The Importance of Vitamin D
Examine How the Sunshine Vitamin is Key to Good Health
Limited sun exposure several times a week is all you need to enjoy the wonderful benefits of Vitamin D, such as healthy bone density and growth and lower cancer risks.
Have you heard the concept that you can get Vitamin D from the sun? Let’s turn to Oregon State University’s Linus Pauling Institute for some answers. Some of the results may be suprising.
Vitamins from the Sun
Yes, it is true that humans can synthesize vitamin D3 in the skin, when exposed to ultraviolet B (UVB) radiation from the sun. According to the institute, “sunlight exposure provides most people with their entire vitamin D requirement.” There are actually few foods that contain vitamin D, naturally. Yet, we have so many foods, like milk, cereals, breads and orange juice that are fortified with vitamin D.
A Vitamin D Winter
Then, why do people still have vitamin D deficiencies if vitamin D is so readily available in the form of sunlight? Well, think of all those people who live in latitudes around 40 degrees north or 40 degrees south, for example Boston, Portland, Seattle,…In these places, from November until March, there is insufficient UVB radiation available for the skin to synthesis enough into vitamin D. Imagine living even 10 degrees farther north of south, where a “vitamin D winter” extends from mid-October to mid-March. Could this be the reason people don’t receive enough vitamin D? What about that people living below 40 degrees north or above 40 degrees south? Why would they have vitamin D deficiencies?
Sunscreen: To Use or Not to Use
One growing impact on the production of vitamin D in the body, is the use of sunscreen. According to the Linus Pauling Institute, “the application of sunscreen with an SPF factor of 8 reduces production of vitamin D by 95%.” Wow! What a predicament we have since sunscreen helps prevent skin cancer! Well, it all comes down to the notion of moderation. According to Dr. Michael Holick, from Boston University, limited sun exposure of 5-10 minutes three times a week, during the spring, summer and fall, during the mid-day from 11am to 2pm, on the face and arms, will provide enough vitamin D for the individual. This sun exposure will also allow for storage of the excess vitamin D during the winter, when the UVB rays will not reach some areas. This is also recommended by the Linus Pauling Institute, which also advises healthy adults to take a daily multivitamin supplement containing vitamin D.
The Importance of Vitamin D
Vitamin D is important in many ways. Vitamin D helps maintain bone density, healthy bone growth and helps maintain the normal functioning of the nervous system. It is crucially important in aiding the body’s absorption of calcium. Without sufficient vitamin D, calcium supplements are almost useless. Vitamin D insufficiency is a contributing factor of osteoporosis, as calcium absorption cannot be maximized. It has also been found that having a higher intake of vitamin D can help lower certain cancer risks, such as breast, prostate and colorectal cancer.
