My doctor said I need to go out in the sun more often to get more Vitamin D. I don't get why because I go outside for hours and hours, but there are some days were I stay inside all day...
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It's very hard to get vitD sufficient from the sun because UVB rays are only available part of the year (for most of the world) & only for a couple or so hours a day when available. If you do get UVB rays & then wash or wipe the oils off your body within 48 hours, then you lose the capability of making vitD. Sunlight through window glass blocks UVB rays but not UVA rays which destroys vitD.Despite the abundance of sunshine in the Middle East allowing vitamin D synthesis all year round, the region registers some of the lowest levels of vitamin D and the highest rates of vitamin D deficiency worldwide. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3068797/Vitamin D3 deficiency has become an epidemic, probably because people are washing daily. If you wash skin exposed to the sun within 48 hours, you wash off the oils where the vitamin D production starts. In northern latitudes (above that of Atlanta, Georgia) the sun is at too low an angle for half the year to provide sufficient UV radiation. If even available, UVB rays are only accessible while the sun is directly overhead. Most people need to take vitamin D, especially seniors, as the ability to synthesize vitamin D in the skin declines with age.With exposure to sunlight in the summer, the body can generate up to 20,000iu of vitamin D per hour with no ill effects. In addition, no adverse effects have been seen with supplemental vitamin D intakes up to 10,000 IU daily.Vitamin D3 is not a vitamin at all but a necessary hormone that effects the immune system, bones & nearly every aspect of health. Having low Vitamin D levels greatly increases risk of cancer, heart disease, diabetes, MS & being deficient can create or greatly exacerbate health problems. Many researchers claim that optimized vitamin D levels are more effective than a flu shot in preventing viral infections.Always take your vitamin D with a fat-containing meal to ensure absorption.http://www.drweil.com/drw/u/QAA400676/More-Vitamin-D.htmlSome prescription vitamin D supplements are the wrong type (ergocalciferol - vitamin D2). As warned by the National Institute of Health -http://www.ncbi.nlm.nih.gov/pubmed/17023693Luckily you can buy vitamin D3 (cholecalciferol) over the counter and the upper limits are extremely high. U.S. RDA are much too low. Current recommendations from researchers are for 35iu per pound - a 143# person needs minimum of 5000iu per day (which is for minimal needs and does not replenish depleted stores) & the rda is 600iu. Research published by Grassroots Health from the D*Action study shows that 97.5% of the adult population needs to take 9,600 IU's of vitamin D per day in order to elevate their levels above 40ng/ml, which they believe is the absolute minimum for disease prevention. Need 14,100 IU/d to get 97.5% of the population above 50 ng/ml Universal intake of up to 40,000 IU vitamin D per day is unlikely to result in vitamin D toxicity.I also highly recommend a low carb way of eating for optimal health.http://curezone.com/forums/fm.asp?i=1560518#ihttp://articles.mercola.com/sites/articles/archive/2009/10/10/Vitamin-D-Experts-Reveal-the-Truth.aspxYour vitamin D level should never be below 32 ng/ml, and any levels below 20 ng/ml are considered serious deficiency states, increasing your risk of as many as 16 different cancers and autoimmune diseases like multiple sclerosis and rheumatoid arthritis, just to name a few.They found that the body does not reliably begin storing cholecalciferol in fat and muscle tissue until 25(OH)D levels get above 50 ng/ml (125 nmol/L). That is, at levels below 50 ng/ml (125 nmol/L), the body uses up vitamin D as fast as you can make it, or take it, indicating chronic substrate starvation—not a good thing. 25(OH)D levels should be between 50–80 ng/ml (125–200 nmol/L), year-round.http://www.vitamindcouncil.org/health/deficiency/am-i-vitamin-d-deficient.shtmlhttp://www.womentowomen.com/healthynutrition/vitamind.aspxhttp://enews.endocrinemetabolic.com/2008/05/vitamin-dthe-cure-for-many-diseases.html83% of people with low back pain were vitamin D deficient95% of people with chronic pain had the pain go away with vitamin D Symptoms of acute vitD deficiency can include -Hair LossWeakness, Sadness, Listlessness, Tiredness, Muscle-Pain, Cramps, Circulation problems, Twitching, (Eyelid, Arm, or Legs)fingernails have small white spots, Dizzyness, Headache,Standing causes back, hip, groin, and/or leg pain.Other Answers:
- 10 minutes of sun exposure on your hands and face is sufficient for a daily dose of Vitamin D. It's fat-soluble so it remains in your body longer than water-soluble Vitamins like C and B. If you're outside for hours and hours some days I don't get why you need more exposure either, unless your body isn't making D efficiently.
- Your body needs five to thirty minutes of exposure to the skin on your face, arms, back, and legs (without sunscreen) two times every week. The amount of exposure also depends on the time of year. In the northern hemisphere, the UVB rays are more intense in the summer months and less intense in the summer months.
