Sunshine and Supplements

Sunshine and Supplements: Getting Enough Vitamin D

Author: Stormy Fanning, RN, MSN

            Vitamin D is called the “Sunshine Vitamin” because our bodies can produce it from exposure to the sun. Specifically, the UV rays from the sun cause a substance in the skin to convert to an inactive form of Vitamin D that is then carried in the bloodstream to the liver to be converted to an active form of Vitamin D. The take-home message from all that science is that our amazing bodies are able to provide this valuable nutrient with nothing but the glorious sunshine.

            However, in the blustery Wyoming winter weather, our skin does not usually get enough sunshine to start off the process. If we have one-fourth of our skin exposed (hands, arms, face, and neck) and stand outside at noon in July, we only need to get about twenty minutes of sun to make a sufficient amount of Vitamin D. However, in February, we get fewer UV rays from the sun, and we rarely stand outside in a short-sleeve shirt! Our skin’s ability to produce Vitamin D also diminishes with age.

            Vitamin D plays an important role in many body functions. It balances the calcium in our blood, which helps form strong bones. It also supports our immune system, improves mood and energy, and promotes better sleep. If your Vitamin D level is slightly lower than normal, you may notice only mild symptoms and not even realize that something is a little off. Bringing that level back up will put some spring back in your step, even if you did not know it was missing.

            It is easy and inexpensive to supplement Vitamin D. It can be purchased at your local store or pharmacy and comes in a variety of doses. Ask your doctor or pharmacist what dose they recommend to start. Your doctor can test your blood to see if your level is extremely low but this is only necessary if you have significant symptoms or certain illnesses. For most people, starting with 1,000 IU to 5,000 IU is effective. Vitamin D is dosed in International Units (IU) which is measured differently than milligrams (mg) which makes the number on the dosage seem very high. Vitamin D doses can go as high as 50,000 IU, so 5,000 IU is still a relatively low dose.

            Vitamin D is fat-soluble, which means your body cannot get rid of the excess it cannot use. This is not a concern at low doses, but do not take high doses without consulting your doctor. Vitamin D blocks iron absorption, so if you take an iron supplement, take your Vitamin D supplement at a different time of day.

            Now, you can start enjoying better health and energy with your newest health tool of “Sunshine in a bottle.”

Dr. Daniel Bikle, MD, PhD. “Vitamin D: Production, Metabolism, and Mechanism of Action.”  December 2021.

Cleveland Clinic, “Vitamin D Deficiency” August 2022.

Dr. Robert Ashley, MD. “How much sunshine do I need for enough Vitamin D?” UCLA Health, March 2018.