How to maintain healthy vitamin D safely

Because we don't get much vitamin D from food, we rely on the sun's UV rays to help our skin produce vitamin D.  I often see my clients' vitamin D blood test results come back at levels that are deficient (very low) or suboptimal. We are designed for sun exposure, not sitting inside most of the day like many of us do.

Getting adequate vitamin D from the sun safely throughout the different seasons of the year depends on several factors, including your geographical location, skin type, time of day, and sun exposure habits...

Why is vitamin D important?
You're likely to know that vitamin D is important for calcium absorption in the gut and therefore supporting bone strength, muscle function and nervous system communications. But vitamin D is important for a whole range of other functions.  For gut health, vitamin D has anti-inflammatory properties and may help regulate inflammation in the gut. It may also help the immune system. Vitamin D has been shown to support the integrity of the intestinal barrier, helping to maintain its function and prevent 'leaky gut', where the barrier becomes compromised, allowing toxins and bacteria to enter into the bloodstream and trigger inflammation. Emerging research also suggests that vitamin D may support a balanced and diverse microbiome, contributing to gut health.

Vitamin D is also important for mood regulation and mental health, cognitive function (some studies have suggested a link between vitamin D deficiency and an increased risk of neurodegenerative diseases like Alzheimer's disease and dementia) and more. 

Here are my top recommendations for maintaining good levels of vitamin D:

1. Expose your skin: Expose a significant portion of your skin to sunlight, as much as reasonably possible. This means arms, legs, abdomen, and back if weather and cultural norms allow. This will mean you don't need to spend as much time in the sun compared to if you only exposed a small amount of skin. 
2. Timing your exposure for skin safety: In summer, early autumn and late spring, it is sensible to aim for sun exposure in the early-mid morning and mid-late afternoon, to avoid peak UV times (typically between 10 a.m. and 3 p.m). Going out under the sun during the peak times can be valuable, but it may be best for you to keep exposure to 3-5 minutes at a time (without any sunscreen but wearing a hat). At other times of the year, midday exposure will be most valuable and you will likely need around 30 minutes exposure.  This advice may need to adapted to your specific region of Australia. 
3. Duration of exposure: The amount of time needed in the sun to produce adequate vitamin D varies depending on factors like skin type, time of day, and geographical location. Generally, exposing your skin to the sun for 10-30 minutes a few times per week can be sufficient for most people. Avoid overexposing yourself to avoid sunburn and skin damage.
4. Use sunscreen wisely: While sunscreen is crucial for protecting your skin from harmful UV rays and reducing the risk of skin cancer, it can also inhibit the production of vitamin D. If you're trying to get vitamin D from the sun, consider spending some time in the sun without sunscreen but be cautious not to overdo it and risk sunburn.
5. Consider supplements: If you live in a region with limited sunlight or have difficulty getting enough sun exposure due to factors like work or lifestyle, consider taking a vitamin D supplement. Consult with your Dietitian to determine the appropriate dosage for your needs.
6. Monitor your vitamin D levels: If you're unsure whether you're getting enough vitamin D from the sun or other sources, consider getting a blood test to measure your vitamin D levels. This can help you and your healthcare providers determine if you need to adjust your sun exposure or supplementation.

While vitamin D is essential for many aspects of health, it's important to practice sun safety to reduce the risk of skin damage and skin cancer. I hope the above helps.

Warmest,
Amanda x