Sunrises, sunsets, and the sunshine in between. Use, don’t abuse, and make vitamin D without skin cancer, wrinkles or supplements. I will explore the essential relationship between sunlight and vitamin D. The role of sunlight in providing us with vitamin D, and the many health benefits of sun exposure will also be discussed.
What is Vitamin D, and How Does Sunlight Help Us?
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Vitamin D is one of the four fat-soluble vitamins. Other fat-soluble vitamins are E, K and A. Water-soluble vitamins get excreted in the urine. Fat-soluble vitamins are essential because our cells contain a fatty layer. This phospholipid membrane allows the fat-soluble vitamins to diffuse into the cells.
Vitamin D is a vital nutrient needed in minimal amounts. Our bodies cannot produce it, but it helps to keep our bodies healthy and strong. It plays a crucial role in developing and maintaining calcium-phosphate balance.
The primary source of vitamin D is exposure of the skin to sunlight. Only a small proportion comes from the diet. Sunlight and vitamin D provide us with many benefits. It improves our mood and our immune system. The relationship between sunlight and vitamin D is an incredible asset in maintaining good health.
Why are sunlight and vitamin D essential for optimal health?
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Vitamin D helps strengthen bones and teeth. It improves mood, boosts immunity and reduces inflammation. It also helps to reduce the risk of various chronic diseases. Cancer, heart disease and diabetes can develop in the light of Vitamin D deficiency.
Vitamin D plays a critical role in the biochemistry of the human body. Essential in calcium phosphate regulation, melanin production and 7-dehyroxycholesterol metabolism.
When the skin is exposed to sunlight, the conversion of a cholesterol-based molecule 7-dehyroxycholesterol to cholecalciferol—also known as Vitamin D3- occurs. Cholecalciferol forms when the skin is exposed to UV light.
Vitamin D3 enters the bloodstream. In the liver, it becomes 25-hydroxyvitamin D.
It then undergoes a further enzymatic step in the kidneys. The active form of Vitamin D is 1,25 dihydroxycholecalciferol, known as calcitrol. Calcitrol, in turn, plays a fundamental role in most functions of the body.
Moreover, sunlight and vitamin D also help to improve sleep quality and mental clarity.
The Vitamin D Deficiency Problem and How to Fix It with Sun Exposure
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Vitamin D deficiency is a growing problem. Over 50% of the population is deficient in vitamin D. Our indoor lifestyles are the primary cause of this deficiency. Depression and anxiety are a few health problems caused by lack of exposure to sunlight. Lack of Vitamin D causes osteoporosis, rickets in children, and even cardiovascular diseases.
There are ways to address this issue and get the necessary vitamin D. Sunlight therapy can help people get the daily dose of sunshine. It can improve general well-being, both physical and psychological.
Vitamin D (D3) from fish and meat is present in animal liver-based products. Supplements contain vegetable-derived vitamin D obtained as vitamin D2, known as ergocaliciferol. Take supplements with caution to prevent toxic levels of vitamin D.
How Much Vitamin D Should You Get From the Sun?
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Vitamin D is essential for your body to function, and the sun is one of the best sources of this vital nutrient.
Many people need to know how much sun exposure they need. Skin pigmentation or melanin content varies across nations. Melanin protects the skin against the damaging effects of UV radiation.
A laboratory blood test measures Vitamin D concentration. The ideal concentration is 50 nmol/L (20 ng/mL) or above for general well-being. To maintain healthy levels of vitamin D, ensure adequate exposure to sunlight.
Calcium and Phosphate Levels are Just as Important as Sunlight and Vitamin D
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Calcium and phosphate work together to maintain adequate levels of active vitamin D. They stimulate the enzyme responsible for converting vitamin D2 to calcitriol. A low phosphate level in the bloodstream stimulates the kidney enzyme responsible for the metabolism of vitamin D. Low calcium levels trigger the parathyroid gland. This gland releases parathyroid hormone (PTH). PTH activates the kidney enzyme to convert Vitamin D to its most active form.
Vitamin D increases gastrointestinal absorption of both calcium and phosphate. It assists with the reabsorption of these minerals in the kidneys. Back into the bloodstream, their deposition into the bone structures strengthens the bones. In response to low calcium and phosphate levels, it increases osteoclast activity. Osteoclast activity breaks down bones to release calcium and phosphate into the bloodstream.
There is an old medical school way to remember the symptoms associated with vitamin D deficiency. It reads: “stones, bones, abdominal moans, psychic groans.” If less than adequate vitamin D levels are present, calcium levels increase in the blood. Phosphate is lost in the urine. Calcium-phosphate imbalance causes brittle bones or osteomalacia. It also causes kidney stones, unnecessary muscle contractions, and nervous depression.
What are the Potential Risks Associated With Too Much Sun Exposure?
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Too much sun exposure can be detrimental to your health. It can increase your risk of skin cancer and cause premature skin ageing, leading to wrinkles. It can also lead to dehydration and heat exhaustion, which can be dangerous in extreme cases. It is essential to take precautions when spending time outdoors.
Sunscreen and hats can protect you from the risks associated with too much sun exposure. Yet, there is no such thing as overproduction of Vitamin D from UV light exposure.
Vitamin C and Vitamin E, potent antioxidants, help against overexposure to UV radiation. Folate, niacin, and magnesium protect against the harmful effects of excessive sun exposure.
Sunlight consists of both UV and infrared radiation. From sunrise, most sun rays contain UVA and UVB radiation, which, if abused, can harm the skin. At sunset, exposure to infrared triggers the production of melatonin. Melatonin is a powerful antioxidant against UV radiation. Our bodies produce natural filters throughout evolution to protect us from sun damage.
In conclusion, it is crucial to get enough exposure to sunlight within limits, with the appropriate precautions to enjoy its various health benefits. Energy from the sun can help us feel better physically and mentally. Not only does it provide us with Vitamin D, but it also gives us a much-needed dose of fresh air! Sunlight and vitamin D have a long serendipity relationship, whereby adequate exposure to sunlight can provide you with many health benefits of vitamin D.
References:
- Harwansh RK, Deshmukh R. Recent Insight into UV-induced Oxidative Stress and Role of Herbal Bioactives in the Management of Skin Aging. Curr Pharm Biotechnol. 2023 Apr 27. doi: 10.2174/1389201024666230427110815. Epub ahead of print. PMID: 37102487.
- Ceolin G, Antunes LDC, Moretti M, Rieger DK, Moreira JD. Vitamin D and depression in older adults: lessons learned from observational and clinical studies. Nutr Res Rev. 2022 Jan 13:1-22. doi: 10.1017/S0954422422000026. Epub ahead of print. PMID: 350
- Saraff V, Shaw N. Sunshine and vitamin D. Arch Dis Child. 2016 Feb;101(2):190-2. doi: 10.1136/archdischild-2014-307214. Epub 2015 Aug 31. PMID: 26323284.
- Sinha A, Cheetham TD, Pearce SH. Prevention and treatment of vitamin D deficiency. Calcif Tissue Int. 2013 Feb;92(2):207-15. doi: 10.1007/s00223-012-9663-9. Epub 2012 Nov 3. PMID: 2312491