The days are finally getting longer, but the cold and wind have kept us indoors through much of this winter. Even if we were outside on a regular basis, our skin would produce very little, if any, vitamin D. While the sun is closest to the earth in winter, the sun’s rays are entering at such an oblique angle (zenith angle) the solar ultraviolet B (UVB) rays are blocked by the ozone layer — and it is this solar UVB radiation that stimulates vitamin D production. But even in the summer, in the early morning and late afternoon, the zenith angle of the sun’s rays is so oblique that very little vitamin D is produced in the skin.
Why is this important? Vitamin D is recognized as the sunshine vitamin, and if we get little UVB radiation, we produce very little vitamin D. More than 90 percent of the vitamin D we need comes from casual exposure to sunlight.
But production decreases sharply with increased skin pigmentation (racial or seasonal), advancing age and use of sunscreens. Other important factors include the season and even the time of day. As a result, dark skinned individuals and the elderly may suffer from vitamin D deficiency, especially during the winter months.Vitamin D is assumed to be plentiful in a healthy diet but, in truth, very few foods naturally contain it and only a few are fortified with it. Moreover, recommended intakes of vitamin D are not sufficient to prevent deficiency. This, together with the widespread use of sunscreens and an overall lack of sunshine exposure, is the reason vitamin D deficiency is now epidemic in the United States.
Adults with vitamin D deficiency absorb calcium poorly and are at increased risk for osteoporosis and related fractures. If this deficiency is not corrected, extreme degrees of deficiency may ensue, leading to the painful bone disease of osteomalacia.
Other consequences of vitamin D deficiency include impaired neuromuscular function with poor balance, decreased muscular strength and increased falls. Individuals may complain of deep aching bone pain, weakness and muscular discomfort. Such patients are often misdiagnosed with fibromyalgia, chronic fatigue, myositis or other nonspecific conditions. It has been estimated that 40 to 60 percent of patients with fibromyalgia may have some component of vitamin D deficiency and osteomalacia. Vitamin D deficiencies have been demonstrated to increase the risks of many autoimmune diseases including Type 1 diabetes, rheumatoid arthritis, multiple sclerosis, inflammatory bowel disease and psoriasis. Another action of vitamin D is thought to be important in keeping cell growth in check, and preserving normal cellular proliferation and differentiation, thus preventing cells from developing into unregulated cancers. Deficiency of vitamin D is now felt to contribute to several major cancers, notably
prostate, colon and breast.
So what can be done to prevent vitamin D deficiency? First, it’s important to recognize that it exists, that it is epidemic and that it may affect you since no age group is immune. Even teenagers and children are at risk. Second, get sensible sun exposure — 5 to 10 minutes at a time, two to three times per week between the hours of 10 a.m. and 3 p.m. in the spring, summer, and fall. (It is equally important to avoid chronic, excessive exposure to sunlight which increases the risk of nonmelanoma skin cancers.)
Increased dietary and supplemental vitamin D intakes of 800 to 1000 international units (IU) per day are reasonable and safe.
Maintaining a normal vitamin D status should be a high priority for all of us, with the help of our doctor.
– Dr. James Maddy practiced internal medicine and endocrinology in Casper for more than 30 years before retiring in 2004.
Much of the research for this article was take from the works and publications of Dr. Michael Holick, Boston University Medical Center, and Dr. Robert Heaney, Creighton University, in Omaha, Neb.
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solar uvb radiation,
time of day,
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vitamin d deficiency,
zenith angle
The use of some vitamin supplements can be controversial, with scientists and manufacturers arguing over their usefulness. But they don’t spend much time arguing about the lowly and somewhat boring multivitamin.No one has ever argued that multivitamins might not be good for you. Until now.