You may already know that Vitamin D stimulates the absorption of calcium and magnesium, both essential to maintaining strong and healthy bones and living happily without the fear of fractures.
But what is surprising is that scientists agree that dietary sources (like food and supplements) account for very little of the amount of D circulating in our blood.
So where can we get all the Vitamin D we need?
Time to let the sunshine in… Studies have shown that sunlight is an excellent natural source of Vitamin D3, the best form of Vitamin D, also known as Cholecalciferol.
What's unique about Vitamin D3 is that with the help of the sun, our own bodies can produce it! How beautiful… think about this: we can build healthier bones while our bodies – hand in hand with Mother Nature – do all the work for us.
And as if the Vitamin D benefit wouldn't be enough, you'll be happy to know that sunlight triggers an increase in the feel-good brain chemical Serotonin. This neurotransmitter controls sleep patterns, body temperature, our sex drive, and also lifts our mood and wards off depression. No wonder we all have fun in the sun!
Spending just 20 minutes or so a few days a week in the sun, without sunscreen, can provide you with a healthy amount of Vitamin D3, that will help you build stronger bones and improve your mood as well.
It’s important to remember that the fairer your skin the less direct exposure is needed to activate Vitamin D synthesis. For people with very fair skin, just a short burst of sunshine on their skin would also be enough.
And if you're afraid of the risks of going out to the sun without sunscreen lotion, just remember that the benefits of the moderate sun exposure outweigh the risks.
So go out and enjoy… Oh, and don't forget to smile.
I am a cell biologist (Ph.D.). I think the assumption that Vitamin D is why there is a benefit for sunlight on bone and joint health is just that, an assumption. One could replace the benefit of sunlight with a vitamin supplement if the benefit was just vitamin D. It has been found that deep red light has a profound benefit to bone and joint health. It was discovered years ago by NASA. You can learn more about this by searching for the key words: 680 nm LED and bone repair. I think the long wavelengths of light found in sunlight are what accounts for the benefit. If this is true, people could avoid the dangers of exposure to UV light, the wavelength which produces the vitamin D effect, and get safe benefits of light for bone health by exposure to deep red light.
I am 58, worked out with light weights and exercise along with extremely healthy diet. Lived in Florida for 17 yrs. at 50, I shattered my hip and femur and at 54 I fell off a bike and same leg broke tibia, fibular, knee cap ripped maniscus. I hv titanium hip and femur rods and screws then brackets and 6 screws with a bone graph.(same leg) now at 58 I had bone scan and was as bad as can be (10) 1-10, 10 the worst. I hv squamous cell and basil cell carcinoma cancer and blood test awful for 3 yrs now. No sun for 3 years in KANSAS NOW :-,,( Can the sun help rebuild my bone density? I NEED HELP BEFORE I DIE HERE! My bones feel like being pounded a with a sledge hammer daily. Bed ridden now and on Dilaudin, morphine ER 24/7! I need Vit D and need to know if you can fix bone density? I hv had bad Dumb Dr’s and ready to give up! Any help would be a lifesaver (MINE) I want my drug free active healthy life back!! PLEASE HELP
You need to eat celery every day and I think (a gut feeling) here, molasses in diet will benefit too. I use both.
Read the China Study!!!
Thank you for your treatise on Bones and Minds. Very useful health tips for peaople of all ages and all countries.The basic insights into how to keep ones bones and mental health in good shape is invaluable in this present world where everyone one seems to be in such a hurry to break their bone and burn out their minds. This is essential reading for all generations and could save the health care costs of nations all over the world a significant amount of tax payers money.
I agree with what you say about sun exposure and vitamin D, only a short amount of time in the sun without sunscreen a few days in a week will mean you get 90% + of your Vitamin D quota. There was a lot of publicity given to the dangers of skin cancer and the necessity of covering up and using a high factor sun cream, but unfortunately this has now led to vitamin D deficiency of epidemic proportions and children are being diagnosed with rickets, a disease that had all but been eradicated. Looks like there has to be a rethink on this. Pleased to see your recommendations, and this can only help to build up healthy strong bones in adults and children.
so far, D3 taken last winter, was the 1st time i can remember not catching at least 1 severe cold in my 57 yrs
Ive been told that I already have microfractures in my spine and osteoporosis. Are there any other options for me besides the osteoporosis drugs? I am afraid of what this means for my future mobility and don’t trust the horror stories the drs predict if I don’t take their drugs! Any help would really be appreciated!
Read the China Study!!!
Hi: I really enjoy reading about taking care of our bones. I take Vitamin
D3 with Cal. I try to keep up reading all the items that interest me
and I learn alot.
Thank you
Paula Scalise
2 years ago my Dr. told me my Vitamin D level was the lowest he had seen in a live human being, ever. I now take 10,000 units of D3, three times a week, and just recently my count came up to barely acceptable (31). I want to get up to around 90. I had good solid bones until about that time. Something suddenly depleted the D3, and the bones in my body. I have something like RA, but finally can walk 2 doors down, and do half my grocery shopping, and just about 10 minutes of gardening, all of which I have been unable to do for the last 4 1/2 years. Extreme bone and joint pain, muscle pains, charly horses all over my body in odd places, migraines, stomach upsets, odd rashes. I eat pretty healthy food, and have since my last child, over 45 38 years ago, so I’m awed that I began having so many terrible and chronic health problems; too many to list here. I am going to buy your book soon. Taylor, or,first name Georgia
Taylor,
That sounds a lot like an autoimmune disorder like lupus. It can be misdiagnosed for years.
Read the China Study!!!
Thak yhou for your comments regarding sunshine. I did not know its benifitis for our bones, the mood and mental health.
Regards
Good morning, I use A Sun Box every morning, provides healthy hormone producing light. Same box used by Dr. Eric Braverman at Path medical, check the website . Makes a big differance in life quality, great investment, thanks.
I take Vit. D3 supplement but I live in Alaska where we don’t get sunshine as much as other states. Any other suggestion?
Hi Vivian, I just got the results back from my Vitamin D3 levels. This time last year levels were 48.6. Now they are @ a level of 76.1. The only thing different that I have done is through supplementation.
Vivian;
Great article explaining what mother nature can do for us with just a little exposure to the sun.
My only wish, if you would allow me one, would have been that you explain the toxic chemicals in all sunscreen. I’ve told my children and grandchildren to never ever use sunscreen.
Thanks Vivian
Pat
PAT, please do more RESEARCH!!!
i HAD to reply: not all sunscreens are toxic – the environmental working group (EWG) has many to recommend. there are safe ingredients you MUST be wearing every day rain or shine to protect you from the full spectrum of sun rays. SKIN CANCER, WRINKLES, BROWN SPOTS – the sun is glorious and dangerous. you only need 15 minutes on your arms and legs to get vitamin D benefits. NOT YOUR FACE. my husband, children and grandchildren know this well. i do hope this helps! alice in LI,NY
I totally agree, Alice: there are many safe sunscreens/sunblocks available, and I just received the new EWG report on the best (and worst). I also agree with your advice that it be used every day, since UVA rays don’t care what the weather is, or what time or day it is, or how far north you are! Moreover, from what I have read, it seems that sunlight is NOT sufficient to give us enough Vitamin D in most parts of the United States for most of the year. Supplements are essential.
I am grateful to Vivian for educating me about the negatives of milk (which so many people don’t really like or digest well anyway). I am a confirmed yogurt eater/kefir drinker, and find these more palatable; yogurt, especially, has far more protein than milk and less sugar. My daughters have a large bowl full with blueberries and strawberries every day–far better than milk!
Living in the great NW, we rerely have sun we can take 1/2-3/4 year. What can we do except supplements? To keep that D3 at optimal levels. I also do weight training and weight bearing exercises. I am 67 1/2 yrs young. Discouraging to hear supplements mat not work.
Thanks for all your invaluable info, and the time you spend getting it out there.
Sandra
Read the China Study!!!
Love getting sunshine,and also to smile. But now have smile lines. Better than frown lines I guess.
It is an excellent piece of article being circulated free of cost to mankind by generous person whom god will appreciate and bless him with all necessary knowledge and prosperity.I am foloowing this advice and get benefitted
Hi Vivian. Thanks for the great articles. I am assuming that the skin has to be uncovered to get the benefits of the sun. That is hard in polite society, but I am going to try getting out a little more. I have a question about barley because I eat raw. First will they sprout. I am going to try. And second, what do you know about something called Japanese Hato Mugi, Jobs Tears, also sometimes called Pearl Barley…not pearled, but pearl. It is my favorite grain of all time. Half and half cooked with Short Brown Rice is a wonderful dish. I got mine at Gold Mine Natural Food Co. I am going to try to sprout them and some sproutable Brown Rice, but would like to know more abt the food values. Love your site. Thanks Lynn
Although I appreciate the information regarding osteoporosis I feel once the diagnosis is made there is nothing really that helps. I have ostoarthritis and osteoporosis both and I know that life will not get any better. I have been told to take the medication and I won’t because of the information I have researched. It is a situation where one is between a rock and a hard place literally.
please connect with me — Drs. are trying to get me to take Forteo injectable — and I have various health issues — lst being Multiple sclerosis, healing from compressed spinal fractures from 2009, age 68, bone mineral was fine in 2008 – and had emergency open neck femur fracture – right hip — partial hip eplacement — emergency surgery 3 yrs ago – from severe fall in home onto Pergo floor – not from osteoporosis — also had bone scan last July 20120 and MRI – 20l0 – showing some bone loss- and this July 2011 – shows more bone loss and osteoporosis in arms — had dexascan — what choices do I have — I feel like I am in a Catch 22 – have lost l/2 inch height since last July 2010. saw gyno/ob — yesterday — and I have hiatel hernia condition for many years — never took Fosomax or Boniva or Actonel — I also have thyroid disease and take SSRI’s antidepressant and antacid – for a long time — and understand
(learned recently) that they cause bone loss — I never took hormones either — as I have
had two breast biopsies — drs. tried to get me to take them years ago — I am ambulatory –
and r/r ms and diagnosed Oct. l998.
I was given a disc and boo regardinf Forteo and to read about it andf have a
meeting with endocrinolgist Oct. l9 – to discuss bones and medications. I also hae a cardiologst since last Year Sept. 2010 and have b/p issues. first was high b/p now low –
and balanced and have edema – which is better now — I am afraid to go on any drugs. — and need input – and to find out more about whad could happen tome re: osteoporosis.
vivian golding ——-thank you