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The Sunshine Vitamin
Posted By:
Monday, March 31, 2025
Have you basked in the sunshine lately? With summer on its way I hope you have. Unfortunately, if you believe the National Human Activity Pattern Survey, we spend 90% of our life indoors! Our exposure to sun is minimal even under the best of situations. This poses a dangerous health risk for the majority of Americans. Decreased sunshine leads to low vitamin D levels.
Arguably the most important vitamin in our body, we struggle to obtain it daily. As a bone surgeon, I am well aware of the skeletal repercussions this can have on the body. Unbeknownst to many people, a low vitamin D level can have broad effects. Low vitamin D levels are linked to osteoporosis, decreased immune function, cancer, depression, anxiety, impaired wound healing, chronic pain, diabetes, stress fractures and inflammation. Classically, people worried about children's intake of vitamin D to prevent the onset of rickets. This is entirely true. A terrible disease that causes the abnormal growth of the lower limbs due to the vitamin deficiency.
Adults may not be growing, but they need vitamin D. Most studies estimate that 75% of humans are vitamin D deficient. That is a staggering number. In my orthopaedic practice, I will frequently test patients undergoing joint replacements or major bone surgery to ensure that their levels are optimal. Anecdotally, low vitamin D has been associated with increased surgical complications and hip fractures in my practice. Nearly every patient I see for a hip fracture has a deficiency!
Fortunately, the solution is cheap and easy. Vitamin D3 capsules are easily purchased for under $20 for a year's supply. My general recommendations are up to 5,000 IU (international units) daily for adults and 400 to 1000 IU for kids. Personally, I take 5,000 IU. I have had my vitamin D levels checked yearly for 3 years and have seen levels around 75 ng/mL. A quick internet search will tell you that those levels seem very high based on the general recommendations from governing bodies. I would implore you to investigate further than just a quick Google search. Levels from 20 to 40ng/mL are generally though to be considered non-deficient levels. However, the Vitamin D Council, the Endocrine society and numerous health and fitness gurus have recommended optimal levels of 40 to 100ng/mL. In the world of health, one should strive to become optimal, not non-deficient.
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04/14/2025 - Putting the Health Back in Hea
04/07/2025 - Stepping up your game
03/31/2025 - The Sunshine Vitamin
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