Vitamin D is essential for a healthy immune system, bone health, and muscle function. The primary source of vitamin D for most people is sunlight, as our skin synthesizes vitamin D when exposed to UVB radiation. With summer now on its way, now is a great time to remember Vitamin D. It is crucial to balance adequate sun exposure for vitamin D production while avoiding the risks of skin damage, including sunburn and skin cancer. Here I provide insights into increasing vitamin D levels safely through sun exposure, blood test levels and and discuss the role of our liver and kidneys in ensuring adequate vitamin D levels.
Why is Vitamin D important?
Vitamin D plays a critical role in maintaining calcium balance in the body, which is essential for healthy bones and teeth. It also supports immune function and helps reduce inflammation. Deficiency in vitamin D has been linked to various health issues, such as:
- Bone disorders: Osteomalacia and osteoporosis in adults, and rickets in children.
- Immunity: A lack of vitamin D can weaken the immune system, making us more prone to illnesses, such as colds, flu and infections. Autoimmune disorders such as multiple sclerosis, type 1 diabetes and Hashimoto's disease have been associated with low vitamin D status.
- Mental health: Some studies suggest low vitamin D levels may contribute to depression and other mood disorders.
While vitamin D can be obtained from dietary sources, such as fortified foods, fatty fish, and supplements, sun exposure remains the most efficient way to increase levels naturally.
Vitamin D Metabolism
Skin, liver and kidneys are all involved in attaining good vitamin D levels so all must be in optimal health to ensure you get what you need.
Sources of Vitamin D:
Sunlight: Our skin makes vitamin D when it’s exposed to sunlight. This is why it’s sometimes called the “sunshine vitamin.”
Food: We can also get vitamin D from certain foods like fish, eggs, and fortified products like milk.
The First Stop: The Skin and Liver
Once vitamin D is absorbed through the skin or from food, it goes into the bloodstream.
The liver is the first major organ that processes vitamin D. The liver changes it into a compound called 25-hydroxyvitamin D (also called calcidiol), which is the form that doctors often measure to check your vitamin D levels.
The Second Stop: The Kidneys
After being processed by the liver, vitamin D moves to the kidneys.
In the kidneys, it gets converted into its active form called 1,25-dihydroxyvitamin D (also called calcitriol), which is the form that the body can actually use.
Do you have enough Vitamin D?
Vitamin D testing focuses on maintaining optimal health by ensuring adequate levels of this crucial nutrient. We advocate for yearly testing of 25-hydroxyvitamin D levels, considered the most accurate marker. This may warrant a follow-up test if your levels aren't in the optimal range.
Ideal levels, according to naturopathic understanding, tend to be higher than conventional standards, usually at a minimum of 100ng/mL to support overall health, with particular emphasis on enhancing immune response and preventing chronic conditions. If deficiencies are detected, I recommend a mixture of sunlight exposure, a diet rich in Vitamin D (e.g., fatty fish, fortified foods), and supplementation with Vitamin D3, often combined with K2 for better calcium metabolism.
Optimal Sun Exposure for Vitamin D Production
Australia experiences high UV levels due to its geographical location, making sun exposure more potent. The amount of vitamin D produced in your skin depends on several factors:
1. Time of Day: The best time to produce vitamin D is between 10 AM and 3 PM when UVB rays are most effective. However, this is also when UV radiation is strongest, so careful timing is crucial.
2. Skin Type: People with darker skin need more sun exposure to produce the same amount of vitamin D as those with lighter skin.
3. Location and Season: During winter months, the sun’s angle may prevent sufficient UVB exposure in some parts of Australia, especially in the southern regions like Melbourne and Tasmania.
According to Cancer Council Australia (2017), spending 10-30 minutes of sun exposure on most days of the week is sufficient for vitamin D production for most Australians. This will only generate the amount of vitamin D levels you want with full arms and legs exposed. I recommend doing this a minimum of 5 days a week depending on skin type, genetics (we can test this) and personal health status.
Safe Sun Exposure Guidelines
While getting enough sun is important, it’s essential to protect yourself from overexposure. Australia has one of the highest rates of skin cancer in the world, making sun safety a priority. Here are some key tips for balancing sun exposure with safety:
Limit Sun Exposure During Peak UV Times: Aim to get sun exposure during the early morning or late afternoon, when the UV index is lower, especially in summer.
Expose Small Areas of Skin: Expose your arms, legs, or face to the sun for short periods. It’s not necessary to expose large areas of your body to produce vitamin D.
Use Low-Toxicity Sunscreen: While sunscreens can reduce vitamin D production by blocking UVB rays, it’s still important to use sunscreen when needed, especially during extended outdoor activities. Many of us will opt to use it on our face to prevent wrinkles.
Clothing and Shade: Wear protective clothing, hats, and sunglasses when staying outdoors for extended periods. Seek shade when possible, especially during peak UV hours.
Monitor Your Skin: Be mindful of any changes in skin appearance, including new moles or spots, and consult a healthcare provider for regular skin checks.
Avoid Sunburn: Sunburn can damage skin cells and increase the risk of skin cancer. If you notice signs of redness or discomfort, move to a shaded area immediately and apply soothing after-sun care products.
Low-Toxicity Sunscreens for Safe Protection
Many people are concerned about the safety of certain chemicals in sunscreens, particularly those containing oxybenzone and octinoxate, which have been associated with hormone disruption and environmental damage (Kim et al., 2021). However, there are low-toxicity sunscreens available that provide sun protection while minimizing health and environmental risks. Zinc Oxide is a mineral-based sunscreen ingredient that provides broad-spectrum protection by sitting on top of the skin and reflecting UV radiation. It is non-toxic and considered safe for sensitive skin.
Supplementing When Necessary
If you are unable to meet your vitamin D needs through sun exposure, especially during winter months, dietary supplements can be a practical alternative. Book in to properly assess all these factors including blood results to best manage your vitamin D levels.
Australia’s sunny climate provides plenty of opportunities for natural vitamin D synthesis. By following safe sun exposure practices and using low-toxicity sunscreens, you can enjoy the benefits of the sun while minimizing health risks. Balancing sun exposure with skin protection is key to maintaining optimal vitamin D levels.
The information provided is for educational purposes only and is not intended as medical advice. Consult a healthcare provider for personalized recommendations, especially if you have health conditions, sensitive skin, or concerns about sun exposure.
References
- Cancer Council Australia. (2017). *Vitamin D*. Retrieved from [https://www.cancer.org.au](https://www.cancer.org.au)
- Holick, M. F. (2007). Vitamin D deficiency. *The New England Journal of Medicine*, 357(3), 266-281. DOI: [10.1056/NEJMra070553](https://doi.org/10.1056/NEJMra070553)
- Kim, J., Moon, S., Lim, Y., & Kim, H. (2021). Safety Evaluation of Sunscreen Products Containing Oxybenzone and Octinoxate. *Journal of Cosmetic Dermatology*, 20(1), 70-79. DOI: [10.1111/jocd.13750](https://doi.org/10.1111/jocd.13750)
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