Sunshine and Vitamins

The vast research that has been conducted on the role of Vitamin D and health has served to resolve the issue of inadequate sun in colder climates. The dilemma has arisen from the vitamin deficiencies seen in individuals at latitudes greater than 30 degrees combined with the change in diet that has resulted in us eating less fatty fish, eggs and other oils that supply this vital nutrient. During the winter months, exposure to the sun above 30 degrees latitude does not provide the quantity necessary to optimize the body's functions. If the diet does not make up for this in any appreciable amount, then there will be a deficiency that can have an impact on an individual's long-term health.

So for years now the debate about supplementing Vitamin D has seen a lot of conflicting views. We do know that supplements can improve the blood levels of usable Vitamin D which research supports a protective benefit against breast cancer. We also know that the body will not absorb the entire quantity that is taken in a supplement. In the absence of appropriate UVB exposure in colder climates, supplementation is an important strategy to support health. However, it should not be the only strategy in higher latitudes. In a recent study from the French National Institute for Health and Medical Research, 70,000 women were followed to evaluate their cancer incidence in relation to their exposure to UVB rays. They found that diet and supplementation played a supporting role in breast cancer risk. The most significant impact on the incidence of this disease came from a regular dose of sunshine.

Being in the outdoors can have a potentially profound effect on an individual's health through a number of different mechanisms. And Vitamin D synthesis is one of the big ones. The time we allow our skin to be exposed to the sun's UVB rays translates not only into Vitamin D production, but the absorption is high because we are following an inherent pathway for utilization. Of course, it is important to be mindful of how much sun we receive and be certain that our skin does not get burned. Sun exposure during the summer months at higher latitudes and year-round in more equatorial regions can provide all the necessary Vitamin D in short bursts. For fair-skinned individuals, 20 to 30 minutes will do. For darker-skinned individuals, it may take 40 to 60 minutes. After you have reached this exposure level, be certain to use a non-toxic sunscreen that provides broad-spectrum protection using a physical block such as titanium dioxide or zinc oxide. (see our sunscreen blog for info.) The other compounding benefits of getting outside are the increase in the "feel-good" hormone serotonin, the increase in activity levels and often the companionship of others if we choose to partner up in our outdoor adventures. So make a commitment to yourself to make time in your day away from the television and computer and offer yourself a reprieve of sunshine for 30 minutes. Although the coming of winter will mean considering Vitamin D supplementation, the sunny days can still brighten your mood and the outdoors can take you to a place that is difficult to go to inside of four walls.