Vitamin D From Sunlight vs Supplements

Vitamin D3 is sometimes called the “sunshine vitamin” because it is produced in your skin when it is directly exposed to sunlight. Vitamin D is a fat-soluble vitamin in a family of compounds that includes vitamins D2, and D3. Vitamin D is vital for regulating the absorption of calcium and phosphorus, facilitating normal immune system function, for normal growth, the development of bones and teeth, reducing stress, uplifting the mood, as well as maintenance of overall good health.

There Are Two Forms Of Vitamin D

  1. Vitamin D2 {ergocalciferol} plant based found naturally in plants and including some muchrooms, in higher amount in sun-dried mushrooms, and the synthetic man made form.
  2. Vitamin D3 {cholecalciferol} the form that we make from sunlight, also found in foods, including egg yolks, D3 supplements made from wool oil and other food sources.

D3 is the more powerful of the two types, and raises blood levels of vitamin D almost twice as much as D2.

How Much Vitamin D?

The RDA recommendations for daily vitamin D intake are far below what your body really needs. Those guidelines call for 200 IU a day up to the age of 50, 400 IU from 51 to 70, and 600 IU over age 70. These recommendations are too low.

Study show that to achieve blood levels of vitamin D that can protect you from chronic diseases, you need an optimal dose of 1,000 IU of vitamin D3 each day. Vitamin D is well absorbed from foods like fortified milk, MultiVitamin pills and vitamin D3 supplements, whether taken alone or in combination with other foods. If you want to obtain the vitamin D recommendation of 1,000 IU a day, then vitamin D3 supplements or the sun are consistent sources.

Is a Vitamin D Deficiency Causing Your Depression?

Research has shown that vitamin D deficiency was more common in those that were experiencing high anxiety and depression.

Many factors can affect our ability to get sufficient amounts of vitamin D through the sun alone. These factors include,

1. Being in areas with high pollution
2. Using sunscreen
3. Spending more time indoors
4. Living in big cities where buildings block sunlight

People with darker skin tones, have higher levels of melanin, and a lower rate of vitamin D3 absorption from sunlight. People with lighter skin tones, have lower levels of melanin, and a higher rate of vitamin D3 absorption from sunlight.

During the colder seasons of the year in Northern areas of the world, is the time that people with deficient levels of vitamin D may be likely to have seasonal immune health challenges, because we produce vitamin D in response to sun exposure, which happens to decrease during the autumn and winter months of the year.

The symptoms of a vitamin D deficiency in adults include, tiredness, aches and pains, and a general sense of not feeling well, stress, depression, bone or muscle aches, pain or weakness that may cause difficulty climbing stairs or getting up from the floor or a low chair, or cause you to walk with a waddling gait, bone fractures, especially in your legs, pelvis, and hips.

If you’ve been diagnosed with a vitamin D deficiency, your doctor will likely recommend you take daily vitamin D3 supplements, get enough sunshine and exercise.
To ensure your body maintains adequate levels of vitamin D, eat vitamin rich foods along with vitamin D3 supplements.

For people with light skin tones, if you sun yourself for about 35 minutes in a bathing suit, or long enough to produce slight redness of the skin, you will produce the equivalent of 10,000-25,000 IU of vitamin D. Just 5 to 12 minutes in the sun, two to three times a week, exposing your hands, arms, and legs, is more than adequate to safely satisfy your vitamin D recommendation requirements of 1,000 IU a day.

Vitamin D from supplements such as pills, capsules, gels, and liquids, and fortified foods, the upper limit is 2,000 IU a day. Vitamin D is a fat-soluble vitamin, that is stored in the body and assists with calcium absorption.

Health Risks Of Too Much Vitamin D From Supplements

If you are taking vitamin D supplements of more than 2,000 IU every day, then over the long term, you could get a toxic or overdose effect, such as kidney calcium stones.

The Best Form Of Vitamin D Is From The Sun

Regular full day sun exposure can stimulate the human skin to produce quantities of vitamin D that is far more than your daily needs.
However, the good news is that you cannot overdose on the vitamin D made from the sun, manufactured by your skin, because the assimilation processes are different to that of vitamin D supplements.

However, it is acceptable to use vitamin D3 high IU supplements as a medicine for short term use, to assist in recovery from health challenges and ailments.

More Benefits Of Sunlight For Vitamin D

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