Let the Sun Shine On You

Despite India being a tropical country with plenty of sun all year long, more than 70 % of the population is afflicted with vitamin D deficiency or insufficiency. So what exactly is this vitamin and how does it impact our health?

The Sunshine Vitamin.

The term “vitamin D” refers to compounds vitamin D3 (cholecalciferol) or vitamin D2 (ergocalciferol). There are two main ways to get vitamin D - one is by exposure to sunlight and the other by way of supplements as foods cannot provide enough amounts of vitamin D that the body needs. Vitamin D3 is produced in the skin on exposure to sunlight. The sun rays themselves do not contain vitamin D; the skin that is penetrated by specific ultraviolet rays - ultraviolet B, works to synthesize the sun’s energy into vitamin D. When UVB rays hit your skin, a chemical reaction happens which forces the body to convert a prohormone in the skin into vitamin D. 

Vitamin D is also naturally found in animal food sources like fatty fish including salmon, mackerel and tuna and cod liver oil, milk, egg yolks etc. Vitamin D2 is found in sun-exposed yeast and mushrooms. Nowadays, many cereals and ready foods are also fortified with vitamin D.  

Impact of Vitamin D Deficiency.

Research is now linking almost every possible disease to vitamin D deficiency. I remember meeting a doctor once and he said that they found that sometimes, when they are unable to figure out the cause of a health condition or no medicines seem to work, giving vitamin D supplements/ injections seem to mysteriously cure the problem. Hence, many doctors are now asking the levels to be checked regularly.

Vitamin D plays several key roles in your body. Most importantly, it helps your body absorb the minerals - calcium and phosphorus from the food you eat, which is important for bone health. We all know that rickets is caused due to vitamin D deficiencies; some of the other conditions/problems caused are:

Bone fractures - An adequate calcium intake and enough amounts of vitamin D are important foundations for maintaining bone density and strength. A combination of calcium and vitamin D supposedly helps prevent fractures to a large extent.

Depression - Many studies have linked depression to low levels of vitamin D.

Heart Problems and Blood pressure - A number of studies are suggesting vitamin D deficiency as a risk factor for heart attacks, congestive heart failure, strokes and other cardiovascular disease like high blood pressure and diabetes.

Chronic Fatigue Syndrome.

Rheumatoid Arthritis.

Obesity.

Autoimmune disorders.

Parkinson’s Disease.

Hormonal problems.

Muscle weakness and Pain.

Cancer.

Psoriasis.

Osteoporosis.

Alzheimer’s Disease.

Inflammatory Bowel Syndrome.

Respiratory Disorders.

Why Are We Deficit?

It is no secret that majority of us are spending more and more times indoors and have very little exposure to sun.  And when we do manage to get some exposure, we limit or prevent its absorption by lathering sunscreen lotions “to protect ourselves”.  Most people shun outdoor activities and spend time clustered inside air-conditioned offices or homes. Many Indians are vegetarian and most of the vitamin D in food is found in animal products like liver, eggs, fish and fish oils. Also, dark skinned people require much more exposure time in the sun to help the body absorb vitamin D and adequate time is not spent in the sun to help absorption. Vegans and lactose intolerant people are at  greater risk of being deficit. The main source, of course, continues to be the sun’s energy and lack of optimum exposure which leads to vitamin D deficiency.

How Much Time Is Needed In The Sun ?

The exposure time depends on various factors like skin colour, time of exposure and weather conditions. Typically, light skinned people need far less time in the sun than dark skinned ones. For fair skinned people, it could be as less as ten minutes and for dark skinned, it could be even 45 minutes to an hour. The best time to be in the sun for vitamin D production is between 10 a.m and 2 p.m during which time you actually need least time exposure as the UVB rays are intense at the time. You only need enough exposure to have your skin turn the lightest shade of pink and no more.  Additional exposure post that will cause skin damage,  carries potential skin cancer risk and can give you a tan. That apart, the body does not produce any additional vitamin D post that optimal time.

When and How Much Supplements Do We Need?

Vitamin D levels can be established by a blood test called Vitamin D 25 Hydroxy. A level of 20 nanograms/milliliter to 50 ng/ml is considered adequate for healthy people and levels less than 12 ng/ml indicate vitamin D deficiency.

Vitamin D is a fat soluble vitamin which means that it is stored in the liver and fatty tissues. They are stored in the body longer and hence can cause toxicity if taken in excess by way of supplementation. Vitamin D toxicity can develop if you take 40,000 IU/day everyday for 3 months or more.  It is best to consult a doctor to figure your exact requirements based on your problems.

If you want to save money and avoid health problems,  just step out and bask in the glory of the sun and protect yourself from the shadows of ill-health.

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