D for Deficient

In the United States, it has been estimated by some that over 85% of our adult population is considered Vitamin D deficient.  Some estimate that this number is even higher for our senior-citizen population, for a variety of reasons.  The problem with this is that Vitamin D is arguably one of the most important vitamins (although some refer to it as a hormone because of its active properties) to obtain optimal functioning of our bodies, and for the prevention and recovery from hundreds of diseases and disorders.  Some examples of the diseases on which vitamin D can have a positive and-or preventative effect on are:

- inflammatory diseases such as inflammatory bowel disease
- multiple sclerosis
- osteoporosis
- cancer
- diabetes (60% of type II diabetics are vit D deficient)
- heart disease
- rheumatoid arthritis
- psychiatric illness



Vit. D can strengthen the immune system, harden bones, provide pain relief, and has been linked to alleviation of symptoms of psychiatric illness such as depression and schizophrenia.  A study done by Dr. William Grant, a recognized research scientist and vitamin D expert, suggested that 30% of cancer deaths could be prevented each year through adequate vitamin D intake.  Another study published in the American Journal of Geriatric Psychiatry showed that those older adults who were found with the lowest Vitamin D levels were 11 times more likely to be depressed than the general population. 

In my professional opinion, the most important function of Vitamin D is that it plays a major role in reducing inflammation in the body.  Without going into tremendous detail, inflammation is either the cause or a major component in numerous conditions such as hypertension, heart disease, neurological disorders, arthritis, diabetes, and autoimmune disorders.  Studies have shown that a deficiency in Vitamin D can is often associated with inflammation in otherwise healthy people. 

I could go on forever about why we should get our Vit D levels in check, but the take-home message I want to relay here is how to go about making sure you are getting adequate Vit D in your life to live your best and healthiest life possible. The #1 best way to get adequate Vit D in your body is through exposure to natural sunlight.  It may sound strange, but the ultraviolet radiation is key to inducing vitamin D synthesis in the human body.  That being said, here are some key points to remember:
- The "good" UV rays do not penetrate glass, so sitting in your car on a sunny afternoon in traffic doesnt count towards your sun exposure time.  Exposure must be without sunblock and natural (not a tanning bed) in order for your body to create its own Vit D supply.  Even SPF 8 can cause up to 95% blockage of your body's ability to generate the vitamin, so remember other sources of SPF such as makeup and clothing count towards the total sun blockage.
- The further you live from the equator, the longer exposure you need to the sun in order to generate vitamin D. So those of us in the US and Canada should aim for twice as much exposure as someone who lives closer to the equator.
- People with dark skin pigmentation may need 20 - 30 times as much exposure to sunlight as fair-skinned people to generate the same amount of vitamin D. Dark-skinned people have a built-in sun protective factor (SPF) due to the amt of melanin in their skin, which makes it harder for the rays to penetrate.  This is the major theory on why prostate cancer is epidemic among black-skinned men vs white-skinned.
- What about current recommendations to stay totally out of the sun?  In my professional opinion it is absolutely essential to get enough sunlight, and thereby enough Vit D, to prevent a boat load of ailments and promote general health in each of us.  As long as you are not burning, I would recommend aiming for at least 15-30 minutes of uninterrupted sun exposure per day for optimal levels.  If you cant make that, remember that your risk of developing serious diseases like diabetes and cancer is reduced 50% - 80% through simple, sensible exposure to natural sunlight only 2-3 times each week. Don't worry about staying out too long (in terms of Vit D, not skin cancer) because your body will stop producing it when it's had its fill and will regulate accordingly.  We're good like that...

If you are worried about sun exposure risk vs. benefits, up your antioxidant intake, which can boost your body's ability to handle sunlight without burning. Astaxanthin is one of the most powerful "internal sunscreens" and can allow you to stay under the sun twice as long without burning. Other powerful antioxidants with this ability include the superfruits like Acai, Pomegranate, and blueberries.

Now get out there and get some rays on this beautiful fall day! More to come on dietary interventions in future posts...