The sunshine vitamin: Are you getting enough?
By REBECCA KIRBY, M.D., M.S., R.D. Physician, Center for Healing Arts
 
The answer to that question is no. After this long winter with little sunshine, especially here in Kansas, most of us now have inadequate levels of the sunshine vitamin, vitamin D. Even if you live in a more southern latitude, smog, cloud cover, and the angled winter sun limit vitamin D synthesis in the skin. There was a reason your mother gave you cod liver oil in the wintertime; cod liver oil is a potent source of vitamin D (also vitamin A and omega-3 fatty acids). Wearing sunscreen prevents you from being able to make vitamin D since the purpose of sunscreen is to protect you from ultraviolet light. If you have darker skin, that will also interfere with your absorption of ultraviolet light for making vitamin D.

More info on vitamin D? Check out Dr. Rebecca Kirby's PowerPoint notes from her lecture "Are you getting enough vitamin D?"

       It takes only 10 to 15 minutes of noonday sun (between 11 a.m. to 1 p.m.) for making vitamin D through the skin. For consumption of vitamin D, besides cod liver oil, other sources include salmon, herring, sardines, and tuna. There are also foods that are fortified with vitamin D, like milk, yogurt, soymilk, some cereals, and orange juice. These products should be fortified with vitamin D3 (cholecalciferol) not D2 or ergocalciferol, which does not have the same properties.
       Besides the importance of vitamin D in preventing rickets, vitamin D has been found to be important in many other tissues. There are more than 50 genes in body tissues that are regulated by vitamin D. It is important in muscle strength and balance, in modulating the immune system, and reducing cancer risk. Studies have also found benefits with vitamin D and depression, skin disorders, periodontal disease, blood pressure regulation, and arthritis. As the understanding of the function of vitamin D in the body continues to expand, there may be additional health-providing benefits discovered.
       Consider having your vitamin D level measured and improve your levels for better health.
       For more information on vitamin D, visit the Mabee library or the Gift of Health where Dr. Kirby’s lecture entitled “Are You Getting Enough Vitamin D?” is available.