Soak Up the Sun (Safely) for More Vitamin D

WASHINGTON — Summer is quickly approaching and plenty of vitamin D will be available through a free resource: the sun. Vitamin D, known as the sunshine vitamin, is an essential vitamin in which many people are deficient. Soaking up the sun is one way of getting it, but since sun safety is important, you likely can’t get all that you need from sunbathing.

Here, we’ll explain vitamin D, what it does in your body, the risks of a deficiency, how much you need and how to get more safely. 

Exploring Vitamin D

There are two groups of vitamins: fat-soluble vitamins, which are stored in your body, and water-soluble vitamins, which are stored in water and leave your body. Vitamin D is a fat-soluble vitamin, along with vitamins A, E, and K. The water-soluble vitamins are vitamin C and nine B vitamins.

Unlike other vitamins, which can only be taken through food or supplement sources, vitamin D gets produced in your skin after sun exposure to ultraviolet rays, which is why it’s called the sunshine vitamin. 

Types of Vitamin D

Vitamin D is a group of vitamins, and your vitamin D levels are determined by how much of each you have in your body.

• Vitamin D2: Vitamin D2, or ergocalciferol, comes from plant sources and supplements.
• Vitamin D3: Vitamin D3, or cholecalciferol, comes from animal-based food sources, supplements and the sun.

Regarding dietary supplements, research suggests taking vitamin D3 is the most effective way to raise vitamin D levels. 

What Vitamin D Does in Your Body

Vitamin D’s primary function is to help balance calcium and phosphorus levels in your body, which is essential for bone health. 

Here’s how it works and other important functions:

• Vitamin D helps your body absorb calcium to keep a healthy level of bone mineralization. It also helps with bone growth and formation in children and helps maintain bone strength and density as you age.
• It supports muscle and nerve function.
• It reduces chronic inflammation.
• It helps support healthy cellular growth.
• It supports a strong immune system and cardiovascular system.
• It plays a role in glucose metabolism.

Vitamin D Deficiency

Over one billion people worldwide, across all ages, genders and ethnicities, have a vitamin D deficiency. Over 50% of the world’s population has insufficient levels. 

Certain populations may be more vulnerable to a vitamin D deficiency, including people who spend a lot of time inside, people in climates without sun, people with darker skin, people with gastrointestinal diseases, breastfed infants and older adults. 

The United States Food and Nutrition Board offers the following recommended daily allowance for vitamin D. The numbers are the same for all genders but increase with age.

• Infants under 12 months: 400 international units or 10 micrograms.
• People up to age 70: 600 IU or 15 mcg.
• Adults over 70: 800 IU or 18 mcg.

Health Risks of Low and Deficient Vitamin D Levels

The primary health conditions associated with low vitamin D levels come from weak bones. These include:

• Rickets: soft, weak bones in children.
• Osteomalacia: soft, weak bones in adults.
• Osteoporosis: thin, weak bones in older adults.

These conditions can increase your risk of fractures and falls, especially in older adults. 

Low vitamin D levels have also been associated with depression, autoimmune disorders and cardiovascular diseases. While, taking vitamin D doesn’t necessarily improve these conditions, it could be one part of the puzzle.

How to Get More Vitamin D

Get a blood test from your doctor to determine your vitamin D levels. If you are deficient, they may recommend a dietary supplement. 

It is difficult to get enough vitamin D from the sun, especially since wearing sunscreen and practicing sun safety is crucial for skin health, or food, which is why a deficiency is so common. 

Adding the following foods, which have some vitamin D, to your diet may help increase your levels naturally:

• Fortified foods, including milk, cereal, yogurt, and orange juice.
• Fortified mushrooms exposed to UV ray.s
• Cod liver oil.
• Trout.
• Mackerel.
• Salmon.
• Sardines.
• Egg yolks.
• Cheese.

Let the Sunshine In

The most important thing vitamin D does in your body is help you absorb calcium and keep your bones healthy and strong, which is increasingly important as you age. Spending some safe time in the sun this summer could help, but check with your doctor to find out if you need a supplement.

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