Vitamin D & Sun Exposure
We are often told to get a few minutes of sun exposure mid-morning or mid-afternoon most days. However, how do we know that we are actually making vitamin D?
We need UVB rays to absorb vitamin D through the skin. This is only possible when the sun is at a certain angle in the sky. During winter and especially in the southern states of Australia the sun doesn’t get up high enough in the horizon for UVB light rays to enter the atmosphere and penetrate the skin.
So, how do we know we are actually in a position to absorb vitamin D through the sun?
If your shadow is longer than your body you are NOT making vitamin D
If your shadow is shorter than your body you ARE making vitamin D
Vitamin D plays a key role in mood regulation (Hoogendijk et al. 2008), modulation of the immune system (Pincikova et al. 2017), bone remodelling (Gropper et al. 2009) as well as the differentiation, proliferation and growth of cells (Roth et al. 2018).
Vitamin D deficiency is commonly seen in conditions such as alopecia (Liu et al. 2020), depression (Shaffer et al. 2014), anaemia (Yoo & Cho 2015), cardiovascular disease (Rai & Agrawal 2017) and diabetes (Schiller et al. 2015). It can also increase the risk of viral and bacterial infections (Djukic et al. 2014), autoimmune disease (Kivity et al. 2011), muscle wasting (sarcopenia) (Remelli et al. 2019), osteopenia and osteoporosis (Nuti et al. 2019).
Vitamin D deficiency is Australia is extremely common. If you think that your vitamin D levels may be inadequate visit a naturopath, have your levels tested and if necessary, begin adequate supplementation to remedy the situation and improve your overall health and vitality while also reducing potential health risks.
Also remember, that Naturopaths are also Nutritionists and will ensure you are getting an appropriate therapeutic dose for you, in the correct form, that can actually correct the deficiency not just provide you with your daily requirements; as is commonly seen with over the counter supplementation. In the long run this will save you time and money while also getting you feeling great a lot quicker.
References:
Djukic, M. Onken, M.L. Schutze, S. Redlich, S. Gotz, A. Hanisch, U. Bertsch, T. Ribes, S. Hanenberg, A. Schneider, S. Bollheimer, C. Cornel, S. Nau, R. (2014). Vitamin D Deficiency Reduces the Immune Response, Phagocytosis Rate, and Intracellular Killing Rate of Microglial Cells. Infec Immun. 82(6): 2585-2594. Doi: 10.1128/IAI.01814-14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4019194/pdf/zii2585.pdf
Gropper et al. (2009). Advanced nutrition and human metabolism. Belmont, CA: Wadsworth.
Hoogendijk et al. (2008). Depression is associated with decreased 25-hydroxyvitamin D and increased parathyroid hormone levels in older adults. Arch Gen Psychiatry 65.5: 508-12. Doi: 10.1001 /archpsych.65.5.508 https://sci-hub.do/10.1001/archpsyc.65.5.508
Kivity, S. Agon-Levin, N. Zisappl, M. Shapira, Y. Nagy, E.V. Danko, K. Szekanecz, Z. Langevitz, P. Shoenfeld, Y. (2011) Vitamin D and autoimmune thyroid disease. Cell Mol Immunol. 8(3): 243-247. Doi: 10.1038/cmi.2010.73. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4012880/pdf/cmi201073a.pdf
Liu, Y. Li, J. Liang, G. Cheng, C. Li, Y. Wu, X. (2020). Association of Alopecia Areata with Vitamin D and Calcium levels: A Systematic Review & Meta-analysis. Dermatology & Therapy. Doi: 10.1007/s13555-020-00433-4. https://sci-hub.do/10.1007/s13555-020-00433-4
Nuti, R. Brandi, M.L. Checchia, G. Di Munno, O. Dominguez, L. Falaschi, P. Fiore, C.E. Iolascon, G. Maggi, S. Michieli, R. Migliaccio, S. Minisola, S. Rossini, M. Sessa, G. Tarantino, U. Toselli, A. Isaia, G.C. (2019). Guidelines for the management of osteoporosis and fragility fractures. Intern Emerg Med. 14(1): 85-102. Doi: 10.1007/s11739-018-1874-2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6329834/pdf/11739_2018_Article_1874.pdf
Pincikova, T. Paquin-Proulx, D. Sandberg, J.K. Flodstrom-Tullberg, M. Hjelte, L. (2017). Vitamin D treatment modulates immune activation in cystic fibrosis. Clinical & Experimental Immunology.189(3), 359-371. Doi: 10.1111/cei.12984. https://sci-hub.do/10.1111/cei.12984
Rai, V. & Agrawal, D.K. (2017). Role of Vitamin D in Cardiovascular Diseases. Endocrinology & Metabolism Clinics of North America. 46(4): 1039-1059. Doi: 10.1016/j.ecl.2017.07.009. https://sci-hub.do/10.1016/j.ecl.2017.07.009
Remelli, F. Vitali, A. Zurlo, A. Volpato, S. (2019). Vitamin D Deficiency and Sarcopenia in Older Persons. Nutrients. Doi: 10.3390/nu11122861. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950416/pdf/nutrients-11-02861.pdf
Roth, D.E. Abrams, S.A. Aloia, J. Bergeron, G. Bourassa, M.W. Brown, K.H. Whiting, S.J. (2018). Global prevalence and disease burden of vitamin D deficiency: a roadmap for action in low and middle income countries. Annals of the New York Academy of Sciences. Doi: 10.1111/nyas.13968. https://sci-hub.do/10.1111/nyas.13968
Shaffer, J.A. Edmondson, D. Wasson, L.T. Falzon, L. Homma, K. Ezeokoli, N. Li, P. Davidson, K.W. (2014). Vitamin D Supplementation for Depressive Symptoms: A Systematic Review & Meta-Analysis of Randomized Controlled Trials. Psychosomatic Medicine. 76(3), 190-196. Doi: 10.1097/psy.0000000000000044. https://sci-hub.do/10.1097/psy.0000000000000044
Schiller, A. Gadalean, F. Schiller, O. Timar, R. Bob, F. Munteanu, M. Stoian, D. Mihaescu, A. Timar, B. (2015). Vitamin D Deficiency - Prognostic Marker or Mortality Risk Factor in End Stage Renal Disease Patients with Diabetes Mellitus Treated with Hemodialysis - A Prospective Multicenter Study. PLoS One. 10(5): e0126586. Doi: 10.1371/journal.pone.0126586. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4428845/pdf/pone.0126586.pdf
Yoo, E. & Cho, H. (2015). Prevalence of 25-Hydroxyvitamin D Deficiency in Korean Patients with Anemia. Journal of Clinical Laboratory Analysis. 29: 129-134. Doi: 10.1002/jcla.21740. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6806713/pdf/JCLA-29-129.pdf