Living Longer and Better Health, All with Vitamin D

When I moved from snowy Denver to sunny Phoenix in February 2002, I was so excited to have more opportunities to do all the outdoor activities I love. I could hike, bike and mountain climb nearly year around with all the plentiful sunshine that Arizona offers its lucky residents. What a great way to get your vitamin D, right? Well, you can imagine my surprise when I read a study claiming that the majority of Arizona residents are deficient in vitamin D!

You might have heard that you get most of your vitamin D from the sun and you’d be right. But, new studies have shown that even with the recommended 20 minutes of daily sun exposure, most folks are still deficient in vitamin D. Some believe it has to do with our increased awareness of skin cancer and the importance of covering our skin with either clothes or sunscreen. Others believe it’s a deficiency in some of the co-factors that are required to convert sunlight on the skin to its active form deeper within the body.

Whichever is the case, and it’s probably a combination of both, having enough vitamin D is vital for good bone, heart, skin and immune system health. Actually, a recent study demonstrated that healthy levels throughout your life can actually increase your lifespan!

Another recent study showed that exclusively breastfed babies are deficient in vitamin D, which might lead to developmental delays in these kids as well as softer, weaker bones. Current recommendations include supplementing these children with extra vitamin D, even while breastfeeding.

I hear many patients say that they eat a healthy diet and therefore probably are getting all the vitamin D they need. In actuality, there are very few food sources for natural vitamin D. Some of these natural sources include a few fish (salmon, tuna and mackerel), liver, cheese and egg yolks. Other foods, including milk, some orange juices, and yogurt have vitamin D added to them by manufacturers.

But in general, most people get their vitamin D from the sun, which is probably the reason most foods do not have vitamin D. So is 20 minutes of sunshine a day enough? The short answer is probably, ‘no.’ As more and more research show that higher levels of vitamin D is better for overall health, getting at least 30 minutes a day of sunshine is sufficient. The catch, however, if you are fair skinned or have a personal or family history of skin cancer, the more sun you get, the greater your risk becomes for skin cancer. You might consider sunscreen to protect the skin, being sure to use one with an SPF over 30.

Lastly, you might be wondering if there is a way to determine if you are deficient in vitamin D in the first place and in fact there is! It’s a simple blood test that can measure your vitamin D levels and can help shape a treatment program, especially the amount of daily vitamin D you should consume. In general, however, a good starting point for daily vitamin D amounts range somewhere between 500-1000 IUs, although there are a few instances where higher amounts may be necessary.

Because vitamin D is a fat-soluble vitamin, it’s important that you talk to your doctor before supplementing with vitamin D because too much of a good thing can be a dangerous thing. Getting a fair amount of sunshine is a good idea too, just be careful not to over do it and be sure to protect your skin!

Dr. Phil Wazny NMD

Contributor

Integrative Health Care