The Sunshine Vitamin
Why You May Be Deficient
Although some foods have Vitamin D in them, most do not. If you are not supplementing or enjoying regular sunshine throughout the year (e.g. every 3 months) it is likely that your Vitamin D levels will be low. In Scotland, it is estimated that about 30% of the population is clinically low in vitamin D (less than 30nmol/L). In Scotland, the average level of Vitamin D is about 51 nmol/L meaning that half the population are deficient.
Although 50 nmol/L is suggested as sufficient, many doctors recommend a level of 90-100 nmol/L for maintaining good health and a viable immune system. Vitamin D is an essential part of over 200 enzyme reactions in the body. Without enough Vitamin D the immune system cannot function properly and people with low levels are far more likely to be affected by colds and flu. During the COVID pandemic people with low vitamin D levels suffered worse symptoms, were more likely to be admitted to intensive care and had slower recovery. Whereas people with sufficient vitamin D were 3-4 times less likely to develop serious symptoms.
Unfortunately, in Northern climes, the intensity of the sun is insufficient to produce any Vitamin D between October and March. The half-life of Vitamin D is only 2 weeks and levels can be completely depleted over 3 months. It is not surprising that flu and colds are most prevalent approaching December and early in the year.
Sunlight is the best and most natural way to boost Vitamin D which is created when sunlight interacts with cholesterol under the skin. To be effective, arms and legs need to be uncovered (preferably, also the torso) in good sunshine for 10 minutes a day. This is unattainable for most of us.
Aggressive advertising creating fear of skin damage by the makers of sun protection lotions (SPF) has resulted in the over liberal use of SPF this preventing any creation of Vitamin D. Vulnerable people include babies and young children are often covered up with clothing or SPF lotions, for this reason, they need supplementation. Vitamin D requires sufficient levels of Magnesium in the diet to work effectively, and many people are also short of this essential mineral.
Foods with Useful Levels of Vitamin D
Few foods are naturally rich in vitamin D3. The best sources are fish (e.g. salmon, mackerel, sardines) and fish liver oils. Smaller amounts are found in egg yolks, cheese, and beef liver.
Natural Protection Against Sun Damage
Omega 3, which is found in fish oils, is protective against sun damage as is Vitamin C. Gradual exposure to strong sunlight is the best way to acclimatise the body’s skin and trigger the natural protection of melanin which gives you a tan. This can take 48 hours (about 2 days) to become visible and protective. The body is naturally equipped to protect itself from sunlight damage but estimates vary as to how much protection melanin provides. A tan does not guarantee total protection from over exposure to sunshine; however, Melanin helps protect the cells of the epidermis, or outer layer of the skin, from UV light. This protection extends to all forms of UV light (UVC, UVB, and UVA) and blue light. It does this by absorbing the UV light before it’s able to damage the sensitive DNA of the skin cells.
Problems with SPF Lotions
The skin has a very large, porous surface area. As such, it can absorb chemistry from any product applied to it. The overzealous use of SPF lotions presents a level of toxicity the body must cope with. Some SPF products contain dangerous chemicals in them which might even be carcinogenic. In other words, SPF products can be a potential health hazard as well as providing protection.
For most adults, initial exposure without SPF until a slight pinkness appears is a good way to trigger Melanin. When you notice that you are ‘pinking up’ – cover up, or at least get into the shade. This is a safe approach even for people with fair skin who are inclined to burn easily.
Sunlight is composed of different wavelengths from the short, high energy ultraviolet UV range (UVA, UVB, UVC) and the longer wavelengths of Infra-Red (IR) and Near Infra-Red (NIR). IR is visible, NIR is not. It is the UV that makes Vitamin D in the cholesterol under the skin whereas IR does not.
Getting a Safe & Healthy Dose of Vitamin D From Sunshine
There is so much scaremongering about sunshine, the source and energy of all life on earth and something mankind has lived with in the natural environment for millions of years. It makes sense that the body is equipped to deal with some level of exposure.
It’s just that in the modern world we spend up to 97% of our time indoors, often in artificial light. This means we have no natural melanin (suntan) as protection. Going from a cool climate into a tropical holiday environment where there is high intensity sunlight and high UV means there is a strong likelihood that your skin will be quickly overexposed and there is a real danger of sunburn. Usually, by the time you realise that you have had too much sunshine (redness and sensitive skin) it is too late! Because it takes 48 hours (about 2 days) for melanin protection to develop, the first few days on a sunshine vacation are the most critical. It is a matter of dosage (intensity over time). Unfortunately, we have no way to measure this except by our own body’s response (everyone is different!). When your body starts to ‘pink up’, that’s the time to cover up or at least move into the shade. 24 hours later the skin will have settled to a more normal tone and once again you can have some direct sunshine. The moment the pinking returns cover up or move to the shade. This way you do not need to slather your body with SPF lotions which totally block vitamin D production. If you must use SPF lotion, then apply it after your skin has begun to pink up and your vitamin D has been boosted.
Most people know that the so called ‘midday sun’ is the fiercest and most likely to burn your skin. When the sun is directly overhead, the UV is strongest as it has the shortest path through the atmosphere. In the early morning and the late afternoon, the sunshine has much less UV content and so on the first days on holiday it would be sensible to enjoy sunbathing at these times. This means you can be outside, uncovered for longer before you ‘pink up’ – and the body has more time to adjust. Even fair skinned people can safely tan by this approach.
Tip: If you stand up and your shadow is longer than your height then you are much less likely to get sunburned as the sun will not be overhead.
Most people feel better after a few days in the sunshine, and this is more likely because the Infra-Red light from sunshine is deeply penetrative and energising for the mitochondria. When energy levels pick up everyone feels better. IR light therapy is taking off worldwide due to its therapeutic effects so get some sunshine whenever you can!
