Learn more, Download the free QSun App to get sun safety personalized recommendations, tailored to your skin type. The top of your hands, again, you may want to protect because, again, most sun exposed and more likely to develop non melanoma skin cancer. The information on the GB HealthWatch website is intended for informational purposes only. It’s micronized vitamin D. We then asked a question. And so they may want to look into an underlying cause of that. Is that something that you think is important? All factual claims are followed by specifically-applicable references. We don't accept ads or corporate funding, or sell supplements. [5]. And perhaps we’ve evolved a mechanism wherein we can store some vitamin D accrued from the summer into the winter. Both. Written by Dr. Michael Ruscio, DNM, DC on But I don’t think they have enough numbers to be able to look at tanning activity and mortality. And they showed that their blood levels on average for 25-hydroxy vitamin D are around 50 ng/mL. As sun exposure puts individuals at risk for skin cancers, the concept of instituting sun avoidance — which would reduce vitamin D levels — and replacement of sunlight with vitamin D supplementation has been in debate for several years. I lived on the East Coast. For example people who are obtaining more time in the sun live in a blue zone or a green zone which have been linked with reduced all cause mortality and/or perhaps are exercising more because they’re living near a blue zone or a green zone. HealthWatch 360 - the best Gene Nutrition Health Tracker App. Now that you better understand the process of obtaining vitamin D through the sun, it makes more sense as to why vitamin D deficiency affects over forty percent of the American population. And the details here—forgive me—are fuzzy. But I always like to check what that conclusion is based upon because, you’re right. All of it was basically absorbed the same way. So therefore, would it enhance absorption? And it’ll tell you anywhere on this planet when you can make vitamin D, how much you make. Let’s say you’re darker skinned. The book is The Vitamin D Solution. Generally speaking, 5 to 30 minutes of unprotected sun exposure to the hands, face, and arms at least three times a week between 11 a.m. and 3 p.m. is considered enough to keep blood vitamin D levels out of the deficient range (<30 nmol/L or <12 ng/mL).[9][10]. The recommendations in the above table assume that you are exposed to this amount of sunlight at least 3 times per week, wearing a swimsuit or shorts and a T-shirt, and have not applied sunscreen. DrMH: Yeah, there was a paper published in 2003 in the Journal of Investigative Dermatology. QSun app to monitor your Vitamin D levels, Maximizing Vitamin D from Safe Sun Exposure. We used to obtain somewhat regular sun exposure by being outside more or potentially working outside. And they have a few products I think are worth mentioning. 17 unique references to scientific papers. Dr. Michael Ruscio, DC. Even if you do live near the equator, are you taking the time to expose enough skin to enough sunlight throughout the week? DrMR: So then for someone who is having a hard time increasing their levels, would you recommend a different form of vitamin D? This tool allows you to calculate UV exposure times to obtain optimal vitamin D synthesis without burning your skin. Download Episode  (Right click on link and ‘Save As’). Of course, I see patients both via telemedicine, via Skype, and also at my physical practice in Walnut Creek, California. DrMR: Well, I’m glad we’re having this conversation to help people with sorting some of this out. DrMR: And thank you again for taking the time, Michael. Fitness Trackers DrMR: And sensible sun would vary from person to person, region to region. They have more aggressive cancers. When you’re exposed to sunlight, you don’t only make vitamin D. But you make a bunch of phytoproducts which we think may have their own unique biologic properties. And they’d be wondering if that also does not seem to offer any additional benefit in terms of form. Learn about SIBO diets and other... Every product is science-based, validated by real-world use, and personally vetted by Dr. Ruscio, DNM, DC. However, some individuals with seemingly adequate UV exposure have been reported to have low serum 25-hydroxyvitamin D [25(OH)D] concentration, results that might have been confounded by imprecision of the assays used. So typically, our hunter-gatherers probably were making about 4000-5000 units a day. Regular sun exposure is the most natural way to get enough vitamin D. To maintain healthy blood levels, aim to get 10–30 minutes of midday sunlight, several times per week. But do you think there is some evolutionary mechanism wherein we top off on our vitamin D stores at the end of summer, and it’s okay to have a lower level (not necessarily a diagnosable low level of vitamin D, but a lower in the normal range) as we come out of the winter and have utilized some of our storage? A different result may be seen in those with Fitzpatrick skin types 4–6. And as people north of the Equator, like in Europe, during the wintertime, they couldn’t make any vitamin D in their skin six months of the year. (3) Amazon and the Amazon logo are trademarks of Amazon.com, Inc, or its affiliates. So it really matters what the type is. Scientists at the Norwegian Institute for Air Research have devised a calculator that will take all those factors into consideration and estimate how many minutes of exposure you need for your skin to produce 25 mcg (the equivalent of 1,000 International Units) of vitamin D. Click here to Learn more. But those who wish to do should do it responsibly, i.e. I remember viewing a TED talk with him some time ago. If you think you may have a medical emergency, call your doctor or 911 immediately. And it’s about 24 ng/mL if you live down in Atlanta. And you’re having a level very similar to these Maasai herders who live in Kenya who are outside every day. "Does sunscreen decrease vitamin D?," Examine.com, published on 24 August 2020, last updated on DrMH: So the Endocrine Society, which is a society that has over 10,000 doctors associated with it, came out with its practice guidelines on vitamin D. And I chaired that committee. Have you heard of the safer tanning beds? Yet, the amount to which sunscreen decreases vitamin D production appears to be small — a counterintuitive finding. DrMH: Correct. And what would you advise in that regard? This is Dr. Ruscio. DrMR: So there might be a mismatch between our skin type and where we’re living latitudinally. Are some tanning beds better than others? And your app provides some guidelines. But that does mean some time in the direct sun with no sun block other than potentially your face and the back of your hands as you were mentioning earlier. Sun exposure provides health benefits not obtained via vitamin D supplementation. And the data are clear on this, even just for maximum bone health, should be at least 30 ng/mL. DrMR: And I have to say, I’ve watched a number of your lectures. If it’s putting out a lot of UVB you should be in that bed for a shorter time (half the time ideally), “Highly absorbable” forms of vitamin D (liposomal, micellized, creams) don’t have any evidence showing they work. In fact, vitamin D is the only vitamin the body can actually synthesize in response to sun exposure, and therefore does not necessarily need to be provided from the diet or supplements. If you’re obese, you need two to three times more. So I have to commend you for that. And only one is the type of ray responsible for vitamin D production in the skin…. Just a couple questions here as we move to a close. But are you in the 40-50 camp? But some of those beds seem to have the highest pressure lights right at your face. So I started my vitamin D research in 1969, working with Dr. Hector Deluca. And I’m sure you’ve gotten this question a lot. And I actually have used the app. Is that a decent baseline for people to start with? Time of year and location are also important factors. Most of them in Europe, I think, are in the range of 1-3%. Throughout the entire United States, we looked at 3.8 million samples of blood that was collected at various latitudes in the United States and asked the question. DrMH: So no question. And that has created a non optimum environment. And the reason is that you don’t absorb 100% of your fat. What people don’t realize is that that’s UVA radiation. The success of this depends on the amount of melanin in your skin. Which is a training tool to help sharpen clinical skills. But if we can steer back toward chronic sun exposure that’s reasonable, it seems like a very good health maneuver, all things considered. One is, what are your thoughts regarding sun exposure versus vitamin D supplementation for health benefits?