Things That Affect Vitamin D
Factors influencing vitamin D absorption can vary in complexity. Some are easily managed, while others, such as skin color and air quality, are more challenging to control. If you’re focused on maintaining healthy vitamin D levels, here are some important considerations:
Sunscreen
Sunscreen is widely promoted as a protective measure against sunburn, skin cancer, and premature aging. However, it also has a significant downside: it blocks UVB rays, which are crucial for vitamin D production. To balance sun protection with vitamin D absorption, spend about 15-20 minutes in the sun without sunscreen before applying an organic sunscreen to all exposed areas.
Weight
Body fat stores vitamin D, impacting its availability in the bloodstream. Maintaining a healthy body fat percentage can help ensure sufficient vitamin D levels throughout the year, whether or not you take supplements. Obesity, on the other hand, is often linked to lower vitamin D levels, leading many health experts to believe that excess weight increases the risk of deficiency. Adopting a healthy weight loss plan can reduce this risk and improve overall health.
Skin Color
Melanin, the pigment that gives skin its color, competes with UVB rays in the production of vitamin D. Therefore, individuals with darker skin need more sun exposure or higher doses of vitamin D supplements to achieve healthy blood levels. If you have dark skin, you may need to spend more time in the sun or increase your supplement intake to maintain adequate vitamin D levels.
Air Quality
Pollutants from burning wood, fossil fuels, and other materials can absorb UVB rays, making it harder for your skin to produce vitamin D from sunlight. Living in urban areas with high pollution levels further complicates vitamin D production. If you live in such an environment, consider taking vitamin D supplements and have your doctor monitor your vitamin D levels.
Location
During winter, UVB light has less impact on the earth’s surface, especially the further you are from the equator. This reduced exposure, combined with shorter daylight hours and wearing long clothing, can limit vitamin D production. Supplementing with vitamin D during the winter months is often necessary to maintain healthy levels, regardless of your distance from the equator.
One Final Thought
To determine if you need to supplement with vitamin D, have your doctor check your blood levels with a 25-hydroxyvitamin D test. Based on the results, your doctor can recommend the appropriate supplementation to reach a healthy range. The Vitamin D Council suggests maintaining levels between 40-80 ng/mL.
How do you manage your vitamin D levels? Do you use supplements? We’d love to hear your thoughts on this important nutrient!
