The Sunshine Vitamin – Vitamin D can Light Up Your Health and Spirits!
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Give me some sunshine, give me some rain
give me another chance, I wanna grow up once again
This song from the latest Hindi movie – 3 idiots has acquired a whole new meaning for me lately…!
Some serious breathlessness over the last few months led me to read up left, right, center about the possible causes. During this exploration, I figured some stunning piece of information that no doctor had ever mentioned to me; let alone emphasizing upon it.
I am referring to the Sunshine Vitamin – Vitamin D, that is produced in our body when our skin comes in direct contact with the UVB rays of the sun.
Would you ever believe that that something as basic (and freely available) as SUNLIGHT can save us from many life threatening diseases?
And the lack of it can cripple us – literally.
The list is really long and serious…
I would like to add here that technically “Vitamin D” is not a “vitamin”. Its metabolic product, calcitriol, is actually a secosteroid hormone and the most potent hormone.
Some of the diseases or conditions that can be caused by Vitamin D deficiency:
- Osteoporosis is commonly caused by a lack of vitamin D. This is because, Calcium cannot be absorbed without sufficient Vitamin D. Period.
- Sufficient vitamin D prevents 17 different types of cancer including prostate cancer, breast cancer, ovarian cancer, colon cancer
- Rickets – Rickets is a disease found in children who are suffering from Vitamin D deficiency. It is characterized by inhibited growth and defects in the long bones.
- Vitamin D deficiency may aggravate type 2 diabetes and impair insulin production in the pancreas
- Obesity impairs vitamin D utilization in the body, meaning obese people need twice as much vitamin D
- Vitamin D is used around the world to treat Psoriasis
- Vitamin D deficiency causes schizophrenia
- Seasonal Affective Disorder is caused by a melatonin imbalance initiated by lack of exposure to sunlight.
- Vitamin D deficiency over a prolonged period leads to chronic low back pain as well as persistent, nonspecific musculoskeletal pain
- Your risk of developing serious diseases like diabetes and cancer is reduced 50% – 80% through simple, sensible exposure to natural sunlight 2-3 times each week.
- Infants who receive vitamin D supplementation (2000 units daily) have an 80% reduced risk of developing type 1 diabetes over the next twenty years.
Besides, the above mentioned diseases, as per the Vitamin D Council in the U.S., “current research has implicated vitamin D deficiency as a major factor in the pathology of heart disease, stroke, hypertension, autoimmune diseases, depression, chronic pain, muscle weakness, muscle wasting, birth defects, periodontal disease, autism, hyperparathyroidism, hypertension, influenza, myopathy (neuromuscular disorders), and more.”
Now you know why the song mentioned above means much more than just poetic bliss to me… 
Read these verses again and you too will interpret it in a whole new ‘light’
Give me some sunshine, give me some rain
give me another chance, I wanna grow up once again
An epidemic of Vitamin D deficiency:
Let me share some latest research that says there is an epidemic of Vitamin D deficiency sweeping across India (and worldwide too) causing severe bone loss in adults across northern India. Inadequate exposure to sunlight and poor nutrition are factors contributing to the vitamin D deficiency, Dr Narayana Kochupillai, head of endocrinology and metabolism at the All India Institute of Medical Sciences, New Delhi, said. He said, Osteomalacia, the loss of calcium from bones brought about by vitamin D deficiency, is leading to life threatening emergencies in young adults. Dr. Kochupillai said that pregnant women, particularly those with a poor intake of calcium through their diet, have been highly susceptible to bone loss associated with vitamin D. “The excessive requirement of calcium during pregnancy pushes such women towards severe osteomalacia,” he said.
You may think (I thought so too..), in a country like India, where sunlight is so abundant (or rather undesirable at times!), why under the sun (pun intended!) would we be deficient in Vitamin D. The problem is – our sedentary lifestyle. Working in centrally air conditioned offices or traveling in cars with glasses (glass cuts the UV rays that carry Vitamin D to our skin) and not being outdoors without an umbrella or sunscreen lotion will cut off the Vitamin D that we can only get either through sunlight or by taking Vitamin D supplements.
Even if you do go out for a walk or a jog, but are fully clad, sunlight will not penetrate the skin thus cutting off Vitamin D. To have your body soak up enough Vitamin D, you have to be in direct contact (minimally dressed) with the sun rays for at least half an hour daily. That explains, why western tourists visiting Goa or other coastal areas in our country like to spend as much time as possible sun bathing,
wearing just the bare essentials. Well, then, one can say our culture is not exactly condusive for this aspect of health requirement!
The rural population is not safe either
Research says 85% of Indian population is deficient in Vitamin D. But then, not 85% of India is urban dwellers. On the contrary, nearly 85% of India live in villages. Well, in rural India, folks work out in the open fields and farms dressed in a mere “dhoti” or “lungi” and these (male) folks may be getting enough sunlight. But Vitamin D works in collaboration with Calcium. These rural people have low calcium levels due to poor diet and nutrition. Hence, despite the fact that they may be getting enough sunlight, they too are at risk of rampant bone loss and other related problems as much as the city dwellers.
Vitamin D Deficiency Symptoms:
If it hurts to press firmly on your sternum (breast bone), you may be suffering from chronic vitamin D deficiency.
Some more symptoms associated with Vitamin D deficiency are:
* Depression
* Difficulty in sleeping
* Excessive fatigue
* Low energy levels
* Low immunity levels
* Mood swings
* Muscle pain
* Weak bones (which might result in fractures)
* Weight Loss
Vitamin D Deficiency Diagnosis
If you think you have all or most of the above symptoms, you might want to get a Vitamin D test done. I got it done and found myself way below the required level. Even if you don’t have the symptoms, it will still be prudent to get the test done to make sure your Vitamin D levels remain healthy all through the year (the levels may drop during winters; particularly if you are living in regions with harsh winter).
The test to determine Vitamin D levels is – 25 hydroxy(OH)2 D blood test. This test is slightly expensive in India. It is for INR 1500 or so but it is the most important step that you’d be taking for your health and vitality.
Note: Some doctors may recommend a 1,25-dihydroxy-vitamin D test, which is not an accurate test to determine Vitamin D levels. So, always go for the 25-hydroxyvitamin D test, also called a 25(OH)D. This test will measure Vitamin D3 levels. Here, I will add briefly that vitamin D3 (Cholecalciferol) is the naturally occurring form of Vitamin D that is produced when the UVB rays of run strike our bare skin.
There’s also D2 but what you want to measure here is D3.
What should be the desired Vitamin D level?
Once you have taken the test, please keep in mind that your levels be above 50 ng/ml (125 nmol/L) year-round. This is the latest recommended level as studied in-depth by the Vitamin D Council in the U.S. Earlier it used to be 30 ng/ml. But, latest research establishes that the body does not reliably begin storing cholecalciferol (Vitamin D3) in fat and muscle tissue until 25(OH)D levels get above 50 ng/ml (125 nmol/L). The average person starts to store cholecalciferol at 40 ng/ml (100 nmol/L), but at 50 ng/ml (125 nmol/L) virtually everyone begins to store it for future use. 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. Levels upto 100 ng/ml are most desirable. Above 100 may start causing toxicity. But then, it’s hard to reach that kind of level. Besides, our system regulates Vitamin D production on its own. So, toxicity is rare.
Vitamin D Deficiency Prevention and Treatment
– The most basic way to prevent as well as treat Vitamin D deficiency is to have unprotected sun exposure for sometime on a daily basis.
– Experts say 15-20 mins in the midday sun is the best to get enough Vitamin D. That’s when the ultraviolet B (UVB) radiation is the maximum and hence carries maximum Vitamin D compared to the morning sun which has Ultraviolet A (UVA) radiation which may be harmful.
– But, pls beware to wear high quality sunglasses to protect your eyes or the rays may cause cataract. — Also, you may cover the head and remember to not stand still but walk while you are in the sun. Experts also say that women should expose their arms and back while men should expose their chest for 15-20 mins.
– To avoid and treat Vitamin D deficiency, make sure that you eat a proper, balanced diet, rich in whole foods and complex carbohydrates.
– You may not still get enough Vitamin D from sun alone. So, taking supplements is a sure shot way to up the Vitamin D levels.
– You may ask your doctor for prescription supplements that come in injection form in various doses. Your doctor may also write oral supplements. These days, calcium supplements come in combination with Vitamin D. So, it’s best that you take calcium plus Vitamin D supplements rather than Calcium alone. Because, like I wrote above, Vitamin D is crucial for Calcium absorption.
– When taking supplements, make sure you are taking Vitamin D3 and not D2.
In India, the prescription Vitamin D injection is in Vitamin D3 form unlike in the U.S. where prescription injections are in D2 form. One may also opt for natural Vitamin D supplements rather than prescription ones. In India, natural Vitamin D3 supplements are hard to find. You may have to scout for high end pharmacies selling imported natural supplements. Or you may buy online from this source: http://www.vitamind3plus.com
Some sources mention Cod Liver Oil as a good source for Vitamin D. But I would personally not recommend it because the quality and quantity of Vitamin D you get from this source is not reliable. There are also other health issues reported by the consumption of cod liver oil.
There are a few food sources for Vitamin D. But then, these may not be the ideal sources for Vitamin D3. They, most likely have Vitamin
D2 which is not the most natural state of Vitamin D. Our bodies have to convert Vitamin D2 into D3 for calcium absorption.
Food Sources of Vitamin D (not necessarily D3)
* Beef
* Cod Liver Oil
* Cooked Liver
* Dry Cereals
* Eggs
* Fortified Margarine
* Mackerel
* Non-fat Milk
* Salmon
* Sardine
* Wild Mushrooms
I’ll share more information on this subject in subsequent posts . So keep checking this space.
And keep soaking the sun
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References:
– Vitamin D Council
– Natural News
– Chicago Tribune
– http://www.nowpublic.com/health/whats-best-time-get-sun
– The American Journal of Clinical Nutrition
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For most of us who would read this post of yours, this would be an eye opener. In this age of fast life and less physical activity where even a jogg outdorr has been replaced by tread mill. We dont pay any heed to how much are we going out in Sun. Even if we know that Sun is the source of Vitamin D, atleast I never realized that I am not going out in Sun atall.
Thanks Rashmie, very informative post, first thing I will get done is get the vitamin D level checked and hopefully this knowledge can help us reduce the probability of us and our families suffering from life threatening diseases.
Srishti, thanks dear for your appreciation and thoughts. Yes, do get the 25 hydroxy(OH)2 D blood test done for sure and start the sun-therapy accordingly
Enlightening! I read it somewhere that if you can pass on the knowledge known to you in a simplified manner,then only you can claim to possess a comprahensive knowledge.In your,so very beneficial article about sunshine vitamin,you have just demonstrated that.Since sharing stands for caring,by sharing such vital information with the readers of your article,you have indeed gone a step ahead in the direction of making your life a little less ordinary.KUDOS!
Thanks dear Arun for your really encouraging words
Pls do not hesitate to suggest a health-specific subject that you think you would like to read or my others readers can benefit from.
Cheers,
Rashmie
My doctor finally figured out that my Vitamin D Deficiency, is due to being indoors most of the time. He said this deficiency can also cause depression. So it’s better to have your doctor check you out, if in doubt.
Good work ! Keep us posting, you are very good writer.
Rashmie,
Hi…I belong to the pharma industry and I am in the process of launching Vitamin D drops for infants and Vitamin D tablets for adults, 1000iu. I have files and files of papers on this epidemic sweeping our country. Medical authorities need to lay down some compulsory guidelines but I dont see this happening in the near future as scores and scores of Doctors themselves are unaware that this problem exists. So right now we are in the process of bringing about awareness of the importance of Vitamin D and the existence of Vitamin D deficiency. Testing Vit D costs around Rs 1200, which becomes too prohibitive for patients. Regular supplementation is the only way out !
Great article you’ve written, is this your first website blog or have you been doing this a while? I’d be interested in reading some more of your things. Links please?
Your writing style is pretty great, do you have a medical background?
Thank you! I really appreciate your article, in fact I think you deserve a thumbs up.