The Vitamin D Effect

I have some fantastic news! Vitamin D is the nutrient that you will (probably) never have to worry about. Well…as long as you go outside. Most people know that sunlight is the easiest way to reach your daily needs for Vitamin D—only about 20 minutes of exposure to UV light allows the vitamin’s precursor in your skin to activate. However, if you live in the northern parts of the world (places that get less than 12 hours of sunlight per day during the winter), then you either need to spend more time outside, be strategic in the times you do go outside, or supplement with the few foods that contain Vitamin D. There are basically only two foods that contain Vitamin D naturally: egg yolks and salmon. But, here’s the good news: most dairy products, orange juices, and some breakfast cereals are fortified with Vitamin D. So if you don’t like egg yolks or salmon, do not despair. The vast majority of people like at least one dairy product or breakfast cereal (I’m a fan of Greek yogurt and Raisin Bran, myself). On a side note, Vitamin D is another fat-soluble vitamin. And all of these food products will have some form of fat in them. I'm beginning to appreciate just how much nature has our back.

If you live in a sunny area and therefore don’t have to supplement, then you might be worried about something else: sunburns. I live in a place that gets a lot of cloud coverage, and I still worry about sunburns. Those dang Scandinavian genes. Anyways, here is a fun fact that you might not know—sunscreen blocks the synthesis of Vitamin D. Who knew?! Due to this, professionals suggest that you wait the allotted 20 minutes before putting on sunscreen. Your skin won’t burn in those few minutes, and you will get the Vitamin D you need.

Now that we have talked about how relatively easy it is to get Vitamin D, now it is time to explain why you should be glad it’s easy! Vitamin D is one of the many vitamins and minerals imperative to bone health. Hopefully in your high school or college biology class they talked about osteoblasts and osteoclasts, which are cells that create and destroy bone tissue depending on what your body needs. Vitamin D controls the osteoblast’s and osteoclast’s actions. Without Vitamin D, these cells would have no idea what to do. Much like me on my first day of jazz piano lessons in college (that was a bad semester). Aside from this, Vitamin D also tracks the calcium and phosphorus (two minerals involved in bone formation) levels inside of the body and helps harden the bones so they can support body weight. The most common Vitamin D related disease is rickets (in children) and osteomalacia (in adults). Both are names for the same overall symptom: low bone density. Without sufficient bone density, the body can't support the weight it is under, and the person begins to walk bow-legged. Severe forms of both of these diseases is osteoporosis, where the bones become brittle and break/shatter easily. I like to compare osteoporotic bones to Swiss cheese to give people an idea of what they look like.

Bone health is the only proven function of Vitamin D, but since you have to live with the same bones for the rest of your life, I would say it’s pretty important. If I haven't already scared you with my talk of osteomalacia and osteoporosis, here is another fun fact: peak bone mass and health occurs between ages 25-30, with the most critical years during puberty. Because of this, though it is always important to eat enough protein, Vitamin D, calcium, and phosphorus, it is even more important to do so before age 25. Once you hit this age, that’s it—that’s all the bone you’re going to get, and your bone health can never recover if you don’t take care of yourself before then. Bone mass can be maintained after 25, but it can’t be increased.

And, lucky you, I even have some suggestions to maintain bone mass. This is one of those instances where your nutritional choices isn't the only answer (I know...sometimes it's hard for me to admit that nutrition can't solve every problem). I recently read a study talking about strength training in middle-aged and older adults. Just six weight bearing exercises 2-3 days per week is enough to maintain your bone mass and help prevent or delay the onset of osteoporosis. When I say weight bearing, I do not mean those really intimidating dudes in the gym who can squat four times what you weigh, but a simple 3 lb or 5 lb dumbbell. If you can and want to lift more, go right ahead, but it doesn't take a lot to keep your bones healthy and strong. 

If you take anything away from this post, I hope it is this: GO OUTSIDE. Recently, there has been an increase in Vitamin D deficiencies, and it is possible that this is due to an increase in videogame usage, Netflix and TV watching, and those who are afraid of their child getting germs and allergies if they go outside. Though the first two are fun, and the latter is a genuine concern for the well being of your child, this is another instance in where the benefits outweigh the consequences. Take care of your body, and your body will take care of you.