Get some sun, for vitamin's sake!

(This story was originally published for NCC News at Syracuse University. View the original story.)

Darker skin tones require more sun exposure to absorb sufficient amounts of Vitamin D.
Photo by Matt Porter

Matt Porter, NCC News

More doctors and researchers agree: Most people deficient in Vitamin D

Over the last ten years, doctors and nutritionists have been debating and studying the role of Vitamin D in the body. The vitamin has always been known for its primary role of absorbing calcium and phosphorus into the body, without which, we would die says Dr. Susan Brown.

Dr. Brown is a certified nutritionist and social anthropologist. She has been researching Vitamin D, among other bone building nutrients, in Syracuse for the Better Bones Foundation.

"90 to 95 percent of our Vitamin D comes from the Sun," says Dr. Brown.

Unfortunately, people are spending much less time outside, and doctors say this is at least part of the cause for why so many people are deficient in Vitamin D. Doctors say skin color also plays a role.

"Dark skinned people need roughly six times the sun exposure as light skinned people to absorb adequate amounts of Vitamin D," Dr. Brown added.

If a mother lacks vitamin D, that can be passed down to the child says pediatrician Kathleen Shefner. Dr. Shefner says breast milk will not offer the same amount of vitamin D, and advises everyone, but especially nursing parents, to take vitamin D supplements.

"We noticed that children of color were becoming vitamin D deficient" Shefner said, "and in rare cases, when they were being breast fed, they were developing rickets."

Few foods offer good sources of Vitamin D except oily fish, dairy products (fortified with Vitamin D), and orange juice. The best way to get the vitamin is simply to go outside and soak up the sun.

Unfortunately, in the Northeast, the winter sun is not strong enough to provide much Vitamin D at all.

What does Vitamin D do?

Researchers are still working on figuring out everything Vitamin D does, but it is an extremely versatile nutrient. According to Brown, almost every part of the body can recieve Vitamin D. For a long time, Vitamin D was only thought to absorb calcium into the bone, and rickets, was seen as a Vitamin D disorder.

Rickets was thought to have been wiped out when foods started to be fortified with Vitamin D. But in Syracuse and across the country, some cases of rickets have appeared. Dr. Brown says its due to society spending ever more hours inside.

"A person who doesn't get outside," says Dr. Brown, "will have a lot of Vitamin D deficiency."

But, when the body has enough Vitamin D, doctors have seen the nutrient help prevent a number of other conditions including:

• Osteoporosis
• High blood pressure
• Diabetes
• Cancer

So the prescription is get more sun? What about UV rays?

A debate is going on right now in the medical community regarding people's need for vitamin D, but also the need to protect themselves from excess exposure to the sun's cancer causing UV rays. The Sun remains the best way for people to get Vitamin D, and it doesn't take much to do it.

Some doctors recommend, at least twice a week, going out in short sleeved clothing for 15-20 minutes during the mid-day unprotected. This way, the body can absorb some of the Sun's Vitamin D.

"The best thing is to exercise [outside] a little bit each day," says Dr. Brown.

Instead of the sun, Dr Shefner, the pediatrician, says young children who haven't hit puberty should be getting at least two 8 ounce glasses of milk a day, while adolescents in puberty should drink at least three.

"A glass of milk," says Dr. Shefner, "has a huge amount of vitamin D compared to anything else."

If you're unable to tolerate milk, Shefner says the next best thing is taking a vitamin D supplement. She also suggests those in high risk/need categories also consider taking supplements including:

• Young children and adolescents in puberty
• People of darker skin tones
• People living with little sun exposure
• The elderly

Dr. Shefner recommends the Vitamin D3 supplement beacuse it is the most active. She recommends that children take 400 international units and adults about 1000 international units per day. The measurements can be found on the supplement label.

If you take a multivitamin, Dr. Shefner reminds you to check the label to see if you're getting the right vitamin, in the right amount.

If you want to know how much vitamin D you're taking in, and if you're deficient, you can get tested for Vitamin D. You should consult with your local doctor about getting the test.

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