The big, bad, burning vitamin D! Vitamin D comes mainly from sun exposure, and helps to regulate calcium absorption in the body. Major risk factors of vitamin D deficiency are lowered immunity, osteoporosis, muscle weakness and even diabetes type 2. Vitamin D requirements can’t be adequately met through dietary sources, though a small amount can be found in animal products (fish liver oils, tuna, butter, egg yolk, milk) and sprouted seeds.
Vitamin D receptors are present in all tissues and cells! In other words, IT'S A PRETTY BIG DEAL, and something we need to ensure we are getting enough of. Vitamin D is measured in IU (international units) or micrograms. Infants need 300IU daily, ages 1-24 need 400IU and people over 60 need 1000IU as the daily minimum. To put this into achievable terms, to absorb 1000IU of vitamin D in Brisbane we need to expose 15% of our body (hands, face, arms) to the sun for 6-8 minutes during summer and 15-20 minutes during winter. Is this something you are managing to achieve every day? Many people aren’t, and this is where supplementation can make a big difference to avoid the effects of deficiency.
The sunshine state should have nothing to fear when it comes to getting adequate vitamin D, right? Unfortunately, nothing is further from the truth! A pretty even half of the population in Queensland are deficient in vitamin D, and those results spread across all age groups. It’s easy to see how there has been some confusion created around the role of vitamin D in a healthy body, and the symptoms and risks that come with deficiency. Australia has long engaged in the slip-slop-slap message; to encourage avoiding exposure to the sun. It is widely theorised that the strength of this message in staying away from the sun at all costs is partly responsible for the increase in vitamin D deficiency.
If you are a huge fan of sunscreen and are wondering how to get this support without creating any damage to the skin, know that the absorption of vitamin D from the face is very minimal. Vitamin D is best absorbed from the torso and upper extremities, so you can still wear a hat and your facial sunscreen to protect your skin, and expose the rest of your body where possible to natural sunlight. Sun exposure is incredibly important for skin health, as it triggers melanogenesis which is a protective mechanism in the skin, and also the process by which our skin gets its colour.
Get your buns out when the sun’s out!
Much love,
Em (Founder, Naturopath, Skin-thusiast)
