Sun, skin and vitamin D
• BY TRACY ERFLING ND
ur planet would not survive without the
sun. It allows for an amazing amount of
energy and nutrients to be produced;
giving Earth the diversity of plant and
animal life we so enjoy. It simply
follows that human bodies are designed and indeed
benefit from sun exposure too ... we also could not
survive without it.
When the sun makes contact with the skin it turns
on cells called melanocytes, which in turn create
melanin. You are genetically programmed to have a
certain amount of melanocytes, consequently
melanin production.
Melanin levels determine our inherent skin color
and increase with sun exposure. For caucasians our
ability to tan is a result of melanin production, for
those with brown or black skin the melanin content
is much higher creating that rich deep color.
Sun protection is indeed an important purpose of
melanin as it deflects harmful UV rays...our own
built in sunscreen! Undoubtedly some individuals
are better at this than others, but most all of us are
armed with this tool of nature.
As researchers adventure further into the role of
melanin they are finding that it possibly has the
ability to protect us in other ways, such as a natural
chelator, removing toxic heavy metals from the body.
A vital nutrient we get from the sun is vitamin D.
Vitamin D’s first production step is in the skin, where
a precursor is created from exposure to UVB rays.
This precursor is sent to the liver, and finally on to the
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18 • GOOD HEALTH 2016
kidney’s (and other tissues) where the final product
(calcitriol) helps the body to regulate blood calcium
levels.
But that’s not all. This precious little vitamin
works throughout the body on many systems. Its
effects are somewhat hormone like in that its activity
is felt from skin to bones. Indeed low vitamin D
levels can contribute to low thyroid function.
It is also a key component to immune function,
assisting white blood cells to enhance the specificity
of their action. I regularly see this vitamin improve
people’s energy and feelings of depression. Not
surprisingly, this essential vitamin is also showing
up as a player in the prevention of many conditions
from cancer to hypertension, heart disease, and
diabetes.
Sadly, vitamin D deficiency statistics are startling
… some researchers claim that this deficiency
affects more than 70% of Americans. This seems to
be especially true in dark skinned people who have
more melanin therefore more sun blocking action;
that means less sun absorption and greater vitamin
D deficiency.
In our more northern latitudes this is also an issue
as the vital UVB rays which create all these sunny
benefits are low to none from the late fall to late
spring. FYI: Vitamin D deficiency can be easily
tested in the blood.
So now you will not be surprised to hear me say
that sun exposure is important…for your skin, hair
and even eyes. Our bodies are incredibly efficient at
soaking up the sun, and even a minimal 20-30
minutes can create powerful, long-lasting results.
And what about sunscreen? I can’t say that I
don’t see a connection between our growing fear of
skin cancer (i.e. sun exposure) and vitamin D
deficiency.
As with everything, my
recommendation when it comes to sun exposure is
that there is a delicate balance to strike; this balance
is all your own, as we are each armed with our own
genetics and circumstances.
Indeed if there is a history of skin cancer or
tendency for burns then your sunscreen free time
may be more limited and would be best earlier in
the day; protecting yourself with clothing, hats, and
shade in the intense hours.
Anyone facing long hours in the sun should
definitely be prepared with not only sun protection,
but shade and hydration too.
For us northwesterners, supplementing with
vitamin D3 during those long winter months is an
important consideration. Quick note: since vitamin
D3 is a fat soluble vitamin it is critical that you take
it with food that has some fat content OR find a
supplement where the vitamin D3 is pre-emulsified
in some type of oil for optimal absorption.
The take-home point here is that the sun is a
necessary and nourishing resource in our
environment … not something to be feared and
avoided. Choose your protection wisely, but don’t
let the next sunny day pass by without taking time
to safely soak up some sun.