Two new medical studies suggest that spending a little time in the sun every day and a supplemental vitamin might keep our brains sharper longer.
Hello sunshine
Vitamin D continues to shine as the darling nutrient of the decade as researchers learn more about its seemingly endless benefits to our health. Our bodies manufacture vitamin D, the “sunshine vitamin,” when our bare skin is exposed to the sun.
Two recent studies suggest that vitamin D may protect brain health as we age. One study followed 858 adults at least 65 years old for 6 years. During that time, people with the lowest blood levels of vitamin D had 60 percent more decline in thinking and memory than those with the highest levels.
The second study followed 3,173 adults, ages 50-79, for 29 years. During that time, people with the lowest vitamin D levels had a 67 percent higher risk of developing Parkinson’s disease.
A laundry list of ills
The link between vitamin D and brain function isn’t clear yet. But continuing research links low levels of vitamin D to increasingly more health problems than just weak bones, such as heart and blood vessel disease, autoimmune diseases, cancer, infections, type 2 diabetes, obesity, inflammatory bowel disease, rheumatoid arthritis, multiple sclerosis and osteoporosis.
I’m not surprised. Most of us are light deprived.
This isn’t what our bodies signed up for
Human beings evolved under the open sky on broad savannahs and plains, where the sun was plentiful. Modern life keeps most of us inside artificially lit boxes we call buildings most of the time. Indoors we get a tiny percentage of the light we’d get if we were outdoors, but our bodies are still biologically calibrated to that higher level of sunlight.
Because our eyes, and we as a species, are so incredibly adaptable, we aren’t aware of the huge difference between what we need and what we get. Which means that 85 percent of the U.S. population is estimated to be Vitamin D deficient and more than 95 percent of U.S. senior citizens are deficient.
Connect the dots
While I’m not a researcher – and with all due respect to those who bring us these insightful findings – I don’t think it’s off base to connect the dots: 1) Humans evolved under the sun. 2) The human body requires sun to produce Vitamin D. 3) Modern humans don’t get adequate sunshine. 4) Vitamin D deficiency is worldwide, especially in regions farther from the equator. 5) Low levels of Vitamin D cause myriad health problems.
Part of the reason modern humans don’t get enough sunshine is the widespread fear of skin cancer from overexposure. Some researchers and doctors are starting to advocate that safe sun exposure is far better for our health than we realize.
You think?
Safe sun exposure is in
Set aside your fear of skin cancer for a moment. We’re taking about safe exposure here to some portion of your unprotected skin only 10 or 15 minutes a day or at least several times a week. Dr. Joseph Mercola says optimal exposure to achieve Vitamin D equilibrium is when white skin turns the lightest shade of pink, about 20 minutes. It may require three to six times more exposure for darker skin.
Simple changes
So, take a short walk with bare (no sunscreen) arms or a bare face. Tomorrow, repeat.
Eat foods rich in Vitamin D. Fortified milk, orange juice and cereals have long been staples of the American diet. Fish – wild salmon, tuna, mackerel and sardines – and fish oil are good sources, as are eggs and cheese.
Consider asking your doctor to test your vitamin D level. This simple test is called the 25 hydroxyvitamin D test. Then discuss taking a Vitamin D3 supplement with your doctor. D3 is the form of vitamin D manufactured by our bodies.
Folks farther from the equator, who spend more of the year bundled up or inside away from the cold, likely have lower vitamin D levels.
Careful with the dosage
Because it is fat soluble, taking mega doses of vitamin D is never a good idea, although recommendations for minimum doses vary. Some medications, such as steroids and cholesterol-lowering drugs, interfere with Vitamin D uptake.
On the low end, 200 IU is recommended for those under 50, 400 IU for those 51-70, and 600 IU for those over 70. The National Osteoporosis Foundation believes that is too low and recommends 800-1000IU for all adults over 50. The Institute of Medicine says daily intake up to 2000IU is safe.
Don’t guess. Get your vitamin D level tested and supplement accordingly.
The brain plan
Here’s the plan:
- Get outside for daily (if at all possible) walks, leaving some skin unprotected.
- Eat Vitamin D rich foods daily.
- Get your level tested. Then supplement.
Here are several links to learn more about Vitamin D and it’s role in our health.
Slideshow: Amazing Vitamin D, Nutrition’s Newest Star
Test Values and Treatment for Vitamin D Deficiency
The Surprising Link Between Depression and Alzheimer’s
Experts Starting to Agree that More Vitamin D is Better
News Review from Harvard Medical School – Vitamin D May Affect Brain Function
Let me know what your doctor says, or your experience with increased sunshine or Vitamin D in the comments.
{ 10 comments… read them below or add one }
hi Marsha, wow this is freaky timing. I just had some tests done and my Dr told me I was low in Vitamin D. LIving in the melanoma country of the world (Australia), I’m a bit leery of spending time in the sun. I have worn sunscreen every single day of my life since I was 14. Having had 3 really bad sun burns as a child, my skin is already damaged. The Mole Scan doctors said that sun burns before the age of 10 will continue to have long term affects long into adulthood, even if you stay out of the sun as an adult. There are so many mixed messages about the sun!
My Dr said that I would need to spend one hour in middle-of-the-day sun to get enough vitamin D. Really? was my reply. One HOUR? Middle-of-day (ie: strongest) sun?
So I’m taking a supplement now.
Thanks for a thought provoking piece!
Jill,
So glad you had the test and found out what you need to do! Yes, early burns can come back to haunt you later, unfortunately. My sister developed two melanomas on her face decades after teen-age burns.
I doubt you need an hour in the strongest sun. Check out Dr. Mercola’s link at the bottom of the post. He advocates no more than 20 minutes to reach “equilibrium.”
In any case, you know what you need to do to both protect your skin and get the Vitamin D you need. Please let me know how the supplement works for you.
Cheers,
Marsha
Thanks for sharing this important information Marsha. I first heard about it via a Dr. Amen special on PBS. He lives in southern California and spends a lot of time outdoors, as do I, yet was surprised to find his blood levels of Vitamin D were very low.
A close relative of mine had her level tested recently and hers was also very low even though we spend a good amount of time outdoors and don’t always wear sunscreen. She’s under doctor’s orders to take 2000 mg per day. I haven’t had a blood test but I’ve decided to supplement with 1000mg just to be sure. It’s been a couple of months and I’m happy to report I’ve that some chronic muscle and joint pains have subsided – but that’s just subjective.
According to Dr. Amen, we should take the D-3 form, but anyone who chooses to supplement should check with their doctor.
Linda Gabriel´s last [type] ..The Magic of Seeing Something in a New Way
Linda,
Thanks for sharing that information. The idea that people who live in warmer, sunnier places are automatically immune from sun deprivation issues is being shown to be a myth, isn’t it?
I’m so glad you took action on the information and are starting to notice a difference. Keep me posted, please!
An excuse to eat more feesh? Watch me cry!
Seriously, it makes a lot more sense to me why certain things, like those kinds of fish, just ‘happen’ to be my fave foods.
Thank you for this informative post! It’s good to know that I’m taking a good route.
Thnx also for putting down about dosing. I’m careful about the fat-soluble vitamins, so it’s good to know that I’m still within safety limits!
thanks so much for this article! it came at a really good time for me as i’m actually thinking about starting to take a vitamin d supplement because of anxiety/depression. i’ve read that vitamin d3 especially might have a significant effect on moods, and while it’s not 100% proven, it makes sense to me – it is proven that vitamin d comes from being in the sun, and weather has a huge effect on my own mood. i’ve been recording what i eat daily on fitday.com and according to that i have very low levels of vitamin d.
i’ve been on the fence about it, but this article inspired me to give it a try. i will, however, get tested first! thanks!
Michelle´s last [type] ..some more holga
Good for you, Michelle, for taking action to get the information you need to take the next steps.
I think it’s amazing that the more we learn the more we realize how intricately connected with our environment we truly are. Let me know how the vitamin D3 works for you.
Hey Marsha-
This is a great article. I’ve linked to it from my latest blog post, 7 Ways to Stop Crying and Get Out Of Emotional Overwhelm.
You’ll find it here:
http://antistressandpainblog.com/7-ways-to-stop-crying-and-get-out-of-emotional-overwhelm/
Michelle
Michelle – Stress Relief for Caregivers´s last [type] ..It’s OK To Cry To Relieve Emotional Stress
Thanks, Michelle! I hope your readers find it helpful. They are lucky to have you in their corner.
This a very good post on a subject of great interest to me. You make a number of excellent point, especially about the importance of safe sun exposure. Our skin make enormous quantities of Vitamin D when exposed to the right amount of sunshine. So we need to not be afraid of the sun, just be smart about our level of exposure to it.
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