08 MAY 2018: Hear Ye! Hear Ye! Hear ME when I say you’re not getting enough vitamin D! Doctors recommend it to nearly everyone, and in fact, they rarely test for it because they’re tired of getting the same “no” result over and over.
Think you’re getting enough? Think again. It’s estimated that 90 percent of those living in the US have a vitamin D deficiency and Canada cannot be much better. The irony is, it is one of the most vital and multi-purposed nutrients that our body needs to thrive.
Here’s why you want it!
Well, simply put – it reduces your risk of death. As far-fetched as that may sound, studies have estimated that the Canadian yearly death rate could be decreased by 16% if people simply increased their vitamin D intake.
At its most basic function, it supports your calcium absorption. Great news for bones, but getting enough vitamin D is so much more than that! It protects against chronic diseases like heart disease, diabetes, and even cancer through its regulation of blood pressure, cholesterol, blood sugar, and tumour growth.
Not to mention your immune system works more efficiently, you’re better able to concentrate and learn new things, and it supports good memory! As if that wasn’t enough, vitamin D has a balancing effect on your hormones and your mood. These benefits include reducing depressive and anxious feelings and seasonal mood swings. The list is nearly endless, and with something for everyone, you owe it to yourself to get more of it!
Why are we missing out?
Two reasons. First, we spend far too much time indoors. We stay inside in the winter to avoid the cold, and then we hang around in air-conditioned buildings to avoid the heat and humidity of summer – tough crowd! If you’re lucky, maybe you get some vacation time at the beach.
Sounds great, except you’re likely slathered with sunscreen which blocks the sun’s UV rays from reaching your skin. While this is great to keep sunburns at bay, these UV rays are necessary for creating vitamin D in our skin.
Here’s how you get it
While you can consume food sources of vitamin D, in things like milk products (should be full-fat versions – vitamin D needs fat to be absorbed!), liver products and cod liver oil, the most effective way to increase vitamin D is through sun exposure.
Skin is in folks! When we expose our skin to the sun’s rays we are kick-starting a chain reaction of conversions in the body that create the most usable form of vitamin D. Skin exposure to UV rays is the safest way to maximize your vitamin D status based on your own unique requirements.
If you read my article about safe sun, you’ll remember that contrary to popular belief, midday sun is recommended because of the higher UVB concentration. UVB, in particular, is the variety responsible for vitamin D conversion.
If you have a fairer skin tone you will need less time in the sun to boost vitamin D than those with darker skin pigmentation. Evolutionarily, fair skinned folks come from areas that are further from the equator, which requires more efficiency with the lower sun exposure.
As a general rule, if you are outside and your shadow is shorter than you are, this is a good indication that the sun is high enough in the sky for UVB and the vitamin D conversion is happening.
The typical recommendation is around 15 minutes of sunshine daily to exposed face and arms, and up to 50 minutes for darker skin types. This recommendation increases for winter months, northern longitudes and the amount of skin that is exposed.
At the end of the day, we spend far too much time indoors and the time we spend outdoors is either covered by clothing or sunscreen. Don’t be afraid of the sun, but be smart about it and watch the benefits roll in. Maybe they’re born with it? Maybe it’s Vitamin D!