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Things just ‘feel better’ when the sun is out. Going to do my best to soak in the rays when I can, although it’s looking to be quite a mild summer. I saw the fastest rate of recovery with my psoriasis during the hottest summer months of 2018.

 

In Canada it’s especially easy to fall below normal levels of vitamin D in the blood given that the winters can get pretty harsh. People with more melanin are also at a higher risk of deficiency due to the fact that darker skin people don’t absorb sunlight as well and therefore need more of it.

 

Scale back on the sunblock and let the sunlight penetrate your skin. Something interesting I found is when your parents would tell you growing up not to stay in the sun too long or you would get ‘too dark’ (colorism #yikes). The crazy part is, this fear or sunlight coupled with overuse of sunscreen is a recipe for deficiency.

 

It’s also been noted that the RDAs for vitamin D are far below what they should be. In Canada this is 600 IU for the average adult. A study in 2015 titled “A Statistical Error in the Estimation of the Recommended Dietary Allowance for Vitamin D” actually found that people should be aiming for 7,000 IU daily. This is a strikingly large number in comparison to the RDA suggested by Canada, where there is an upper intake level of 4,000 IU, which is still far below the amount recommended by the study.

 

➡ If you live in an environment where there is lack of sun, it might be important to consider some form of supplementation.

➡ If you have a darker complexion, it is important to increase your intake of Vitamin D. In the United States, non-Hispanic blacks and Mexican Americans were shown to have a higher risk of Vitamin D inadequacy than non-Hispanic whites.

➡ It’s possible that the size of the dose might need to be changed based on weight. For heavier people, a higher dose may be necessary for optimal concentrations in the blood.

References:

Canada, H. (2019, January 21). Vitamin D and Calcium: Updated Dietary Reference Intakes. Retrieved June 20, 2019, from https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/vitamins-minerals/vitamin-calcium-updated-dietary-reference-intakes-nutrition.html
    
Cashman, K. D. (2014). The vitamin D RDA for African American adults: Higher than that for white persons? The American Journal of Clinical Nutrition, 99(3), 427-428. doi:10.3945/ajcn.113.082271
    
Ekwaru, J. P., Zwicker, J. D., Holick, M. F., Giovannucci, E., & Veugelers, P. J. (2014). The importance of body weight for the dose response relationship of oral vitamin D supplementation and serum 25-hydroxyvitamin D in healthy volunteers. PloS one9(11), e111265. doi:10.1371/journal.pone.0111265
    
Heaney, R., Garland, C., Baggerly, C., French, C., & Gorham, E. (2015). Letter to Veugelers, P.J. and Ekwaru, J.P., A Statistical Error in the Estimation of the Recommended Dietary Allowance for Vitamin D. Nutrients 2014, 6, 4472–4475; doi:10.3390/nu6104472. Nutrients7(3), 1688–1690. doi:10.3390/nu7031688
    
Janz, T., & Pearson, C. (2013). Vitamin D blood levels of Canadians. Health at a Glance, 82(624), x. Retrieved June 20, 2019, from https://www150.statcan.gc.ca/n1/pub/82-624-x/2013001/article/11727-eng.htm

 

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