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Uncovering the Truth: Why Daily Sun Exposure is Essential for Preventing Vitamin D Decline

Writer's picture: Mikaela GiaquintaMikaela Giaquinta




Signs your low in Vit D through the skin...
Signs your low in Vit D through the skin...

Vitamin D, often referred to as the "sunshine vitamin," is essential for maintaining healthy bones, regulating the immune system, and promoting optimal physiological functions. Although Vitamin D can be synthesized through exposure to sunlight and obtained through dietary sources, deficiencies are becoming more common due to factors such as limited sun exposure, aging, and poor dietary intake. A decline in Vitamin D levels can have a profound impact on both skin health and systemic function, with far-reaching consequences. This article examines the signs of Vitamin D deficiency, the impact on skin and overall health, and the associated risks of prolonged deficiency.


One reason to the risen decline in vitamin D is through the heightened awareness of skin cancer risks which leads many to fear being sun exposed which results in taking extra sun protection measures. Avoiding being exposed to sun can limit vitamin D production.


Unlike other vitamins, vitamin D is also a hormone that supports various bodily functions. These include maintaining strong bones, improving immune responses, and regulating mood. In this post, we will explore how sunlight acts as a natural source of vitamin D and why incorporating regular sun exposure can help prevent a decline in this essential nutrient.


Vitamin D is our bodies need to produce and can only do so by its response to sunlight. When ultraviolet B (UVB) rays hit our skin, we convert a substance called 7-dehydrocholesterol into vitamin D3. This vitamin is then absorbed into the bloodstream and transported throughout the body.


Research shows that vitamin D is crucial for calcium absorption and promotes bone health. Insufficient levels can lead to serious health issues like osteoporosis, weakened immune function leading to more infections, and mood disorders such as depression.


Globally, an estimated 1 billion people suffer from vitamin D deficiency. Some reasons for this include lifestyle habits, geographic location, and seasonal changes that restrict access to sunlight.





Read further to understand the role it plays on your health and how the skin can be one of the first ways to telling you that it needs more vitamin D.








Signs of Vitamin D Deficiency on Your Skin:


Vitamin D deficiency can show up in many ways, some of which you might not expect.


While we typically think of Vitamin D’s role in bone health, it also affects the health and appearance of your skin. Here are a few signs that you might be lacking this important nutrient:




Dry and Irritated Skin

If you’ve been noticing more dry, flaky, or itchy skin, it could be linked to Vitamin D deficiency. This vitamin helps regulate skin cell growth and repair, so when your levels are low, your skin may struggle to retain moisture and stay healthy.


2. Worsening Psoriasis

For those with psoriasis, low Vitamin D levels might make the condition worse. Psoriasis is an autoimmune disorder that causes skin cells to grow too quickly, creating thick, scaly patches. Since Vitamin D helps control skin cell production, a deficiency can lead to more frequent flare-ups.


3. Hair Loss



You may be surprised to learn that Vitamin D plays a role in hair growth too. If you’ve been experiencing increased hair shedding or thinning, it could be linked to low Vitamin D. In particular, conditions like alopecia areata (an autoimmune condition causing hair loss) are often associated with Vitamin D deficiency.


4. Delayed Wound Healing


Vitamin D is essential for tissue repair, and when levels are low, your skin may have trouble healing after cuts or scrapes. If wounds take longer than usual to heal or are prone to infection, a lack of Vitamin D might be the cause.


The Broader Impact of Vitamin D Deficiency


While skin issues can provide clues about your Vitamin D status, the effects of deficiency extend far beyond the surface. Here’s how low Vitamin D can impact your overall health:

1. Bone Health

Vitamin D is critical for calcium absorption, which is necessary to keep bones strong. A deficiency can lead to conditions like osteomalacia (softening of the bones) and osteoporosis (brittle bones). People with low Vitamin D levels are at a higher risk for fractures and bone pain, especially as they get older.

2. Weakened Immune System

Vitamin D plays a key role in supporting the immune system. Without enough of it, your body may struggle to fight off infections like the flu, colds, or even more serious respiratory infections. There’s also growing evidence linking low Vitamin D levels to autoimmune conditions such as multiple sclerosis, rheumatoid arthritis, and type 1 diabetes.

3. Increased Risk of Heart Disease

Heart health is another area where Vitamin D deficiency is linked to problems. Low levels of Vitamin D have been associated with higher blood pressure, inflammation, and an increased risk of heart disease and stroke. Maintaining optimal Vitamin D levels might help reduce these risks and improve heart function.

4. Mental Health Concerns

Did you know that Vitamin D also plays a role in regulating your mood? People with low Vitamin D levels are more likely to experience depression, anxiety, and even seasonal affective disorder (SAD), which is a type of depression that happens when there's less sunlight during the winter months. There's also growing evidence that insufficient Vitamin D can contribute to cognitive decline and conditions like Alzheimer’s disease in older adults.


Research links lower levels of vitamin D to various chronic conditions. For instance, studies have found that individuals with low vitamin D levels have a 25% higher risk of developing cardiovascular diseases compared to those with adequate levels.


How to Boost Your Vitamin D Levels!

Now that you know how important Vitamin D is, how can you ensure you’re getting enough? Here are some tips to help boost your Vitamin D intake:




1. Sunlight Exposure

Vitamin D is known as the "sunshine vitamin" because it’s produced when your skin is exposed to sunlight. Try to spend 10–30 minutes outside each day, depending on your skin tone, where you live, and the time of year. Be sure to practice safe sun exposure to avoid skin damage or cancer risk.


Keep in mind:

While outdoors, it's important to expose as much skin as you can safely. Early morning or late afternoon sunlight often provides a good balance for vitamin D production without excessive skin damage.


2. Eat Vitamin D-Rich Foods

Foods like fatty fish (salmon, mackerel), fortified dairy products, egg yolks, and mushrooms are excellent sources of Vitamin D. For those on plant-based diets, fortified plant milks (soy, almond). However, relying solely on diet can be challenging for many so this is where supplements may help fill the gap. They are widely available, but it's best to discuss with a healthcare provider to find the right dosage for your needs.



3. Consider Supplements

If you're not getting enough Vitamin D from sunlight or food, supplements are a great option. Vitamin D3 (cholecalciferol) is the most effective form for raising Vitamin D levels in the body. Consult with your healthcare provider to determine the right dosage for you.



If you suspect a deficiency, consult a healthcare provider. And for dietary assistance seek our specialist beginning in March Bianca who has her Master of Nutrition and Dietetics.



The decline in vitamin D levels is a significant health issue faced by many today. Daily sun exposure is crucial for maintaining optimal vitamin D levels, which positively impacts overall well-being.


By incorporating sunlight into your daily routine and being mindful of dietary sources, you can prevent deficiency. Embracing the sun as a valuable source of vitamin D can lead to improved health and quality of life.


So do not be afraid to take a moment to step outside and enjoy the sunshine—your body will appreciate it!


Please note:


If you’re experiencing any of the skin symptoms mentioned above, we encourage you to book a consultation with one of our dermal clinicians, either in person or through a telehealth appointment. They are here to provide expert advice and support tailored to your needs.


If any underlying health issues, such as those linked to Vitamin D deficiency, are suspected, our dermal clinicians will work closely with our specialist team and other health professionals. They can refer you to the appropriate expert within our network to ensure you receive the right care and guidance, helping you improve your health and well-being from the inside out!


References:


Holick, M. F. (2007). Vitamin D deficiency. The New England Journal of Medicine, 357(3), 266-281. https://doi.org/10.1056/NEJMra070553


This comprehensive review by Holick provides an in-depth look at the causes and consequences of Vitamin D deficiency, emphasizing the importance of sunlight exposure for maintaining adequate levels of Vitamin D.


Mandel, K. I., & Hoag, J. M. (2012). Vitamin D deficiency: An unrecognized epidemic. Journal of Clinical Medicine, 1(1), 1-9. https://doi.org/10.1016/j.jocm.2012.03.001


This article discusses the widespread issue of Vitamin D deficiency and its impact on various health conditions, reinforcing the need for adequate sun exposure or supplementation.


Zhao, L., Li, X., & Liao, J. (2019). Effects of vitamin D deficiency on human health and its clinical significance. Journal of Clinical Nutrition, 10(4), 56-63. https://doi.org/10.1186/s13018-019-1642-3


Zhao et al. explore the effects of Vitamin D deficiency on multiple systems in the body, including immune function, bone health, and mood, highlighting the need for sufficient sun exposure or dietary intake.

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