Vitamin D Supplements and the Sun: What are the Latest Recommendations?

Posted by dermcareonline on December 21, 2009 under osteoporosis, sun protection, vitamin D |

Vitamin D: Are We Getting Enough?

Vitamin D is a very important vitamin because it controls normal levels of calcium and phosphorus in the body. This helps to make and keep the bones strong. It also protects against osteoporosis, high blood pressure, cancer, and other autoimmune diseases. Vitamin D is easily obtained from your diet by eating fish, eggs, cod liver oil, and dairy products. When your skin is exposed to the sun, vitamin D is also produced in the skin. However, for years dermatologists have been recommending avoidance of excessive sun exposure at peak hours (10 a.m. to 2 p.m.), and recommending sun protective clothing. In contrast, some endocrinologists have recommended exposure to UV radiation so that people get adequate Vitamin D levels in the body.

The new guidelines from the American Academy of Pediatrics now recommends that all children should receive 400 IU of vitamin D daily, either through the diet or with vitamin supplements. The recommended doses for vitamin D for adults up to age 70 is 400 IU, and 600 IU for adults older than 70. Some doctors are now recommending 1000 IU per day of vitamin D3 supplementation for those patients who are avoiding or protecting themselves from the harmful rays of the sun.

These guidelines are coming in response to the reports of rickets in infants and children in the United States. Rickets and osteoporosis are diseases caused by a lack of vitamin D intake. There are about 10-12 million Americans with osteoporosis.

The controversy lies in whether in addition to your dietary intake of vitamin D, do you expose yourself to more harmful sun rays, to get more vitamin D? You ask yourself, “But I thought my dermatologist told me not to go out in the sun, and if I do go out in the sun, I need to cover up and wear sunscreen?!” What do we do? Too much sun causes skin cancer, too little sun causes a deficiency in vitamin D. According to a recent study, exposure of the arms and legs for 5-30 minutes, twice is week is probably sufficient for most people. It is also important to know the current recommended daily doses of Vitamin D.

Know if you are at risk for vitamin D deficiency and get the necessary supplements.
Children at risk:
-Breast fed babies (mother’s milk does not contain enough vitamin D)
-Children that consume less than 1 quart of milk a day need supplementation
Adults are at risk:
- People with dark skin (they need 6 times more UVB to make vitamin D)
-Obesity (since vitamin D is kept in adipose tissue)
-Elderly (thin skin of the elderly does not have enough vitamin D precursor)

Follow the recommended daily dietary intake and limit your sun exposure. If you are getting pink or a sun burn, you’ve probably had too much. 
A healthy diet is also recommended. A blood test can be done to detect the levels of vitamin D in the blood.

As with any new recommendation, it is best to discuss the issues of vitamin D, the sun, blood tests, and supplementation with your physician.
Be sun smart.