5 ms·

Thanks for sharing. I skimmed the article looking for a specific set of info but may have missed it: how do bodies naturally/organically generate vitamin D and

Thanks for sharing. I skimmed the article looking for a specific set of info but may have missed it: how do bodies naturally/organically generate vitamin D and can that be sufficient or are supplements necessary? (E.g. I surf 5 days a week with sunscreen and go for walks regularly. Will I have enough vitamin D or should I supplement?)

CarbyAu 6y ago
Straight forward blood tests will tell you where you are at. Get a test, get your answer. I would hazard a guess that significant outdoor exposure would be enough, but I am not a doctor in any sense.
- neuronic 6y ago
  Also, depending on your level of sun exposure and possible deficiency, you should probably supplement MUCH more than what has been usual for decades. You will find a max of 1000 IU and many supplements at daily doses way lower than that (300 - 700 IU). This is likely wrong: "Since all-disease mortality is reduced to 1.0 with serum vitamin D levels ≥100 nmol/L, we call public health authorities to consider designating as the RDA at least three-fourths of the levels proposed by the Endocrine Society Expert Committee as safe upper tolerable daily intake doses. This could lead to a recommendation of 1000 IU for children <1 year on enriched formula and 1500 IU for breastfed children older than 6 months, 3000 IU for children >1 year of age, and around 8000 IU for young adults and thereafter. Actions are urgently needed to protect the global population from vitamin D deficiency." [1] [1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5541280/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5541280/
Rotten194 6y ago
I'm not a doctor, but my doctor told me when I asked that excess Vitamin D passes through your body harmlessly, so there's basically no reason not to supplement if you're worried you aren't getting enough.
- gojomo 6y ago
  While any level someone might usually consider supplementing (such as 2000-10000IU daily) should be safe, Vitamin D toxicity is a real thing at higher levels of intake. See: https://www.healthline.com/nutrition/how-much-vitamin-d-is-too-much https://www.healthline.com/nutrition/how-much-vitamin-d-is-t...
  - Jarwain 6y ago
    According to the comment thread involving devaboone Vitamin D toxicity isn't inherently due to the Vitamin D, but the impact that it has on blood calcium levels.
- 77pt77 6y ago
  I don't think this is true and if you a tendency to form calcifications an excess of vitamin D might be a bad idea.
Broken_Hippo 6y ago
Some of this really depends on where you live, how well you reapply sunscreen, and things like this. I wound up at the doctor a couple years ago and my levels were really low. For some background, I'm from Indiana and moved to Norway. I got levels up, and was instructed to supplement from September through May. During the summer, I was told I could go outside for a minimum of 15 minutes a day so long as I had enough exposed skin - more than just my face. During the winter, there simply isn't enough sun. Folks in other locations get different advice. It might change where you are at and with your current activity levels. Surfing may or may not give your skin enough exposure to the sun, depending on your suit. I'd suggest simply going to the doctor and getting levels tested if it worries you.
- 3pt14159 6y ago
  Try to eat salmon every other day during the winter months. There are other foods, but not that many. Personally, I love salmon, but if you hate fish then milk and eggs is really the only other option unless you want to supplement daily. http://www.whfoods.com/genpage.php?tname=nutrient&dbid=110 http://www.whfoods.com/genpage.php?tname=nutrient&dbid=110
  - wincy 6y ago
    Does it matter if the salmon is canned? Right before the lockdown my wife bought something like 50 cans of wild caught canned salmon from Costco and I'd love a good reason to convince my family to eat it all now. Sounds like salmon patties of egg + salmon fried up might be a vitamin D superfood.
    - copperx 6y ago
      I would love to have that much salmon! With the high price per can, it sounds like she spent a fortune. I've looked it up and it seems like canned salmon has the same amount of vitamin D.
    - hrez 6y ago
      It has a non-zero Vit-D but watch out for mercury.
bXVsbGVy 6y ago
I'm not a doctor but I've read a few articles on vitamin D. > how do bodies naturally/organically generate vitamin D Avoiding the biochemistry details, vitamin D is produced exposing skin to 280-315 nm (short UVB) radiation [1]. > I surf 5 days a week with sunscreen and go for walks regularly. Will I have enough vitamin D or should I supplement? The UV radiation depends on [1]: Seasons Time of the day Latitude Altitude Ozone Aerosol and pollution The production of Vitamin D depends on physiological factors such [2]: Age Skin type Fat absorption Obesity And, of course, the amount of exposed skin and sun sunscreen usage. According to [2], the required time for a fair skinned Australian achieve "synthesis of 1000 IU of vitamin D with one side of the hands, arms and neck (11% of the body) exposed to the sun (0.455 MED)" on winter at a few AUS cities: Darwin: 8 min Townsville: 11 min Brisbane: 17 min Perth: 17 min Sidney: 9 min Adelaide: 32 min Melbourne 43 min For more details check [2]. A note about sunscreen: The most common screening agent and their attenuation/absorbance spectrum can be seen on [3, 4]. Note: Only a few of them absorbs UVA radiation, and most of them have downside: - Avobenzone: is not photostable, it degrades when exposed to the sun. Figure [5 Fig.3 a] compares the degradation with and without glutatione to stabilize (note: glu has a sulfurs smells and is expensive). Another alternative is ubiquinone [6] (also expensive). In pratice they are stabilized with octocrylene and bemo-trizinol. - Menthyl anthranilate: Wikipedia article has one line. Found only 2 products with this sunscreen. - Oxybenzone: Banned in few place. It is "detected in nearly every American", "Weak estrogen, moderate anti-androgen; associated with altered birth weight in human studies" [7]. - Zn/Ti Oxide: White cast. Nano sized particle can harm marine life [8], offer poor UVA protection [9] and can cause lung damage when inhaled [9]. In summary. Sunscreen works better at blocking the spectrum needed to produce vitamin D (UVB) than the spectrum that penetrate deeper and does most DNA damage (UVA). I've been looking for an UVA blocker. But with no luck. I might get one of from a compounding pharmacy, but I reckon an commercial product would have better quality and price. [1] https://scholar.google.com/scholar?cluster=9709864645088550922 https://scholar.google.com/scholar?cluster=97098646450885509... [2] https://scholar.google.com/scholar?cluster=10953625923154745587 https://scholar.google.com/scholar?cluster=10953625923154745... [3] http://www.brynmawrdermatology.com/wp-content/uploads/2015/03/c58be9ca65b2fbc14d13947b6c6be676.jpg http://www.brynmawrdermatology.com/wp-content/uploads/2015/0... [4] https://i.redd.it/kr2knqhn88ey.png https://i.redd.it/kr2knqhn88ey.png [5] https://scholar.google.com/scholar?cluster=18414347133842843143 https://scholar.google.com/scholar?cluster=18414347133842843... [5 Fig 3] https://pubs.rsc.org/image/article/2019/PP/c8pp00343b/c8pp00343b-f3_hi-res.gif https://pubs.rsc.org/image/article/2019/PP/c8pp00343b/c8pp00... [6]https://scholar.google.com/scholar?cluster=3949939436296520932 https://scholar.google.com/scholar?cluster=39499394362965209... [7] https://www.ewg.org/sunscreen/report/the-trouble-with-sunscreen-chemicals/ https://www.ewg.org/sunscreen/report/the-trouble-with-sunscr... [8] https://oceanservice.noaa.gov/news/sunscreen-corals.html https://oceanservice.noaa.gov/news/sunscreen-corals.html [9] https://www.ewg.org/sunscreen/report/the-trouble-with-sunscreen-chemicals/ https://www.ewg.org/sunscreen/report/the-trouble-with-sunscr...

CarbyAu 6y ago

Straight forward blood tests will tell you where you are at. Get a test, get your answer. I would hazard a guess that significant outdoor exposure would be enough, but I am not a doctor in any sense.

neuronic 6y ago
Also, depending on your level of sun exposure and possible deficiency, you should probably supplement MUCH more than what has been usual for decades. You will find a max of 1000 IU and many supplements at daily doses way lower than that (300 - 700 IU). This is likely wrong: "Since all-disease mortality is reduced to 1.0 with serum vitamin D levels ≥100 nmol/L, we call public health authorities to consider designating as the RDA at least three-fourths of the levels proposed by the Endocrine Society Expert Committee as safe upper tolerable daily intake doses. This could lead to a recommendation of 1000 IU for children <1 year on enriched formula and 1500 IU for breastfed children older than 6 months, 3000 IU for children >1 year of age, and around 8000 IU for young adults and thereafter. Actions are urgently needed to protect the global population from vitamin D deficiency." [1] [1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5541280/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5541280/

Rotten194 6y ago

I'm not a doctor, but my doctor told me when I asked that excess Vitamin D passes through your body harmlessly, so there's basically no reason not to supplement if you're worried you aren't getting enough.

gojomo 6y ago
While any level someone might usually consider supplementing (such as 2000-10000IU daily) should be safe, Vitamin D toxicity is a real thing at higher levels of intake. See: https://www.healthline.com/nutrition/how-much-vitamin-d-is-too-much https://www.healthline.com/nutrition/how-much-vitamin-d-is-t...
- Jarwain 6y ago
  According to the comment thread involving devaboone Vitamin D toxicity isn't inherently due to the Vitamin D, but the impact that it has on blood calcium levels.
77pt77 6y ago
I don't think this is true and if you a tendency to form calcifications an excess of vitamin D might be a bad idea.

Broken_Hippo 6y ago

Some of this really depends on where you live, how well you reapply sunscreen, and things like this. I wound up at the doctor a couple years ago and my levels were really low. For some background, I'm from Indiana and moved to Norway. I got levels up, and was instructed to supplement from September through May. During the summer, I was told I could go outside for a minimum of 15 minutes a day so long as I had enough exposed skin - more than just my face. During the winter, there simply isn't enough sun. Folks in other locations get different advice. It might change where you are at and with your current activity levels. Surfing may or may not give your skin enough exposure to the sun, depending on your suit. I'd suggest simply going to the doctor and getting levels tested if it worries you.

3pt14159 6y ago
Try to eat salmon every other day during the winter months. There are other foods, but not that many. Personally, I love salmon, but if you hate fish then milk and eggs is really the only other option unless you want to supplement daily. http://www.whfoods.com/genpage.php?tname=nutrient&dbid=110 http://www.whfoods.com/genpage.php?tname=nutrient&dbid=110
- wincy 6y ago
  Does it matter if the salmon is canned? Right before the lockdown my wife bought something like 50 cans of wild caught canned salmon from Costco and I'd love a good reason to convince my family to eat it all now. Sounds like salmon patties of egg + salmon fried up might be a vitamin D superfood.
  - copperx 6y ago
    I would love to have that much salmon! With the high price per can, it sounds like she spent a fortune. I've looked it up and it seems like canned salmon has the same amount of vitamin D.
  - hrez 6y ago
    It has a non-zero Vit-D but watch out for mercury.

bXVsbGVy 6y ago

I'm not a doctor but I've read a few articles on vitamin D. > how do bodies naturally/organically generate vitamin D Avoiding the biochemistry details, vitamin D is produced exposing skin to 280-315 nm (short UVB) radiation [1]. > I surf 5 days a week with sunscreen and go for walks regularly. Will I have enough vitamin D or should I supplement? The UV radiation depends on [1]: Seasons Time of the day Latitude Altitude Ozone Aerosol and pollution The production of Vitamin D depends on physiological factors such [2]: Age Skin type Fat absorption Obesity And, of course, the amount of exposed skin and sun sunscreen usage. According to [2], the required time for a fair skinned Australian achieve "synthesis of 1000 IU of vitamin D with one side of the hands, arms and neck (11% of the body) exposed to the sun (0.455 MED)" on winter at a few AUS cities: Darwin: 8 min Townsville: 11 min Brisbane: 17 min Perth: 17 min Sidney: 9 min Adelaide: 32 min Melbourne 43 min For more details check [2]. A note about sunscreen: The most common screening agent and their attenuation/absorbance spectrum can be seen on [3, 4]. Note: Only a few of them absorbs UVA radiation, and most of them have downside: - Avobenzone: is not photostable, it degrades when exposed to the sun. Figure [5 Fig.3 a] compares the degradation with and without glutatione to stabilize (note: glu has a sulfurs smells and is expensive). Another alternative is ubiquinone [6] (also expensive). In pratice they are stabilized with octocrylene and bemo-trizinol. - Menthyl anthranilate: Wikipedia article has one line. Found only 2 products with this sunscreen. - Oxybenzone: Banned in few place. It is "detected in nearly every American", "Weak estrogen, moderate anti-androgen; associated with altered birth weight in human studies" [7]. - Zn/Ti Oxide: White cast. Nano sized particle can harm marine life [8], offer poor UVA protection [9] and can cause lung damage when inhaled [9]. In summary. Sunscreen works better at blocking the spectrum needed to produce vitamin D (UVB) than the spectrum that penetrate deeper and does most DNA damage (UVA). I've been looking for an UVA blocker. But with no luck. I might get one of from a compounding pharmacy, but I reckon an commercial product would have better quality and price. [1] https://scholar.google.com/scholar?cluster=9709864645088550922 https://scholar.google.com/scholar?cluster=97098646450885509... [2] https://scholar.google.com/scholar?cluster=10953625923154745587 https://scholar.google.com/scholar?cluster=10953625923154745... [3] http://www.brynmawrdermatology.com/wp-content/uploads/2015/03/c58be9ca65b2fbc14d13947b6c6be676.jpg http://www.brynmawrdermatology.com/wp-content/uploads/2015/0... [4] https://i.redd.it/kr2knqhn88ey.png https://i.redd.it/kr2knqhn88ey.png [5] https://scholar.google.com/scholar?cluster=18414347133842843143 https://scholar.google.com/scholar?cluster=18414347133842843... [5 Fig 3] https://pubs.rsc.org/image/article/2019/PP/c8pp00343b/c8pp00343b-f3_hi-res.gif https://pubs.rsc.org/image/article/2019/PP/c8pp00343b/c8pp00... [6]https://scholar.google.com/scholar?cluster=3949939436296520932 https://scholar.google.com/scholar?cluster=39499394362965209... [7] https://www.ewg.org/sunscreen/report/the-trouble-with-sunscreen-chemicals/ https://www.ewg.org/sunscreen/report/the-trouble-with-sunscr... [8] https://oceanservice.noaa.gov/news/sunscreen-corals.html https://oceanservice.noaa.gov/news/sunscreen-corals.html [9] https://www.ewg.org/sunscreen/report/the-trouble-with-sunscreen-chemicals/ https://www.ewg.org/sunscreen/report/the-trouble-with-sunscr...