Let the Sunshine In!

Vitamin D has made a splash in the news this past year, largely due to the pandemic. Some preliminary studies have showed that a shocking 80% of Covid patients are deficient in Vitamin D. Additionally, a new study at the University of Chicago Medicine, has shown that Vitamin D levels which are above adequate (40 ng/ml or greater), seems to reduce the risk of Covid infection in Black people by up to 2.64 times over those showing only adequate levels of Vitamin D (30-40 ng/ml), although this above-minimum protective effect has not be shown to impact White people. But one thing seems to be clear, low levels of Vitamin D are associated with increased risk for testing positive for Covid-19.

 

Growing evidence suggests maintaining optimal levels of Vitamin D in our body helps protect against many forms of chronic diseases and illnesses such as cancer, heart disease, diabetes, Alzheimer’s, osteoporosis, fibromyalgia, the flu, obesity and depression, to name a few. One reason Vitamin D is so powerful, is that it impacts our ability to absorb all other vitamins and nutrients; low Vitamin D levels, for instance, could affect calcium absorption, which impacts risk for osteoporosis. 

 

How do we get Vitamin D?

The easiest way to get Vitamin D (technically a hormone that our body makes) is through direct sunlight hitting your skin. In fact, we’re able to produce all of the Vitamin D that our bodies need through this free and natural synthesis. Our bodies even self-regulate the production of Vitamin D so that we don’t over-dose, and we’re able to store reserves to carry us through the darker winter months. But Americans are spending more and more time indoors (at work and home) both prior to and amplified by the pandemic, and we’re covering up with sunscreen when we go outside, which blocks Vitamin D production. Additionally, in order to synthesize Vitamin D, our bodies depend on the aid of synergistic vitamins and minerals, particularly magnesium found in leafy greens, which are sorely lacking in the modern American diet.

 

Now let’s look at Vitamin D from food sources. Meat and animal products contain some Vitamin D. However, animals which once grazed in open pastures under the sun are now often kept indoors in factory farms and fed mostly corn and soy, resulting in a Vitamin D deficiency in our food supply. Milk products are now fortified with Vitamin D2, a synthetic version of Vitamin D (Vitamin D3 is the active form). Fatty fish, seaweed, some mushrooms (depending on how they’re grown), and fortified foods all contain some Vitamin D, but it’s quite difficult to get adequate levels of Vitamin D from food alone.

 

It’s easy, then, to see how we got ourselves into this quandary. If you think you might be deficient, you can ask your doctor for a simple blood test. If, like many Americans today, you find yourself deficient in Vitamin D, here are some tips to build up your levels.

 

Tips to Increase Vitamin D:

 

1. We’re heading into warmer weather, so get out there and enjoy the sunshine! You’ll need direct sunlight on your skin, meaning without sunscreen and not through a window. Amounts of time required in the sun varies based on time of year, skin type and location (the further you are from the equator, the more time needed in the sun). For fair skinned people, approximately 15 minutes during the summer at peak daylight hours a few times per week may be enough. Darker skin will require longer periods in the sun to obtain the same levels of Vitamin D. But please be safe! Be sure to avoid sun-burn and sun damage from over-exposure. Cover up with clothing or safe sunscreens (avoid sunscreens with harmful chemicals) when in the sun for longer periods of time. You can also boost your skin’s natural sun protection by eating a healthy diet full of antioxidants.
2. If you’re unable to get enough Vitamin D from the sun (i.e. if you live in the Pacific Northwest), take a Vitamin D3 supplement. Although the FDA daily allowance for Vitamin D is between 600-800 IU’s (depending on your age), but for adults, this is still sub-optimal. Many doctors are currently suggesting a minimum dosage of 1,000 IU’s for optimum health, and I recommend 2,000 daily. Vegans will need to take supplements in Vitamin D2 form, since D3 is made from lanolin (sheep’s wool). A higher dosage of this synthetic version might be needed to receive the same benefit. Unless supervised by a doctor who gives you a prescription dosage due to a deficiency, stay under 10,000 IU’s, and more safely, 5,000 or under, since too much supplemental D can cause hypercalcemia (a build up of calcium in your bloodstream). 
3. If you eat meat and animal products, choose pasture raised animals (animals that eat grass out in the sunshine), and eat your fatty fish. If you’re vegan, you can eat more kelp, mushrooms, and fortified foods.
4. For your body to produce and synthesize Vitamin D, magnesium, calcium, and Vitamin K is needed, so be sure to eat plenty of greens, whole grains and beans. Also be sure to eat heart healthy fats for proper absorption since Vitamin D is a fat-soluble vitamin.

 

So that’s the deal on the sunshine vitamin! Cheers to a healthy summer:)