How to optimise your Vit D from the sun

Optimise vitamin D levels

About vitamin D

A lack of Vit D can lead to many health issues including

  • Dental health problems like tooth decay and bleeding gums

  • Digestive disorders

  • Immune compromise

  • Brain health problems

  • Bone health issues

We get Vit D naturally from the sun and some foods.

The problem is that overzealous sun protection prevents this from happening.

One research article concluded that ‘…health campaigns promoting strict sun protection procedures to prevent skin cancer may induce the severe health risk of Vit D deficiency.’

Lessening your immunity may compromise your body’s protection against diseases like skin cancer.

Finding a healthy balance when seeking to get Vit D from the sun is key. Whether you have fair or dark skin, it’s summer or winter, or you’re in high altitude are all factors that need to be considered.

UVA, UVB rays and sunscreens

UVA rays are the ones that damage your skin by penetrating more deeply and can cause premature ageing.

UVB rays are what penetrate the skin and set off Vit D synthesis, but are also play the most significant role in skin cancer.

In sunscreen, many active ingredients shield the skin from SPF, or sun protection factor, which measures a sunscreen's ability to protect against sunburn.

Most tend to shield more against UVB, and less for UVA. Broad spectrum brands often do not specify the level of coverage for each.

Always remember when reading blood test levels, that their range reflects the average of everyone tested in that lab, not optimal levels.

The best sources of Vit D

1.     The sun

2.     A diet rich in Vit D, including salmon, herring, sardines, cod liver oil, egg yolks, beef liver

3.     Supplementation for depletion

The best ways to get Vit D from the sun

  • Stay out of the most intense sunlight

  • Avoid prolonged sunbathing in high altitudes

  • Know the state of the ozone layer in your area

 Factors that increase your exposure time

  • You’re older

  • Darker skin

  • Being overweight

  • Morning or evening sun vs in the middle of the day

  • Sunning out of summer

  • Clouds

  • Further distance from the equator

How to maximise absorption

  • Ensure you have no absorption issues in your gut like intestinal permeability or SIBO

  • Vit D cofactors are important. They are Vit K2, magnesium, zinc and boron. Vit D helps the body absorb calcium and are closely linked

  • Eat sufficient cholesterol to ensure fat soluble vitamin absorption

How much exposure do you need in Australia?

For most people – and I would add with no absorption problems – the Cancer Council advises that regular incidental exposure to the sun can give you sufficient vitamin D levels.

When the UV Index is 3 or above like in summer, most people maintain adequate vitamin D levels by spending a few minutes outdoors on most days of the week with some skin exposed.

But if you’re deficient or don’t get incidental exposure, you may need to plan for this.

During late autumn and winter in some southern parts of Australia, when the UV Index falls below 3, the Cancer Council advises that people will need to spend time outdoors in the middle of the day with some skin uncovered.

Gutsy by NutritionComment