Believe it or not, most people can’t get enough Vitamin D3 from the sun. In order to get a sufficient amount here’s what you would really need to do:
- Sit nude in the sun for at least 25 minutes per day – dark skin folks need longer
- No bathing for 24-48 hours after sun exposure – this stops the vital chemical reaction on the skin that is converting the sunlight into Vitamin D 3
- Don’t use any sunscreen, lotions or potions on your skin before or right after sunbathing
- Ensure that your body is efficiently doing all the chemical conversions to make Vitamin D3 for you which occur on your skin, in your liver, and finally in your kidneys
- Live in a sunny place with few clouds, haze and pollution (any Northern state with less sun exposure has higher rates of certain kinds of cancers linked to low Vitamin D3)
If that sounds horribly impractical … it is. I’ve always heard that you get Vitamin D from the sun. Well this isn’t exactly true.
There is a three phases process for the conversion of Vitamin D3 from the sun, to your skin, and then to your entire body.
Here’s how it works:
Step 1: Ultraviolet B rays from the sun convert a precursor in your skin (7-dehydrocholesterol) into Vitamin D3, but it’s still unusable by your body.
Step 2: The liver gets involved. Here the D3 mixes with oxygen and hydrogen to change it into 25-hydroxyvitamin D. This is what most doctors test your blood for but it is still the inactive form of Vitamin D.
Step 3: This final step occurs in the kidneys, where more oxygen and hydrogen molecules attach to 25-hydroxyvitamin D and convert it into its active form known as 1,25 dihydroxy vitamin D, or calcitriol.
I love to find the most beneficial and natural way to work with the human body and mind. Sun exposure is helpful but often simply not enough. Please consider taking a daily dose of a good quality Vitamin D3 without toxic additives or rancid/poor quality oils like soy or corn.
There are a few on the market that have a very healthy carrier oil called Medium Chain Triglycerides. Look for this in your supplement. Dosing of Vitamin D3 depends on your weight and current Vitamin D3 status. Children need less than adults. Some doctors believe an adult dose of 2000 IU/day is adequate, others promote 5000 IU/day.
Two of my favorite brands are Liqua-D by Apex Energetics, and D3-K2 Nano emulsified by Quicksilver Scientific. Read dosing carefully as one drop of Liqua-D contains 2000 IU of Vit D3, you may need 1-4 drops a day depending on your current Vitamin D3 status.
To get the most out of taking your Vitamin D3 you also need to consider important mineral co-factors that support your body to utilize the D3 properly – Magnesium, Boron and Zinc. Next week we will discuss these essential vitamins more in-depth in part 2 of Why Going Outside Isn’t Enough to Boost Your Vitamin D.
Blessings of Vibrant Health,
Kristin Grayce McGary
Health and Lifestyle Alchemist