Vitamin D – The nutrient your body makes in the sun

It’s probably the first time in history, other than perhaps for people who worked in the mines, when people work, travel, and spend leisure time without any exposure to the sun. In the past, even those who worked indoors would often walk to work, and most people would have a veggie garden that they spent time working in. In this current era when we have awareness of skin cancer, it seems we might have gone a bit too far.

The main role of Vitamin D is to put calcium into bones. It does this by promoting the absorption of calcium, then helping to regulate calcium levels in the blood. It also works to repair and remodel bones, by stimulating the absorption and growth of new bone tissue.

Additionally, vitamin D plays a role in muscle function. If you find yourself with a cramp that lasts for more than a few minutes, it’s likely a calcium deficiency in that muscle. Vitamin D is required for the nervous system, the immune system, aids in blood pressure regulation, and has a role in glucose metabolism. So, as you can see, it’s definitely not a nutrient that should be forgotten.

As we get into the warmer weather, it’s a great time to think about how you can absorb more vitamin D. Most people can spend 15 minutes in the sun without burning, and many people can be out for longer. Find your sweet spot – the point before you burn and spend time in the sun with your arms and legs exposed. A great way to do this is to go for a walk or do other exercise at the same time, achieving two health outcomes at once.

Whilst sunscreen is great to prevent getting burnt, many of the ingredients are toxic. I cannot understand why nearly every brand of foundation make-up contains sunscreen, when most women wear makeup indoors. If you are out in the sun for an extended time, consider natural barriers such as a wide brimmed hat, long sleeves, or resting in the shade. On top of that, there are a wide range of natural sunscreens available, and a cream that contains zinc is a great place to start. Wearing any sunscreen is better than being burnt, so if you are outside all day, or course, go for the sunscreen.

Due to Melbourne’s distance from the equator, we can’t absorb vitamin D all year, so make it a priority when the sun is high in the sky over the next few months. You can do this by incorporating time outside in the sunshine in your weekly routine. This way your body will thank you both now, due to the many roles vitamin D plays, and for when you get older, with strong bones that are less likely to break and fracture.