Vitamin D Facts

Vitamin D facts are important to know in order to stay healthy.

Vitamin D is the sunshine vitamin!

Vitamin D is a unique fat-soluble vitamin, in that sources of vitamin D are a little surprising. Vitamin D is the only vitamin that humans synthesize via sunlight. Meaning, if you’re exposed to a decent amount of sunlight, you don’t even need to take in any vitamin D via nutrients from food.

It’s a little odd to think that a vitamin can be created by the sun; especially when, over and over, vitamins are discussed in relationship to food nutrients and pills. However, it’s not too complicated a process.

When the ultraviolet light from the sunlight shines on the skin, it’s also shining on a cholesterol compound in the skin. In basic terms, this compound is what starts the vitamin D creation process. The compound is absorbed into the blood stream and over a couple of days the kidneys and liver help to complete the process of turning the compound into the active form of vitamin D.

You can never overdose on sunlight made vitamin D. If you get too much sun, and too much vitamin D starts to process, the sun will actually start to break down some of the vitamin D.

If you’re light skinned, it only takes about 10 to 15 minutes per day of sunlight to create proper vitamin D. If you’re darker skinned, it can take longer, up to three hours to get enough sun to create vitamin D.

Proper vitamin D intake changes throughout your life. As you age, the recommended amount goes up. Visit the Office of Dietary Supplements to learn more in-depth vitamin D facts and to see a complete recommended vitamin D chart. Some of the risks of not getting enough vitamin D include:

• Rickets
• Lack of proper bone formation
• Osteoporosis
• Depression
• Prostate cancer
• Breast cancer

Vitamin D also helps to improve immunity and reduce inflammation and more.

To learn more read: Vitamin D Deficiency Symptoms

Liver and kidney issues: Because of how vitamin D is created; by the liver and kidneys, it can create problems for people who have impaired liver or kidney function. Sometimes impaired function means that the process is also impaired. Individuals with some impairment or problems in their kidney or liver are usually watched for symptoms of vitamin D deficiency.

Dark skin: Dark skinned individuals have vitamin D deficiencies more often than light skinned people because it takes so much longer for a dark skinned individual to create vitamin D.

Sunscreen: Sunscreen does block synthesis of vitamin D. So do other blockers like windows, smog, clouds, heavy clothing, smoke, and even sometimes window screens. Because people are urged to wear sunscreen diligently and some people don’t get outside much, it’s easier now to have a vitamin D deficiency than in the past.

Fact: People are preached at to always wear sunscreen while outside.

Fact: Common vitamin D facts and research show that deficiency is more common now-a-days than in the past, before so many folks wore sunscreen.

What to do?

Many in the scientific and health community are coming around to admit that 15 minutes per day in the sun sans sunscreen can actually be healthier than getting no sun at all. While sunscreen does help to prevent skin cancer, vitamin D can help to prevent many cancers as well. One excellent article regarding research into sun vs. vitamin D notes that, “Vitamin D might help prevent 30 deaths for each one caused by skin cancer.”

The same article notes that it’s very hard to get all the vitamin D you need from food. This is true. Vitamin D is not found in many food items, and hardly ever in large amounts. Also, because vitamin D supplements are sometimes associated with toxic vitamin D overdose, it can be safer to get vitamin D from sunlight.

Overall, what people are starting to think is that some sun each day is better than none; remember lighter skinned individuals only need about 10 minutes a day of sunlight without sunscreen. However, you need to discuss both the pros and cons of sun exposure related to vitamin D with your health care provider, especially if you’re darker skinned. You also need to discuss supplement amounts with your health care provider before choosing one to take. 400 to 800 IU is common, but it can vary per person.

As noted above, vitamin D is found in few food items. However, many foods are fortified with vitamin D, so while fortified foods can’t provide all the vitamin D you need, it’s still helpful. Learn more about foods with vitamin D.

Learn more about the vitamin D vs. sunscreen controversy:

• At least some sunlight is necessary to stay healthy
• The Vitamin D Deal
• Effects Of Vitamin D and Skin's Physiology Examined
• Sunscreen and Vitamin D Controversy

• Vitamin K Benefits
• What Happens When Your Vitamin D Levels Are Low
• Foods High in B Vitamins
• What Vitamins Do What
• Is Too Much Vitamin C Dangerous

• Vitamin B12 Injections Side Effects
• Vitamin D Deficiency Symptoms
• Vitamin D Overdose
• Foods High in Vitamin K
• Magnesium Deficiency Symptoms

• Benefits of Vitamin D
• Vitamin D Overdose
• Vitamin D Toxicity
• Too Much Vitamin D
• Foods with Vitamin D