Vitamin D- Are You Getting Enough?

Vitamin D seems to be getting some positive publicity lately, but the tide of public opinion is yet to shift on the importance of sunlight in this equation. While scientists debate the topic, perhaps a conclusion can be reached with some good old-fashioned logic.

A quick stroll around any CVS trend these days to lather sunscreen each day to protect against damage from the sun. Sunscreen under your make-up, sunscreen in your make-up, sunscreen for baby, sunscreen for those who are sweating, sunscreen with added tanner, the list goes on. This would all be well and good, except it isn’t working! Our overuse of sunscreen hasn’t stopped skin cancer at all, it is actually increasing! On top of that, people are getting the most dangerous types of skin cancer in places the sun never even touches.

Organisms like plants and algae use sunlight for photosynthesis to create oxygen and other important by-products. Sunlight doesn’t work quite the same way for us, but is still just as important. When we are exposed to ultraviolet B light from the sun or artificial sources, vitamin D3, or cholecalciferol is created photochemically in our skin. Food sources like fatty fish, eggs, and meat also provide D3. However, once Vitamin D enters the body, it is then transported through the bloodstream to the liver where it is converted into the prohormone calcidiol. Calcidiol is then converted by the kidneys or organisms in the immune system into calationol. Calatinol circulates as a hormone and regulates mineral concentration in the blood (including calcium), function of the neuromuscular and immune systems and gene proliferation (this is the reason for the link between Vitamin D deficiency and cancers).

Is it really that important?

Of course, many people will have trouble accepting the fact that sun exposure is so important, even as study after study show the importance of vitamin D. Of course, it is up to you, ignore the sun and don’t supplement more than the RDA of the big D if you aren’t worried about:

Cancer- Research is now estimating that 75% of cancers can be prevented by adequate consumption of Vitamin D.
Calcium Levels- Vitamin D controls calcium and phosphate levels in the blood and contributes to bone growth and bone strength
Your Immune System-Ever heard of those “t-cells” that protect your body against bacteria and disease? Vitamin D is crucial in their creation and function.
Inflammation- Lack of Vitamin D can cause inflammation in the body, then again, so can grain consumption. Have joint pain, soreness or inflammation? Cut the grains and hit the beach!

Other things to remember:

Vitamin D helps calcium absorption, but make sure you are getting the calcium from diet or supplements.
Deficiency of magnesium can inhibit vitamin D function, so make sure you get that too!
Eat proteins and fats
Don’t eat grains
Jump into sun exposure slowly if you aren’t used to it, though many people who switch to a no-grain, no polyunsaturated or hydrogenated oil diet notice a much higher resistance to the sun.

How to Get Enough Vitamin D:

Spend a safe amount of time in the sun, but optimize your diet and lifestyle to prevent burning and get out of the sun before skin has a chance to burn
Use a cover up or a safe sunscreen for long sun exposure
Get blood levels of Vitamin D tested and supplement if needed to get levels in optimal range

Do you get enough Vitamin D?