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New research challenges a common assumption about the relationship between vitamin D and sunlight.A recent study found that spending more time in the sun didn\u2019t curb vitamin D deficiency in older adults.Here\u2019s how to actually get more vitamin D, according to experts.<\/p>\n
In the pubic imagination, vitamin D and sunshine are all but inseparable\u2014you\u2019ve probably heard someone refer to sunbathing as \u201cgetting some vitamin D<\/a>\u201d or call vitamin D the \u201csunshine vitamin.\u201d But it turns out that the two may not be as closely linked as we thought. In fact, new research reveals that exposure to sunlight may not significantly affect our vitamin D levels.<\/p>\n That\u2019s the takeaway from a recent study published in the European Journal of Clinical Nutrition<\/a>, which investigated the relationship between sunlight and vitamin D<\/a> levels among older adults and ethnic minorities with darker skin pigmentation. Of the 299 participants screened for the study, about 55% of the older adults and 72% of the darker-skinned individuals had vitamin D deficiencies<\/a> or insufficiencies\u2014deficits that weren\u2019t remedied during the summer months, when the participants were theoretically exposed to more sunlight.<\/p>\n So, is vitamin D really the \u201csunshine vitamin\u201d after all? Below, experts break down what you need to know.<\/p>\n Meet the experts: Melissa Prest, D.C.N., R.D.N., spokesperson for the Academy of Nutrition and Dietetics<\/a>; Keri Gans, M.S., R.D.N., C.D.N., registered dietitian and author of The Small Change Diet<\/p>\n Why are the findings significant?<\/p>\n We\u2019ve long known that vitamin D is essential for health. \u201cVitamin D helps the body absorb calcium<\/a>, making it essential for strong bones<\/a> and teeth,\u201d says Melissa Prest, D.C.N., R.D.N., spokesperson for the Academy of Nutrition and Dietetics<\/a>. \u201cIt also supports muscle function and plays an important role in immune health.\u201d<\/p>\n Because of vitamin D\u2019s importance, some experts have urged adults to ensure they spend time<\/a> in the sun regularly\u2014even though unprotected sun exposure can lead to sunburn<\/a>, certain types of skin cancers<\/a>, and other skin spots<\/a>. However, the findings of the study challenge a long-held assumption that increasing our sunlight exposure will increase our vitamin D levels.<\/p>\n \u201cThe biggest takeaway is that if someone is already deficient in vitamin D, relying on sunlight alone may not be enough to restore healthy levels,\u201d Prest says.<\/p>\n While we should all strive to get enough vitamin D, the findings are particularly applicable to those at higher risk for vitamin D deficiency<\/a>, according to Keri Gans, M.S., R.D.N., C.D.N., registered dietitian and author of The Small Change Diet. \u201cThis appears especially relevant for older adults and people with darker skin, who may need to rely more on dietary sources, fortified products, or supplementation to meet their needs.\u201d<\/p>\n What does this mean for you?<\/p>\n If you\u2019ve been relying on fun in the sun to get your vitamin D fix, you may need a new strategy. \u201cDon\u2019t assume that spending more time outdoors will correct a vitamin D deficiency,\u201d Prest warns. \u201cIf you\u2019re at risk or have been diagnosed with low vitamin D, ask your healthcare provider about having your levels tested and whether a vitamin D supplement<\/a> is appropriate for you.\u201d<\/p>\n Furthermore, if you do take vitamin D supplements, or make efforts to increase the amount of vitamin D-rich foods<\/a> in your diet, don\u2019t slack on those efforts when the sun comes out. \u201cThe major takeaway is that vitamin D insufficiency can persist year-round among groups already at higher risk,\u201d Gans says. \u201cIn this study, more than half of older adults and nearly three-quarters of darker-skinned participants had low vitamin D levels, with little improvement in the summer.\u201d<\/p>\n Add Prevention as a preferred source in your Google search results.<\/p>\n Use your Google account to add this to your settings.<\/p>\n Add to Google settings<\/p>\n It\u2019s also worth noting that not only does unprotected sunlight exposure have little impact on vitamin D levels, but Gans warns not to \u201crely on additional sun exposure or sacrifice sun protection to improve [your] vitamin D levels. Instead, include vitamin D-rich or fortified foods regularly and discuss supplementation with a healthcare provider, especially if you are older, have darker skin, or have limited sun exposure.\u201d<\/p>\n How to get more vitamin D<\/p>\n First, how much vitamin D should you be getting? According to Prest, \u201cmost adults up to 70 years old need 600 IU (15 micrograms) of vitamin D per day, while adults over age 70 need 800 IU (20 micrograms) daily. Some people with a deficiency may require higher doses under medical supervision.\u201d (Gans notes that these dosage recommendations assume minimal sun exposure.)<\/p>\n Both dietitians suggest the following measures to increase your vitamin D absorption.<\/p>\n Eat more vitamin D-rich foods<\/p>\n The best natural way to increase your vitamin D levels is to get as much of it from food as you can. \u201cFatty fish, such as salmon<\/a>, trout, tuna, and sardines<\/a>, are among the best natural sources,\u201d Gans says. \u201cFortified milk, plant-based beverages, yogurt<\/a>, cereals, and some orange juices can also help, as can egg yolks and UV-exposed mushrooms.\u201d<\/p>\n Consider a vitamin D supplement<\/p>\n \u201cFor many people, food alone isn\u2019t enough to meet vitamin D needs,\u201d Prest explains. \u201cIf blood tests show you\u2019re deficient, a vitamin D supplement is often the most effective and reliable way to restore healthy levels, under the guidance of your healthcare provider.\u201d<\/p>\n While vitamin D supplements can be helpful, Gans warns not to overdo it. \u201cSome people may benefit from a supplement. However, more is not necessarily better, and the appropriate amount should be discussed with a healthcare provider,\u201d she explains.<\/p>\n The bottom line<\/p>\n While the study\u2019s findings are intriguing, Prest notes that the researchers are vague about important factors like exactly how much sunlight the participants were exposed to, whether they wore sunscreen<\/a> or protective clothing<\/a>, or whether medical conditions affected their ability to produce or metabolize vitamin D. \u201cThese factors can all influence vitamin D levels and should be considered when interpreting the results,\u201d she says.<\/p>\n![\"Google\"](\"https:\/\/www.prevention.com\/_assets\/design-tokens\/fre\/static\/icons\/social\/google.1467f37.svg\")
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