Vitamin D Defense
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Today, we are going to demystify the relationship between vitamin D and sunscreen. If you haven't subscribed to our newsletter yet, do yourself a favor and hit the subscribe button below. Like this article? Drop a comment about what you want to learn next. Now, onto our topic for today - Vitamin D. It's time to bust some myths that have been floating around on social media for some time.
Understanding Vitamin D Deficiency
According to the National Health Nutrition Examination Survey, 42% of US adults and, as per the WHO, 1 billion people globally are deficient in vitamin D. You might be wondering: why should I care about Vitamin D? Well, quite simply, Vitamin D is an essential vitamin, unique in that our bodies can produce it when exposed to UV radiation - a fact that has led to some disagreements.
Vitamin D is also fat soluble. If you have a higher BMI and carry more fat in your body, your body will store Vitamin D. But if you're thinking that's a good thing, you're mistaken. The fat keeps the vitamin D from being adequately absorbed into your body.
What is Vitamin D?
The two main types of vitamin D are D2, or ergocalciferol (found in fungi and yeast), and D3, or cholecalciferol (produced when skin is exposed to UV radiation). Both forms undergo transformations in our liver and kidneys to become the active form of vitamin D.
The key function of vitamin D is to aid in the absorption of calcium, improving your immune system functions and ensuring strong bone health. If you're taking calcium supplements, it's essential to monitor your vitamin D levels or consider a vitamin D supplement. Recent research even suggests a link between low vitamin D levels and poor mental health.
The myth we're addressing today is that sunscreen, which blocks UVB radiation, leads to vitamin D deficiency by preventing our bodies from producing it.
Sunscreen Myth Debunked
Despite common belief, this is incorrect. This misconception has been refuted since as far back as 1987. A study conducted by Matsuika and other experts known as the effect of broad spectrum sunblock on cutaneous synthesis of vitamin D3 concluded that adequately and consistently applied high SPF could indeed reduce vitamin D synthesis. However, the reality is that most people don't apply sunscreen in the appropriate quantity or frequency, allowing sufficient vitamin D production. Even while blocking UV radiation, especially UVB, sunscreen still allows UV rays to penetrate. For instance, an SPF 30 allows 3% of UVB to pass through, and an SPF of 50 lets 2% through.
Several other studies, such as one in 2013 titled "sunscreen prevention of skin aging, a randomized trial", and a 2019 review by Neil and others called "sunscreen use and vitamin D, a literary review" supported this finding. They concluded that sunscreen usage does not result in vitamin D deficiency. Contrarily, some observational studies have noted higher vitamin D levels in regular sunscreen users, likely because they spend more time outdoors, gaining UV radiation exposure. Such individuals also tend to be health-conscious and take additional steps to maintain normal vitamin D levels.
So, if not sunscreen, what contributes to vitamin D deficiency? Firstly, limited sun exposure, particularly in regions located far north or south with less daylight, can lead to vitamin D deficiency. Secondly, dark-skinned individuals, who have more natural UV radiation protection due to increased melanin, have less UVB penetration and consequently less vitamin D production. As we age, our ability to produce vitamin D decreases. Lastly, obesity plays a role. Even though vitamin D is fat-soluble and resides in fat, higher BMI individuals may not have more accessible vitamin D as the fat cells tend to retain it, preventing its adequate use in the body.
The Consequences of Ignoring Vitamin D Deficiency
Despite vitamin D's crucial role in our health, 42% of the U.S. population is deficient in this essential nutrient, often due to dietary insufficiencies, malabsorption disorders, kidney or liver dysfunction, and the use of certain medications such as anticonvulsants, steroids, and specific weight loss drugs. The insidious nature of vitamin D deficiency means symptoms often go unnoticed until the body is severely lacking. The earliest signs of deficiency often manifest as intense back and bone pain due to diminished calcium absorption, leading to weakened bones and muscle spasms most notably in the back.
On top of that, a profound sense of fatigue and tiredness can develop, potentially escalating into severe depression and mental status changes. Our immune system relies on vitamin D, so deficiency might lead to a higher rate of bacterial infections and increase the risk of autoimmune disorders due to a weakened immunity. Furthermore, heart health, cardiovascular systems, mental state, and even hair conditions can be adversely affected. You might notice increased hair loss, another sign it's time to check your vitamin D levels.
Strategies to Maintain Optimum Vitamin D Levels
So, what measures can you take to maintain adequate vitamin D levels? Monitoring your levels is a given, but adopting a holistic approach to your health is vital. I recommend increasing your sun exposure smartly. Generally, exposure before 10 a.m. and after 4 p.m. is advisable, but this can vary based on your geographical location, skin tone, and the time of year. If you're near the equator or it's summer in either hemisphere, you might want to adjust your exposure to even earlier than 10 a.m. or later than 4 p.m. Limiting exposure to a duration of 10 to 30 minutes is also suggested.
In a nutshell, there are two key guidelines to keep in mind. Firstly, a maximum of two instances per week is all you need. Secondly, vitamin D supplements can significantly improve your overall vitamin D levels. You can choose between vitamin D2 and D3, with the latter being highly recommended due to its effectiveness in restoring vitamin D levels.
From Diet to Supplements: Navigating Vitamin D Sources
An average healthy individual typically receives between 600 to 800 international units of vitamin D per day. The upper safe limit for supplements is roughly 4,000 to 5,000 international units of vitamin D3 daily. However, it's crucial to avoid overdoing it to prevent vitamin D toxicity, which can lead to an excessive calcium absorption, potentially damaging your kidneys and causing severe nausea, vomiting, and excessive urination. Thus, always consult with your healthcare provider to determine the right amount for your unique needs.
Nature's Bounty, for instance, offers vitamin D supplements with each serving providing 125 micrograms. I usually take it once or twice per week. However, I have recently stopped using it as I take Nutrafol daily, which contains 2,500 IUs of vitamin D3. Additionally, I sometimes enjoy a prenatal gummy before bedtime which also contains vitamin D3.
Diet-wise, consuming fatty fish such as salmon, mackerel, trout, or tuna is beneficial as these types of fish are rich in vitamin D3. Other sources of vitamin D include beef liver, egg yolks, fortified foods like milk, orange juice, breakfast cereals, certain dairy products and even some mushrooms like shiitake and maitake.
UV lamps and bulbs can also be a good source of vitamin D, but only under a physician's supervision. Tanning beds, on the other hand, are not recommended. Those with seasonal affective disorder may benefit from treatments with a UV lamp, but this should not be attempted without professional guidance. In addition to these, lifestyle changes such as increased physical activity can have a positive impact on your vitamin D levels. But remember, always address any underlying issues like malabsorption disorders, as these can hinder your body's ability to absorb vitamin D efficiently.
My aim with this article was to shed light on some misconceptions, particularly around vitamin D. It's my hope that you now have a clearer understanding of its role and benefits, and that any concerns you had about using sunscreen interfering with your vitamin D absorption have been allayed. Live a healthy life, maintain a youthful glow, and ensure you're getting your dose of vitamin D.
