You know many health and wellbeing influencers will plug the next thing that seems achievable. Now to get vitamin D we have to go emigrate the equator preferably move there, sunbathe naked at a circle time, angle and position, every day.
Not done yet…then you need to stay there for an hour and switch sides while you’re at it.
lets look into this and see if its actually the case or will we be doomed with low vitamin D conversion for eternity?
Table of Contents
Table of Contents
Vitamin D Rich Foods
The truth is for centuries many cultures thrived away from the equator and still got adequate vitamin D. Notably from food sources as it is a hormone found in some animal foods such as oily fish, liver and eggs.
Storage to Active Vitamin D Conversion
We have to convert cutaneous 7-dehydrocholesterol to pre-vitamin D3. It is true darker skin converts less, one study suggests 0.3% compared to the lighter skinned participants of 3% with 30 minutes of sun exposure (1). However, what the study leaves out are the level of co-factors present in the research participants. Magnesium, Vitamin K 2 & Cholesterol. Magnesium is actually required for all the enzymes required in Vitamin D metabolism. Whilst Vitamin D is converted in our liver and kidneys, we need cholesterol in the form of animal fat to aid this process. With the promotion of plant based lifestyles & the flawed fear-mongering cholesterol causes heart attack myth, is it fair to suggest that many may be lacking these essential cholesterol rich foods in their diet?
Sun
Whilst there it is true that the winter sun in Europe is not going to be as effective as in summer or nearer the equator. the idea that we all need to move to a tropical country and sunbathe all day is an exaggeration. It is interesting to nota that traditional foods available in colder regions are infused with not just Magnesium, but also Vit-A, and Vit-K the co-factors mentioned before and these regions have been inhabited for generations.
How should you get enough Sun?
Without vitamin S you simply cant convert vitamin D. However you do not need to sunbathe naked all day. Eat a whole-food diet of traditional foods particularly in winter & get some morning sun. Before its too bright look at the sun, give the sun a good stare. If you can take your shirt off in your garden or balcony great. If not roll your sleeves up and just be with the sun for a few minutes, 5 minutes, 10 minutes. You will be fine, some sun every day is better than no sun for long stretches of time.
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