Shorter days, less sunlight means less vitamin D

Fall is finally here and at this time of the year, the sun likes to go to sleep earlier compared to summer. The daylight-saving time ends on Nov. 5, when the clocks will turn backward one hour in the U.S. While the routine was implemented in the U.S. nearly 100 years ago as a means of saving energy, that extra hour of darkness has proven a detriment to mental and physical health. One of the biggest effects at this time of the year is that people get less sun exposure, with the potential for vitamin D deficiency which may lead to other health issues. Vitamin D (also referred to as "calciferol" or the "Sunshine Vitamin") is a fat-soluble vitamin that is naturally present in a few foods, is added to others, and is available as a dietary supplement. It is also produced by the body when ultraviolet rays from sunlight strike the skin and trigger vitamin D synthesis. It is a micronutrient that plays a critical role in human health; vitamin D has both skeletal and extra-skeletal functions. Vitamin D is essential for the maintenance of bone and musculoskeletal health. It plays a crucial role in maintaining calcium and phosphate levels as well as normal bone growth and mineralization. This vitamin comes in two forms: D2 comes from plants and D3 is made by the body. Both forms are converted to 25-hydroxy vitamin D, which travels through the blood to the kidneys where it becomes calcitriol — a hormonally active form of vitamin D that increases the level of calcium from the blood to the bones. Exposure to sunshine each day helps the human body to manufacture the required amount of vitamin D. However, due to fear of developing skin cancer, most people avoid sun exposure. To prevent vitamin D deficiency, one should spend 15 to 20 minutes daily in the sunshine with 40% of the skin surface exposed. In the United States, about 47% of African American infants, 56% of Caucasian infants, 35% of adults and 61% of the elderly population are vitamin D-deficient, according to the National Institutes of Health's National Library of Medicine. Being vitamin D-deficient can create many health problems. One of the most serious conditions is called osteomalacia which means "soft bones" referring to the alterations in bone structure, most often caused by severe vitamin D deficiency, which in children results in rickets (the most severe form of osteomalacia). There are many other signs and symptoms of vitamin D deficiency like muscle weakness, bone pain, frequent respiratory problems, and depression. Seniors' health issues related to vitamin D deficiency include cardiovascular disease, psoriasis, chronic pain, tiredness, hypertension and chronic kidney disease. To prevent vitamin D deficiency, it is important to meet the recommended dietary allowance every day and get some sun exposure. About 50% to 90% of vitamin D is absorbed through the skin via sunlight, while the rest comes from foods we eat, according to the National Library of Medicine. Adults age 19 and up should consume 20 mcg; children 1-13 years old need 15 mcg, and infants 0-12 months require 10 mcg per day to meet the body's needs. However, not many foods are naturally rich in vitamin D, so eating fortified foods is a good way to get this necessary vitamin. Natural sources that provide at least 2 mcg of vitamin D are one egg yolk, 1 teaspoon of fish oil, ¼ and 3 ounces of sardines or salmon or tuna, and ½ cup of mushrooms. Foods that are fortified to provide at least 2 mcg per serving include: 1 cup of cereal 1 cup of milk and/or plant-based milk, 6 ounces of yogurt, 1 cup of fortified orange juice, ¼ of ricotta cheese. Check food labels to make sure vitamin D is listed. Choose foods and beverages that list vitamin D amounts of at least 2 mcg or 10% daily value of vitamin D per serving. Also, allow 10 to 15 minutes or so of unprotected sun exposure to your arms, legs, abdomen and back. After that, follow up with good sun protection, like a 30-SPF or higher sunblock. You might be asking yourself, who should take vitamin D supplements? People who live in cold regions, experience prolonged winter months, or have limited sunlight exposure may need help getting adequate vitamin D. Others at risk of vitamin D deficiency are people with dark skin, as increased melanin levels in the skin reduce the natural production of vitamin D3; older adults because their skin's ability to naturally produce vitamin D3 decreases with age; and people with medical or surgical conditions that may affect fat absorption, since vitamin D is a fat-soluble vitamin. Also, people who consume a plant-based diet may not consume enough vitamin D since most natural sources of vitamin D are from animal-based foods. As the days get shorter and sunlight decreases, it is important to make the most of the daylight we have, as getting less exposure to the sun can contribute to vitamin D deficiency. It is essential to be mindful of this and find ways to boost your vitamin D levels. Stay positive and try to find ways to spend your days outdoors whenever you can and to incorporate foods that have vitamin D. Cora Rolland is a dietetics graduate student from Bluffton University interning with Ohio State Extension Office — Hancock County's family and consumer sciences department.