My approach to sun exposure + the importance of vitamin D in overall health & wellness
For most of us, summer heat is in full swing, so it’s the perfect time to talk about the importance of sunlight and vitamin D. You probably know that vitamin D is coined as the "sunshine vitamin," but it may surprise you to know just how crucial it is for things like heart health, immunity, mood, and muscle recovery. Despite its importance however, many people are deficient in vitamin D, and for some, it’s a hidden contributor to symptoms like chronic fatigue, depression, anxiety and weakened immunity.
In this post, I’ll give you the breakdown on vitamin D, as well as my approach to sun exposure and how I make sure I’m getting enough to feel my best all year round.
Quick list of all the things you need to know about Vitamin D
I won’t bore you with the science of how vitamin D is synthesized in the body, but here are a few key things you should know:
Your body absorbs UV rays from the sun and converts them to the active form of Vitamin D, which is called vitamin D3. A vitamin in “active” form means that it’s ready to use immediately for whatever function the body needs it for.
Sunlight isn’t the only way to get vitamin D though: fatty fish, legumes, egg yolks and supplements can help you maintain optimal levels of vitamin D if you can’t absorb it well or don’t live in a sunny climate year round.
Vitamin D impacts almost every area of your health: bone health, immune health, muscle function, heart health, and mood, to name a few. It has many functions in the body, but the most important functions are calcium absorption, fighting pathogens, reducing inflammation, and regulating blood pressure.
Research shows that vitamin D plays a significant role in mental health, and that low levels of vitamin D have been associated with mental health disorders like depression and anxiety.
However, despite its importance in all these areas of our mental and physical well-being, vitamin D deficiency is shockingly common and affects roughly 1 billion people worldwide.
Things that can contribute to vitamin D deficiency include limited sun exposure, dark skin pigmentation (reduces the skin's ability to produce vitamin D), and age (older people have reduced capacity to synthesize vitamin D).
Signs of Vitamin D Deficiency
Your body will always tell you when something is off. There’s no need to question your vitamin D levels unless you are experiencing:
Chronic Fatigue: vitamin D affects bone and muscle strength, which can make you feel weak and tired if you’re not getting enough of it.
Chronic Sadness or Depression: there is emerging research that a vitamin D deficiency causes a decrease in key neurotransmitters needed for brain health, the absence of which can lead to depression.
Chronic Anxiety: vitamin D plays a role in regulating our stress response.
Poor sleep: sunlight helps to regulate our circadian rhythm, and studies show that vitamin D plays a role in melatonin production.
Bone & back pain: vitamin D is needed for calcium and phosphorus production, which impact bone and muscle health.
Hair loss: vitamin D deficiency can disrupt the hair growth cycle.
Other benefits of sun exposure
Besides Vitamin D synthesis, sun exposure has many other benefits to our health and well-being.
Blood pressure: Sunlight can help lower blood pressure by triggering the release of nitric oxide from the skin into the bloodstream, which helps dilate blood vessels and in turn, reduces the risk of heart attack, stroke, and other cardiovascular diseases.
Sleep: Sunlight also plays a crucial role in regulating the body’s circadian rhythm, which helps improve sleep quality. Exposure to natural light during the day helps to synchronize this rhythm, promoting better sleep at night. Insufficient sunlight can result in sleeping poorly, which has many side effects to our health: increased cortisol, cravings, and hormone disruption to name a few.
Mood: Sun exposure is known to trigger the release of serotonin, a neurotransmitter that contributes to feelings of well-being and happiness. This is why many people feel more upbeat and energized on sunny days. On the flip side, lack of sun (particularly in the winter months) can lead to a form of depression known as Seasonal Affective Disorder (SAD). Symptoms of SAD include fatigue, mood swings, and social withdrawal. Light therapy, which mimics natural sunlight, is often used to treat SAD by boosting serotonin levels and improving mood.
Stress: Spending time outdoors in natural sunlight can significantly reduce stress levels. Sunlight exposure lowers cortisol, the body’s primary stress hormone, promoting relaxation and a sense of calm. Spending time in natural light and outdoor environments can also help us feel more grounded.
How to practice safe sun exposure
While sun exposure is the most natural way to get vitamin D, it comes with risks, particularly skin cancer, so it’s very important to be mindful as there is a delicate balance here. Here are a few things I do to make sure I’m getting the benefits of vitamin D without over doing it and causing harm.
1) A few minutes without SPF. For most people, 20 minutes of sunlight without SPF is safe and sufficient to absorb adequate levels of vitamin D without doing damage to your skin. Those with lighter skin may need to be more sensitive, and those with darker skin may need longer to absorb adequate vitamin D levels.
4. Use a clean sunscreen. Unfortunately, many sunscreens have harmful additives that increase risk of developing cancer, as well. I like using the EWG Skin Deep Cosmetics Database to search for mineral sunscreens with no chemicals or toxic ingredients.
5. Cover up. Wear hats, sunglasses and cover ups to shield your skin from excessive sun exposure, especially if you’re in the pool, lake or ocean where you may not feel the sun’s heat as much.
Dietary Sources of Vitamin D
Remember that vitamin D can be absorbed from many other dietary sources, and it’s especially important to focus on vitamin D in the winter months when sunlight is scarce. Here are a few foods that are rich in vitamin D:
Fatty fish like salmon
Egg yolks
Mushrooms
Vitamin D supplements
Vitamin D and sun exposure are important aspects of overall health, influencing everything from physical, mental, and emotional well-being. Practicing safe sun exposure can ensure that you reap the benefits of vitamin D during the sunny months. For those with limited access to natural sunlight, don’t be afraid to supplement when you need it.
