culture of extremes and look at where it’s got us. You need some sun, so don’t be afraid of it. Just call it quits before you burn like a lobster.
3. Do eat cod liver oil: Cod liver oil in supplement form is a really simple and easy way to get in lots of D3 during those months when you may not be able to.
4. Don’t be scared of the tanning bed: If you’ve ever known a friend with an iguana or turtle, then you know that in order to survive they need those ultraviolet exposures. Well, so do you!
Exposure to tanning beds resulted in a 100% increase in blood concentrations of vitamin D.(10) The problem is, just as with the sun, people take things too far. It’s a great way to get what you need in the winter months, but the same “don’t overdo it” rules apply.
5. Do get tested: In general, you should be getting a full vitamin and mineral testing every six months. Is it time for a checkup?
6. Do hit the numbers: While 400 IU is the recommend dosage, there’s nothing wrong with getting 1,000 IU, especially from D3, and namely during the “off season.”
7. Do take this seriously: I’m not usually one for dramatics, but there are so many low level health problems that can lead to higher level problems, and issues from a vitamin D deficiency can be really simple to solve.
Take it seriously; get in your sun, get in your oils, and take advantage of the problems you can fix every chance you get.
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References
1. An evaluation of the vitamin D3 content in fish: Is the vitamin D content adequate to satisfy the dietary requirement for vitamin D?
2. Nutrition Coordinating Center. Nutrition Data System for Research (NDS-R). Version 4.06/34. Minneapolis: University of Minnesota, 2003.
3. U.S. Department of Agriculture, Agricultural Research Service. USDA Nutrient Database for Standard Reference, Release 16. Nutrient Data Laboratory Home Page, 2003.
4. Houghton LA, Vieth R. The case against ergocalciferol (vitamin D2) as a vitamin supplement. Am J Clin Nutr 2006;84:694-7.
5. Nesby-O’Dell S, Scanlon KS, Cogswell ME, Gillespie C, Hollis BW, Looker AC, et al. Hypovitaminosis D prevalence and determinants among African-American and white women of reproductive age: third National Health and Nutrition Examination Survey, 1988-1994. Am J Clin Nutr 2002;76:187-92.
6. http://www.ajcn.org/cgi/reprint/80/6/1678S.pdf
7. Cranney C, Horsely T, O’Donnell S, Weiler H, Ooi D, Atkinson S, et al. Effectiveness and safety of vitamin D. Evidence Report/Technology Assessment No. 158 prepared by the University of Ottawa Evidence-based Practice Center under Contract No. 290-02.0021. AHRQ Publication No. 07-E013. Rockville, MD: Agency for Healthcare Research and Quality, 2007.
8. Nesby-O’Dell S, Scanlon KS, Cogswell ME, Gillespie C, Hollis BW, Looker AC, et al. Hypovitaminosis D prevalence and determinants among African-American and white women of reproductive age: third National Health and Nutrition Examination Survey, 1988-1994. Am J Clin Nutr 2002;76:187-92.
9. Yetley EA. Assessing vitamin D status of the U.S. population. Am J Clin Nutr. In press.
10. Holick, M. F. (2004). Vitamin D: importance in the prevention of cancers, type 1 diabetes, heart disease, and osteoporosis. American Journal of Clinical Nutrition, 79, 362-371.
Source: Examiner.com
