When I got home from Yale on August 19, I made a list to plan my recovery. It included a number of items like walking with a cane instead of a walker. One of the items on my list was to get 15 minutes of sun every day possible. One reason was the good feeling from sitting in the sun. The other reason is Vitamin D.
Vitamin D is essential for human health. It primarily facilitates the intestinal absorption of calcium, magnesium, and phosphate, vital minerals for bone strength. Beyond this, vitamin D regulates various cellular functions, exhibiting anti-inflammatory, antioxidant, and properties which support the immune system, muscle function, and brain activity. A fundamental role of vitamin D is maintaining healthy bones, something I feel I need. Without sufficient vitamin D, bones fail to absorb enough calcium, leading to brittleness, softness, and thinning, which in turn causes osteoporosis. This is something I get a bone density scan for every couple of years. This was important when I was taking cancer drugs. Research also links vitamin D to potential benefits in conditions such as cognitive health. So far I do not have a problem with this.
Vitamin D can be obtained from the body’s own production and from the diet, especially salmon, one of my favorites. Sunlight exposure triggers the conversion of a chemical in the skin into vitamin D3, its active form. The amount produced depends on factors such as time of day, season, latitude, and skin pigmentation. Short, incidental sun exposure of less than 15 minutes a few times weekly is often enough for many adults to maintain adequate levels. However, people in northern latitudes, like me, or those who spend most time indoors may have reduced production. Dermatologists recommend sun protection to prevent skin cancer. I get an annual dermatology checkup and am always warned to stay out of the sun. I know that is best but 15 minutes a day in the sun not only feels good but also promotes vitamin D synthesis.
Unfortunately, dietary sources of vitamin D are limited. Few natural foods contain significant amounts. The common sources are animal products like dairy, eggs, and fatty fish such as salmon, mackerel, and sardines (yuk) are common sources. Fortified foods, including certain milks, cereals, and increasingly plant-based milk alternatives, are important for many people.
Recently, research has shown UV-exposed mushrooms provide vitamin D2, a plant-based form of the vitamin. Also promising are gene-edited tomato plants which produce provitamin D3, convertible to active vitamin D3 by UV light. Early field trials are encouraging, but regulatory approval and consumer acceptance will take time.
Vitamin D exists in two main forms: D2 from plants and fungi, and D3, primarily from animal sources or synthesized in the skin. D3 is more effective. I take Citracal daily. It is a critical calcium supplement but includes 12.5 mg of vitamin D3.
Certain populations are particularly vulnerable to vitamin D deficiency, including older adults (like me), individuals with darker skin, and those living in low-sunlight regions. Deficiency in the elderly is linked with increased risk of falls due to impaired muscle function, highlighting vitamin D’s role in fall prevention strategies. Despite ongoing debate about optimal blood levels and widespread deficiency claims, vitamin D remains critical for general health. With up to a billion people worldwide believed to have insufficient vitamin D levels, understanding and maintaining adequate vitamin D is a public health priority.
Fortunately, the weather in CT recently has been blue sky and sunny. It has been easy to get my 15 minute daily goal without being cold. I am looking forward to getting to our FL home after the holidays to enjoy the sunshine state.
The Road to Recovery
The Bumpy Road to Recovery
A Bump on the Road to Surgery
Tests Along the Road to Recovery
Epilogue – The images of the road to recovery were generated by my Perplexity AI for use in my blog. All articles were written by me.
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