Written by Regina Gee of Wellspring Coaching
When we think about nutrition, we generally think about the food we eat. In this article, we start to expand our understanding of nutrition drawing on an older definition. The word diet comes from the Greek diaita, meaning a way of life. What if when we think of nutrition and diet, in addition to nutrients and food, we also think of other ways we are taking on, utilizing, and interacting with the world. For this article specifically, we ask that you think about your diet of sunlight.
“Sunshine is a welcome thing. It brings a lot of brightness.” Jimmie Davis
What is Vitamin D?
A vitamin is typically defined as a group of organic compounds which are essential for normal growth and nutrition and are required in small quantities in the diet because they cannot be synthesized by the body. Vitamin D, while a vitamin because it fits part of this definition, is actually a hormone synthesized in the skin from sun exposure. Unlike other vitamins, the body makes most of its own vitamin d with the help of sunlight. Vitamin D is a fat soluble secosteroid responsible for increasing the absorption of calcium, magnesium, and phosphate in the intestines. Vitamin D acts on a receptor (located on immune cells) that sends messages to our genes.1 This relationship is what allows vitamin D to have a role in so many functions, ranging from reducing inflammation to building bones and easing muscle aches.
Role(s) of Vitamin D
Vitamin D has a wide range of roles in our body, often working behind the scenes and as a facilitator. It contributes to bone health through aiding in the absorption of other vitamins and minerals. It supports the immune system and may help prevent excessive inflammatory responses. Vitamin D regulates white blood cells, helping to protect against some viruses and infections. It helps support healthy cell replication, and may have a role in protecting against autoimmune conditions. This secosteroid also finds a role in cardiovascular health, regulating blood pressure and cholesterol levels. Additionally, it helps manage blood sugar levels and regulates insulin secretion. It is also believed to have a role in preventing depression and mood disorders.
Sources of Vitamin D
The human body has evolved to convert sunshine into chemicals, once again showing us in a beautiful (and poetic way) that our bodies are made to live on this earth, interconnected and symbiotic, never an island or separate from creation. (So why do we live like we are?)
Most (80-100%) of the vitamin D the body needs comes from direct sunlight. The additional vitamin D can come from our food, in ingredients such as cod liver oil, wild caught salmon, mackerel, and tuna, as well as fortified milk, eggs, and some mushrooms. The best way to get vitamin D is exposure to direct sunlight, and don’t worry – you can’t get too much vitamin D from sunlight because most bodies are very good at regulating its production.2
Most of Us are Deficient
Vitamin D is an unsung hero, and unfortunately most Americans are not getting enough of it. 70% percent of American children are deficient,3 and most adults as well. People with dark skin, people living farther away from the equator, and overweight people have a higher risk of vitamin D deficiency. The amount of direct sunlight you need varies from person to person depending on location, skin tone, and is also dependent on the time of day you are outside.
“The problem is that most of us aren’t exposed to enough sunlight.” Dr. Mark Hyman
Common symptoms of vitamin D deficiency include weakness, chronic fatigue, depression, anxiety, trouble sleeping, weak bones, autoimmune diseases, asthma, hair loss, fibromyalgia, and a weak immune system. Due to vitamin D’s wide-ranging roles and benefits, there are also widespread problems caused by its deficiency.4 Most of vitamin D deficiency is caused by not getting enough sunshine and overusing sunscreen. Sunscreen, while protecting against skin cancer, also blocks 97% of our body’s vitamin D production.
How to Get Enough Vitamin D
The best way to make sure you are getting enough vitamin D is to get direct sunlight. Spend five to thirty minutes outside twice a week when your shadow is shorter than you are (typically between 10 am to 3 pm). The amount of time you need to spend outside varies based on your location and skin tone. While vitamin D is a unique vitamin, what it tells us is that sunshine is an important part of your diet. Make sure you are getting enough sunshine – though we can’t photosynthesize, the sun still feeds us and it is important for wellness to make time in the sun part of your way of life.
References:
- “Vitamin D: Why You are Probably Not Getting Enough” by Mark Hyman
- “Vitamin D Benefits Bones, Immunity, Skin & More” by Jillian Levy
- “Prevalence and Associations of 25-Hydroxyvitamin D Deficiency in Children” by Juhi Kumar et al
- “Vitamin D Deficiency Symptoms” by Dr. Josh Axe
