Think Twice: Spend Time in the Sun for Vitamin D
It’s true that most Americans don’t get enough vitamin D in their diet. And it’s also true that basking our skin in sunlight, without sunscreen, allows our body to manufacture the essential nutrient. However, we can think of healthier ways to go about getting our RDA of D—ones that don’t involve wrinkles, skin cancer or premature aging.
The more scientists study vitamin D, the more convinced they are of its importance to good health. Because vitamin D is not found in a lot of foods, few people are getting enough of it. However, even a short amount of time in the sun without sunscreen raises the risk of skin cancer. In addition, the amount of vitamin D formed during exposure to sunlight varies greatly with time of the year and geographical location. By adding supplements and eating vitamin-D fortified foods, you can get enough of this “sunshine vitamin” without risking your health.
Vitamin D has long been known for its role in building healthy bones. It helps the body absorb calcium and prevent osteoporosis. More recently, research has linked vitamin D deficiency to heart disease, infections, general poor health, and even some cancers. Researchers think vitamin D might play a role in other diseases, too.
The older you are, the more vitamin D you need. The U.S. government recommends adults get between 200 and 600 international units (IUs) of vitamin D each day, depending on age. However, some experts are recommending more, as much as 1,000 IU a day, and there is an ongoing debate about how much is enough. Meanwhile, a recent study found that the average blood level of vitamin D in adults is on the decline. Nearly three out of four adolescent and adult Americans don’t get enough. One reason may be that we’re spending less time outdoors—and when we are in the sun, most of us dutifully slather on sunscreen. While sunscreen protects against the harmful effects of the sun’s rays, it also blocks the body’s ability to manufacture vitamin D.
But think twice before leaving the sunscreen at home. Although some doctors still recommend spending a limited time outdoors without sunscreen, many say the risk of skin cancer is too great to rely on sunshine for your daily dose of vitamin D. The sun is responsible for 1.5 million skin cancers and 8,000 deaths in the United States every year, and it’s not known whether there’s any safe level of sun exposure. Plus, most of us probably get some vitamin D even when we use sunscreen because we don’t always apply enough or reapply it when we should.
Your diet can supply some vitamin D, but most Americans don’t eat nearly enough foods that are rich in the nutrient. Very few foods contain vitamin D naturally. Its best sources include cod liver oil, salmon and other fatty fish; shrimp; beef liver and egg yolks. Most dietary vitamin D comes from fortified foods (with vitamin D added) like milk, most cereals and some brands of orange juice, yogurt, soy products and margarine.
For people who avoid the sun or live in northern climates, taking vitamin D supplements is especially important. Many multivitamins contain the recommended amount of vitamin D, but check the label. The vitamin D in food and supplements works as well as that provided by the sun, but without the risk of skin cancer or skin damage.
Bottom Line: You don’t need to risk skin cancer to get enough vitamin D. You can get enough of the nutrient from seafood, fortified food and vitamin D supplements.