Long days and bright sunshine are some of the best things about summer, and that means there’s no shortage of chances to get your Vitamin D. But why should you be worried about how much Vitamin D you’re getting? We spoke to Ellen Hamby, a CRNP at Brookwood Baptist Health Primary Care - Inverness to learn more.

“Vitamin D is one of many vitamins that are important for health and wellness. It’s important for bone health, but also affects the muscles, heart, lungs, and the brain,” says Hamby.

Why is it so important to make sure you are getting adequate levels of Vitamin D?

Adequate levels of Vitamin D are important to prevent a bone condition in children called rickets and osteomalacia in adults. These conditions can cause soft, brittle bones. Vitamin D also helps the body to absorb other minerals such as calcium and phosphorous, which are important for bone health. Vitamin D has been found to help with the immune system, muscle function, fatigue, cardiovascular function, respiratory system, brain development, and even anti-cancer effects.

How can you make sure you’re getting enough Vitamin D?

Vitamin D is unique in the fact that your body can actually produce vitamin D when exposed to sunlight. Also, Vitamin D can be found in foods such as salmon, mackerel, mushrooms, cod liver oil, tuna canned in water, sardines canned in oil, milk, yogurt, beef or calf liver, egg yolks, and cheese. Many brands of milk, orange juice, yogurt, margarine, and breakfast cereals are fortified with Vitamin D as well. Dietary sources of Vitamin D will not achieve an adequate level of Vitamin D alone though. It is important to get (safe) sun exposure to help the body produce Vitamin D. Vitamin D supplements are also available over the counter.

Can sunscreen stop you from getting Vitamin D?

Sunscreen blocks UVB rays which also help the body to produce Vitamin D. Studies show that most people do not apply enough sunscreen to completely block UVB rays, or they use it irregularly, so Vitamin D levels still rose in people wearing sunscreen. Studies have shown no difference in Vitamin D between adults wearing sunscreen and adults wearing a placebo cream.

It is very important to wear sunscreen to protect from burns and skin cancer. Enough Vitamin D can be absorbed with direct sunlight while wearing sunscreen and dietary sources.

What happens if you get too much Vitamin D?

People rarely get too much Vitamin D. Vitamin D toxicity typically only occurs with large doses of Vitamin D supplements (50,000 units daily for several months). People typically do not get Vitamin D toxicity from sun exposure or dietary consumption because the body regulates the Vitamin D from sun exposure and dietary sources do not contain large amounts of Vitamin D. In cases of Vitamin D toxicity, calcium levels can build up causing poor appetite, nausea, vomiting, weakness, frequent urination, and kidney problems. Stopping Vitamin D supplementation typically reverses this.

How can I stay sun safe and still get Vitamin D?

It is important to get daily sun exposure, but be sure to use sunscreen. It is said that you can get all the daily Vitamin D you need in half the time it takes your skin to become pink. There is no need to get burned to get Vitamin D. The larger the area of skin exposed to sunlight, the faster you will absorb it. You will absorb Vitamin D faster during the middle of the day, but be careful because you will also burn faster.

What are other ways to get Vitamin D?

The best way to get Vitamin D is through sun exposure, but as I said, it’s important to do so safely. Be sure to apply sunscreen. You may also take Vitamin D supplements that are sold over the counter. Typically adults should take around 2000 units of Vitamin D3 a day but this can vary depending on your Vitamin D level.

Did you know that you can now make appointments with your BBH care provider online? To see a list of physicians and nurses practitioners taking online appointments, like Ellen Hamby, CRNP, or any of our other BBH Primary and Specialty Care providers, visit http://bbhcarenetwork.com/ or call 855-830-9731.