Vitamin D2 was found to be ineffective at impacting muscle strength, though vitamin D3 was shown to have a positive impact on muscle strength. There were significant improvements in strength where vitamin D3 was administered, ranging from 1.37% to 18.75%.

Vitamin D is a fat-soluble vitamin that has been proven to bolster your immune function, bone health, reducing hypertension, and even faciliate weight loss. Sunlight is a key source of vitamin D absorption in humans, with deficiency being rife in the Northern territories that are deprived of sunlight in the winter months.

Supplementation has enjoyed a rise in popularity in recent years among athletic populations, with research concluding that vitamin D can have positive effects on everything from your body composition to your testosterone levels. Vitamin D3 is the preferred form for supplementation as it has been proven to be absorbed 500 times faster and 87 percent more effective than its counterpart, vitamin D2, in raising vitamin D levels in the body.

This review shows, as with most supplements, that a period of at least a month is needed to see significant strength increases, and effective dosages can vary. In all of the vitamin D trials reviewed, supplementation lasted from 4 weeks to 6 months and dosages ranged from 600 IU to 5000 IU per day. In general, recommendations vary between 4,000-8,000 IUs/day to supplement a vitamin D deficit and then maintain a healthy level going forward. It’s advisable to check your levels before you attempt to supplement them.

Though strongly advocated by many coaches, it has been difficult to draw definitive conclusions for performance gains from vitamin D supplementation from previous studies, and indeed, the researchers of this review note that additional studies are needed to confirm the associations to strength gains found here. But in the meantime, the review may lead the way to a more definitive association between this vitamin and athletic performance in future.

The post The Effects of Vitamin D Supplementation on Muscle Strength appeared first on Breaking Muscle.

This includes all the weight-loss supplements and protein shakes that we and far too many of our friends have tried over time. But none of these magical pills ever deliver on their promises and we end up flushing our hard-earned dollars down the toilet. Let’s be real for a minute. If any one of these supplements truly delivered on their promises, don’t you think everyone would be buying that one magical weight-loss solution?

RELATED: Science Says: Weight Loss Supplements Do NOT Work

But guess what? There is a magical solution to health and sports performance that everyone should be taking. This solution is vitamin D. It can help us lose those unwanted pounds, as well as build new lean muscle. Here’s the science behind the greatest sports supplement you should be taking.

Vitamin D for Performance

Here in the Northern Hemisphere, we are entering the months with the least amount of sunlight. This is problematic for our vitamin D levels, as the sun is our greatest source for this crucial vitamin. But even when we have plentiful sunshine we are often not getting outside enough. Some studies suggest nearly 75% of the American population is deficient in vitamin D.

RELATED: Vitamin D: Is Sunlight Enough? 

We have all heard about the health benefits of vitamin D, such as increased immunity, cardiovascular health, and protection against cancers, including skin cancer. What many people do not realize is vitamin D plays a critical role in weight loss and performance enhancement.

“Some studies suggest nearly 75% of the American population is deficient in vitamin D.”

A meta-analysis performed in 2011 looked at vitamin D levels and their effects on strength gains and balance. These studies were performed on adults greater than sixty years of age. Subjects were given vitamin D supplementation without any exercise intervention. The authors concluded their study by stating a daily supplement of 800 to 1,000IU had a positive effect on strength and balance.

The reason may be due to vitamin D’s role in testosterone production. Testosterone is one of our major anabolic hormones and its levels correlates directly with vitamin D levels. There are actually vitamin D receptor sites in the male reproductive tract.

Another study looked at 200 healthy (non-diabetic with no other diagnosed health issues), but overweight males and their testosterone levels in regards to their vitamin D levels. Researchers concluded a daily dose of 3,332IU of vitamin D led to an increase in testosterone by approximately 20% over a twelve-month period. Researchers believe this is because vitamin D may block the conversion of testosterone to estrogen and it may also increase the sensitivity of the vitamin D receptors.

RELATED: 4 Things to Naturally Increase Your Testosterone

Vitamin D for Weight Loss

Vitamin D also plays a critical role in weight loss. Research suggests that vitamin D levels below 50 nmol/L increase your risk for developing type 2 diabetes. This is due to the role vitamin D plays in glucose metabolism. In fact, vitamin D may play a critical role in insulin sensitivity and even have a direct impact on the pancreatic beta cells.

Research is a bit contradictory here, but the majority of the studies show an increase in insulin sensitivity with the increase in serum vitamin D levels. Some factors that may lead to contradictory data could be the length of the trial, type of supplement used, and the control and research groups.

“Vitamin D also plays a critical role in weight loss. Research suggests that vitamin D levels below 50 nmol/L increase your risk for developing type 2 diabetes.”

One proposed mechanism for vitamin D increasing insulin sensitivity is its role in suppressing parathyroid hormone. In fact, the studies that looked at vitamin D alone without assessing parathyroid hormone may explain the contradictory results among the existing research. The people demonstrating increased parathyroid hormone are the ones with altered glucose metabolism and those who may benefit from vitamin D supplementation.

A Guide to Vitamin D Levels

When starting on your journey to lose weight or increase performance, do not spend your hard-earned cash on supplements that do not deliver. The only supplement you may need to go along with your smart exercise and nutritional plan is vitamin D.

RELATED: Are You Sure You’re Getting Enough Vitamin D?

You should get your vitamin D levels checked twice per year and then supplement accordingly. Your levels should be between 100 to 150nmol/L ,or if your lab uses ng/ml it should be between 40 to 60ng/ml. This will assure we have adequate hormones to build muscle and proper metabolism of glucose to lose weight. The best part is you do not need to break the bank to yield vitamin D’s positive health benefits.

References:

1. Lite, J. “Vitamin D deficiency soars in the US, study says.” Scientific American 2009. Retrieved on January 4, 2015. 

2. Muir, SW. et al., “Effect of vitamin D supplementation on muscle strength, gait and balance in older adults: a systematic review and meta-analysis.” Journal of the American Geriatrics Society (2011). Retrieved on January 4, 2015.

3. Pilz, S, et.al., “Effect of vitamin D supplementation on testosterone levels in men.” Hormone and Metabolic Research 2011. Retrieved on January 4, 2015. 

4. Teegarden, D. et al. “Vitamin D: emerging new roles in insulin sensitivity.” Nutrition Research and Reviews 2009. Retrieved on January 4, 2015. 

5. Kramer, C., et.al., “Prospective Associations of Vitamin D Status With β-Cell Function, Insulin Sensitivity, and Glycemia: The Impact of Parathyroid Hormone Status” Diabetes 2014. Retrieved on January 4, 2015. 

Photos courtesy of Shutterstock.

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Recent research suggests vitamin D may play an important role in the prevention of one of the leading causes of death in women worldwide – breast cancer.

Vitamin D and Breast Cancer Prevention

Epidemiological research has shown that incidence rates of breast cancer are lower among women with higher levels of vitamin D in their blood. It is estimated that there is a 30 to 50% reduction in risk for developing breast cancer for women who increase their vitamin D intake to 1,000 International Units (IUs) per day. A study of 1,200 premenopausal women found that women with the lowest levels of vitamin D in their blood three months before breast cancer diagnosis had three times the risk of breast cancer as the women with the highest levels of vitamin D.¹

RELATED: Vitamin D: Is Sunlight Enough? 

There are also noticeable relationships between factors that lead to lower vitamin D levels and breast cancer rates. Vitamin D levels are determined by numerous variables including latitude of residence, skin color, and exposure to the sun. Women who get more vitamin D in their diets or who spend more time outdoors are 25 to 45% less likely to develop breast cancer than women who don’t.²

Researchers are finding that women who get little exposure to sunlight, reside in northern latitudes, or whose customs require them to cover most of their bodies are all at higher risk for breast cancer. What’s the common factor among them all? Vitamin D. According to Michael F Holick, head of the Vitamin D, Skin, and Bone Research Laboratory at the Boston University School of Medicine, activated vitamin D is one of the most potent inhibitors of cancer cell growth.³

“Women who get more vitamin D in their diets or who spend more time outdoors are 25 to 45% less likely to develop breast cancer than women who don’t.”

Increased Cancer Survival Rates

Not only may vitamin D help prevent breast cancer, but vitamin D is also strongly associated with breast cancer survival.⁴ In fact, high levels of vitamin D may halve breast cancer fatality. Dr. Cedric Garland, of the University of California, San Diego School of Medicine, conducted a meta-analysis of five studies with 4,443 female patients that examined the link between breast cancer and vitamin D.

The participants in the studies were divided into groups based on the levels of vitamin D in their blood and were followed for nine years. The research team found the women with higher levels of vitamin D in their blood had a staggering 50% lower fatality rate than the women with lower levels of vitamin D in their blood.⁵

How Does Vitamin D Prevent Cancer?

Vitamin D plays an important role in intercellular communication, which ensures healthy cell reproduction. One of the first events with cancer is loss of communication between cells. This shortcoming in the exchange of information between cells prevents the turnover of healthy cells, allowing more aggressive cancer cells to take over.

“More than one billion people worldwide are vitamin D deficient.”

Lab studies on mice have shed light on other vitamin D activities that may cause prevention or slowing of cancer development. Some of these activities include decreasing cancer cell growth, the stimulation of cell death, reduction in tumor blood vessel formation, and promotion of cellular differentiation.⁶

The Danger of Vitamin D Deficiency

With its cancer-fighting, bone-supporting, and immune-boosting capabilities, vitamin D is looking like a superhero hormone. Yet, vitamin D deficiency is a worldwide pandemic. The Institute of Medicine recommends that people up to the age of seventy get 200 to 600 IUs of vitamin D daily. But approximately 75% of U.S. teens and adults are not reaching these marks.⁷More than one billion people worldwide are vitamin D deficient.⁸

RELATED: Vitamin D Insufficiency: A Surprising Trend In Athletic Adults 

One of the main reasons vitamin D deficiency is so common is that we aren’t spending enough time under the sun. The greatest source of vitamin D for most people is exposure to sunlight. Vitamin D is actually the only vitamin that our bodies are able to manufacture, and it does so with sun exposure. But because we put on sunscreen when outdoors and most of us don’t live in a climate where it’s beach weather year round, many people don’t spend adequate time, unprotected, under the sun.

There also aren’t many natural dietary sources of vitamin D. You can find vitamin D in fatty fish like salmon, mackerel, or tuna. There are also small amounts of vitamin D in cheese, beef liver, and egg yolks. Everyday foods like orange juice, milk, and yogurt are frequently fortified with vitamin D in the United States. But if you don’t eat enough of these foods or don’t expose yourself to sunlight on a daily basis, look to a dietary supplement to meet your vitamin D needs.

RELATED: What’s Best for Vitamin D: Sunshine, Tanning Bed, or Supplement?

The Bottom Line on Vitamin D and Breast Cancer

Approximately one in eight women in the United States will develop breast cancer in the course of her lifetime.⁹ While the research regarding vitamin D and breast cancer is relatively preliminary, there is intriguing evidence of substantial cancer-combatting capabilities. So, get more vitamin D. And belated Happy Vitamin D Day (November 2)!

References:

1. “Low Vitamin D Levels Linked to High Risk of Premenopausal Breast Cancer.” UC San Diego Health System. January 24, 2013. Accessed November 2, 2014. 

2. “Higher Vitamin D May Help Prevent Breast Cancer.” Harvard Health Publications. Accessed October 12, 2014. 

3. Chang, L. “Benefits of Vitamin D – WebMD.” WebMD. Accessed October 5, 2014lol

4.Kim, Y., and Je, Y. “Vitamin D Intake, Blood 25(OH)D Levels, and Breast Cancer Risk or Mortality: A Meta-analysis.” British Journal of Cancer. May 27, 2014. Accessed November 1, 2014.

5. Whiteman, H., “High Vitamin D Levels May Increase Breast Cancer Survival.” MNT. March 17, 2014. Accessed November 2, 2014. 

6. “Vitamin D and Cancer Prevention.” National Cancer Institute. Accessed November 2, 2014.

7. Lite, J. “Vitamin D Deficiency Soars in the U.S., Study Says.” Scientific American Global RSS. March 23, 2009. Accessed November 2, 2014. 

8. “Information on the Latest Vitamin D News and Research.” Vitamin D Council. Accessed November 3, 2014. 

9. “U.S. Breast Cancer Statistics.” Breastcancer.org, 20 Sept. 2014. Web. 3 Nov. 2014. 

Photos courtesy of Shutterstock.

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What does vitamin D do for you and how do you know if you are getting enough? Read on for an education on this substance that is so essential for a healthy body.

What Is Vitamin D?

Vitamin D is a fat-soluble vitamin stored in the body’s fatty tissue. Vitamin D’s most important functions are to promote calcium and phosphorus use and the normal growth of bone and teeth. Vitamin D is especially important in children during bone formation and a deficiency can cause the disorder rickets.

Vitamin D is not actually considered a vitamin. This is because our bodies can make it upon exposure to sunlight, specifically the ultraviolet B (UVB) rays. Also, in its active form, vitamin D is considered to be a steroid hormone (similar to testosterone and estrogen). It has hormone-like effects on mineral absorption, bone mineralization, and some secretion.

It is now known that vitamin D’s role involves more than bone health. Vitamin D is important in the prevention and treatment of some cancers, type 1 diabetes, multiple sclerosis, and cardiovascular disease. More than thirty different body tissues contain receptors for calcitriol, the active vitamin D hormone. These tissues need vitamin D for optimum health, and it appears that vitamin D deficiency is reaching epidemic proportions in the United States.

Athletic Performance and Vitamin D

Medicine and Science in Sports Exercise conducted a relatively simple study on athletic performance in regard to vitamin D. Activated vitamin D is also known as a pluripotent pleiotropic secosteriod hormone. Since vitamin D regulates more than 1,000 vitamin D-responsive human genes, it is thought that it may regulate athletic performance.

In this research review, scientists examined the world’s literature for evidence that vitamin D affects physical and athletic performance. Results from the literature examined showed that ultraviolet light improves athletic performance. Furthermore, consistent literature showed that physical and athletic performance can be seasonal. 25-hydroxy vitamin D is changed into the active form of the vitamin by the liver. Researchers discovered that performance peaks when 25-hydroxy vitamin D levels peak and declines as the 25-hydroxy vitamin D declines (think summer and winter).

Vitamin D also increases the size and number of type II, or fast twitch, muscle fibers. Most of the cross sectional studies show that 25-hydroxy vitamin D is directly associated with muscular performance in older individuals.

It can be concluded that vitamin D may improve athletic performance in those who are vitamin D deficient. Peak athletic performance may occur when the 25-hydroxy vitamin D are obtained by natural, full-body, summer sun exposure. 25-hydroxy vitamin D may also protect athletes from some acute and chronic medical conditions.

How Do I Know if I Am Vitamin D Deficient?

According to the American Journal of Clinical Nutrition, there are various symptoms that may be an indicator of vitamin D deficiency. The most obvious is muscle weakness. Low levels of vitamin D have been associated with muscle weakness, increase in body sway, and increased risk of falling.

Vitamin D deficiency can also cause a skeletal mineralization defect. As a result, patients may be at risk for osteomalacia (softening of bones), which causes bone discomfort along with aches and pains in the joints. Many times, people are misdiagnosed with conditions such as fibromyalgia, dysthymia, degenerative joint disease, arthritis, and chronic fatigue syndrome.

Before you are diagnosed with any of the above conditions, ask your primary care manager for a blood test. A simple blood sample can test for low vitamin D levels. If it turns out you have low levels, there is hope for you. There are steps you can take to combat these symptoms for a healthier lifestyle.

Sunlight

Probably the most obvious strategy is sunlight. Around twenty to 25 minutes of sunlight can help boost your vitamin D levels. Your skin pigmentation and the seasons will affect how much vitamin D you absorb. Lighter skin pigmentations let in more UVB rays than darker skin tones. In addition, the skin will not absorb vitamin D well at higher latitudes during the winter months. An easy way to get a bit of sunlight is to plan a workout outside. If your workout spans about 25 minutes, then it’s a great way to get both your sunlight and your sweat on.

Nutrition

Generally food sources for this vitamin don’t contain much, but you can still get some vitamin D from fatty fish. Great options include sea bass (not Chilean), halibut, swordfish, herring, tuna (Yellow Fin or canned), cod, sable, salmon (Pacific is best), trout, mackerel, and eel. These are all options with minimal impact to the environment. Dairy is also another source that can increase your vitamin D levels (if you are not lactose intolerant or it your diet allows it).

Supplementation

Over-the counter-vitamin D is great and easy way to increase your level. The best form of vitamin D is vitamin D3 because it’s the naturally occurring form. Make sure you follow the instruction on how much you should take. The best way to take vitamin D is with food. If you take supplementation, you need to make sure you are keeping track of your blood serum vitamin D with your primary care manager, as you can get vitamin D toxicity if you overdo it.

If you have extremely low vitamin D levels like myself, you can get prescriptions from your primary care manager for higher dosages. Usually you are prescribed around a 50,000 IU dose that you take once a week. Another form that I have found extremely useful is vitamin D3 shots. You go to your primary care manager or specialist and take one shot every two to four months.

Conclusion

Vitamin D is important to overall health. Even if you don’t think you are at risk for low levels, it’s important to have yourself tested to make sure you are within a normal range. It’s a simple blood sample and usually your results come back relatively quickly. If you find that you are not within normal levels, talk to your primary care manager about how you can increase your vitamin D in a healthy manner so you can live a healthy and fit lifestyle.

References:

1. Souberbiell, JC. “Metabolism and Effect of Vitamin D. Definition of Vitamin D Deficiency.” Biologie Aujourd’hui (2014): 55-68, accessed June 23, 2014, DOI: 10.1051/jbio/2014006

2. Cannel, J. et. al. “Athletic Performance and Vitamin D.” Medicine and Science in Sports and Exercise (2009): 1102-1110, accessed June 23, 2014, DOI: 10.1249/MSS.0b013e3181930c2b

3. Holick, M and Chen, T., “Vitamin D Deficiency: A Worldwide Problem with Health Consequences 1’2’3’4.” The American Journal of Clinical Nutrition (2008): 1080S-1086S, accessed June 23, 2014, PMID 18400738

4. Lieberman, S. PhD and Bruning, N., The Real Vitamin and Mineral Book (New York: Penguin Group, 2007), 1523-1682

5. Tate, P. Seely’s Principles of Anatomy and Physiology (New York: McGraw Hill Companies, 2012), 696-698

Photos courtesy of Shutterstock.

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Vitamin D affects your fitness, body composition, and even testosterone levels, making it a popular supplement. Direct sun exposure causes the body to create its own vitamin D, which leads most people to believe that supplementation isn’t necessary if you simply get a small dose of sunlight each day. However, the new study showed that sunlight may not be enough to keep vitamin D at optimum levels.

Researchers examined forty male and female college students who did not use vitamin D supplements. The students were tested for a variety of factors including vitamin D levels, aerobic capacity, anaerobic power, strength, and body composition. Each student also reported his or her level of daily sun exposure, and none of the students used sunscreen.

At least half the students were clinically deficient in vitamin D, and sun exposure didn’t make any difference whatsoever. That’s right, many of the students with low vitamin D reported daily sun exposure in Louisiana – and in the summer, no less.

Nevertheless, while vitamin D levels were unrelated to sun exposure, they were definitely related to other measurements. Higher vitamin D levels correlated with better body composition and greater aerobic capacity. However, strength and anaerobic power were unaffected.

This study leads to several important conclusions. First, it’s a safe assumption that about half of normal, active, seemingly healthy people are vitamin D deficient. Second, sun exposure isn’t adequate to correct this deficiency. Vitamin D obtained through diet appears to be more important. Finally, vitamin D is important to athletes. I don’t think anyone will turn down fat loss or better aerobic performance, and vitamin D enables both.

Unfortunately, the study stops short of making a recommendation for vitamin D consumption. The Institute of Medicine recommends 600 IU per day. Only one of the students in this study met that level. Many still criticize that recommendation as too low, but nobody will make a firm recommendation because we know very little about how much vitamin D the body can tolerate. Personally, I take 4000 IUs per day and I haven’t died from it yet.

So examine your diet and determine if you need to supplement with vitamin D. It’s cheap, easy, and vital to athletic performance.

References

1. Laura Forney, et al. Vitamin D Status, Body Composition and Fitness Measures in Younger, Physically Active Individuals. Journal of Strength & Conditioning Research (forthcoming): POST ACCEPTANCE, 26 July 201. doi: 10.1519/JSC.0b013e3182a35ed0

Photo courtesy of Shutterstock.

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With recent interest in the relation between vitamin D and obesity, there could be something to the idea of increasing winter body weight. As most of us know, we get vitamin D both in our diet and by exposure to sunlight. More intense and longer duration of summer rays increase our vitamin D levels, and just might be a signal to our bodies to drop some weight. In a recent review in the Nutrition Journal, researchers took an in-depth look at the role vitamin D plays in the body, with a focus on how it affects body fat.

First, the researchers looked at genetic factors. Vitamin D interacts with fat tissue through a few mechanisms. First, it increases gene expression of immune-modulatory and anti-proliferative effects, meaning that it helps to boost the immune system and prevents the growth of unwanted substances.

Vitamin D also impacts body fat through other mechanisms that are not genetic. These include increased protein expression and benefits to oxidative stress, inflammation, and cellular metabolism. All of these indirect routes would also be related to the reduction of body fat.

So, due to its benefits to the body both through genetic and non-genetic factors, vitamin D should also improve body fat composition. However, the issue gets a little cloudy at this point. Vitamin D does seem to help prevent metabolic syndromes that lead to diseases like diabetes, and vitamin D deficiency is a risk factor for increased body fat. But prevention seems to be where it ends.

For those who are already obese, the results are less stellar. Despite benefits to genetic and non-genetic factors, vitamin D supplementation doesn’t seem to help reduce body fat. In fact, in obese patients, vitamin D doesn’t even seem to have the same benefits as it does in people with less body fat. Since vitamin D is fat-soluble and frequently stored in fat tissue itself, it’s possible that its effects are muted by heightened rates of absorption when there is excess body fat. In fact, “stored” might not even be the right word here. “Held hostage” might be more like it.

While vitamin D shows copious benefits to health and the maintenance of a healthy bodyweight in already healthy people, it doesn’t seem to reduce existing obesity. However, there is some promise in a metabolite of vitamin D, called calcitriol. More research is needed to study calcitriol, but until then, traditional dietary interventions for obesity such as reducing the intake of unhealthy foods will have to do.

References:

1. Khanh vinh qu?c L??ng, et.al., “The beneficial role of vitamin D in obesity: possible genetic and cell signaling mechanisms,” Nutrition Journal 2013, 12:89

Photo courtesy of Shutterstock.

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Our bodies function best when we have enough natural sunlight to make vitamin D. Adequate vitamin D levels help our immune function, bone density, and complete overall health. But we also need to ensure we don’t burn. The recommended daily exposure is just enough to turn lightly pink, which amounts to about fifteen minutes per day for most people.

Burns aren’t good for much of anything. Burning increases your risk for skin cancer, it hurts, it causes premature aging of the skin, and who wants to look like a peeling lobster? Plus, our faces are extra sensitive and we should all be taking some daily precautions to avoid damage to the skin. The best option is to wear hats and clothing that covers your skin and avoid putting on sunscreen altogether. But that’s not really realistic. I like going to the beach just as much as anyone else and I’m not going to sit on the sand in a long-sleeve shirt and hat all day. Plus, why would we work so hard to be fit if we can’t show it off sometimes?

So, we need sunscreen, right? Yes! But, there are definitely some drawbacks to some of the traditional, chemical-packed stuff. The Environmental Working Group (EWG) has pointed out several problems with traditional sunscreens that I bet most of us have never heard.

Sunscreens Increase Cancer Risk

First, sunscreen has never truly been shown to reduce the risk of skin cancer. Crazy right? The FDA recommends physical barriers over sunscreen for this reason. Also, traditional sunscreens contain things like oxybenzone, a synthetic estrogen that disrupt your normal hormone production and may be an allergen for some.

Chemically-laden sunscreen use may even increase the risk of melanoma, the deadliest form of skin cancer. Yes, you read that right. No one really knows why but scientists believe it may be because sunscreen users stay out in the sun longer or that the breakdown of the chemicals in sunscreen may increase the formation of free radicals, thus increasing the risk of skin cancer development.

Also, a form of vitamin A, retinyl palmitate or retinol, has been shown to increase the risk of cancerous growths. Vitamin A is normally added to sunscreens because it is an antioxidant that slows aging of the skin, but when it is exposed to sunlight it increases tumor growth. Over 25% of the sunscreens on the market contain vitamin A. Yikes! There are several other ingredients in sunscreens that also increase the generation of free radicals, which damage DNA. So, basically, your sunscreen might help prevent burning but it’s increasing your exposure to damaging free radicals, upping your risk of skin cancer and aging of the skin.

SPFs are Overrated

I know you’ve probably seen those sunscreens that boast 100+ SPF. Most people think they can slather this stuff on and stay out all day and be protected. Don’t buy into the hype. In fact, the FDA is considering banning anything with an SPF over fifty because there is no evidence it provides better protection. Instead it may be encouraging people to stay out longer than they really should and increasing their risk of skin cancer and damage to the skin.

What to Buy

So, now that we’ve established that most sunscreens really aren’t doing much to actually protect us and may even be upping our chances of cancer and skin aging, we should talk about what to look for in a sunscreen:

Mineral Sunscreens

Mineral sunscreens are the best. Titanium dioxide and zinc oxide are mineral sunscreens that are stable in the sun (i.e. they do not cause an increase in free radical generation) and protect you from both UVA and UVB rays. Many traditional sunscreens lack UVA protection.

However, you must be selective when choosing mineral sunscreens as well. Some companies have developed nano- or micro-versions of these minerals to offset the white cast they can give to the skin. Sounds like a great thing, but this may allow the minerals to penetrate into the dermis leading to toxicity. This hasn’t been proven in humans, but studies have shown toxicity in fish and aquatic life, so why take the chance? Also, there are many powder and spray versions of these mineral sunscreens but these should be avoided as well, as these minerals could be inhaled and again cause problems.

Non-Mineral Sunscreens

Also look for sunscreens that contain avobenzone and Mexoryl SX. These are two non-mineral sunscreens that block UVA rays without penetrating the skin and without increasing free radical generation. The best protection seems to come from a combination of minerals and either avobenzone or Mexoryl SX.

There are a lot of great sunscreens out there, but you may have to search beyond your local drugstore to find one that makes use of the safe ingredients mentioned above. A great place to look for safe options is the EWG website. They provide a searchable guide that includes categories like sport and beach, lip balm, and makeup.

Be patient and when possible try out products before you purchase, as everyone’s skin is a little different. Some sunscreens are going to be a little too greasy, a little too drying, a little too sticky, and so on. When you find a great one, stick with it and let us know what you like. Here’s to getting some safe, healthy doses of vitamin D the way nature intended this summer!

References:

1. Environmental Working Group, “8 Little-Known Facts About Sunscreens.” Last modified 2012. Accessed April 18, 2013.

Photos courtesy of Shutterstock.

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Now, let’s think about what time of year it is. For those of us in the Northern Hemisphere, it’s the beginning of spring. Most of us have probably not been working on our tans too much during the winter months, and unless we’ve been supplementing with daily, sufficient doses of vitamin D, our levels are lower than optimal. Of course, if you’re a reader of Breaking Muscle, you’re interested in maximizing your health and avoiding a 26% increase in death, but you’re also thinking about baring your body on the beach pretty soon. Knowing that low vitamin D can hinder fat loss and thyroid function, it might behoove you to learn how to make sure your levels are where they should be.

Checking Your Levels

First, what’s a good level of vitamin D anyway? That’s going to differ based on who you ask. Most traditional medicine sources believe levels between 35 and 70 ng/ml are good and enough to prevent disease. However, some alternative and progressive medical sources believe optimal levels are higher, somewhere between 50 and 70 ng/ml, and even as high as 70-100 ng/ml for those with heart disease or cancer. I’d say aiming for somewhere in the 50-70 mg/ml range unless you know you have some serious health problems or risk factors is a good idea. Then, I’d find a smart medical provider who knows his or her stuff about vitamin D and monitor your levels so you can hit that vitamin D sweet spot.

That brings up another good point. How do you measure your vitamin D levels? A blood test, ordered by your medical provider, can give you your level. Ask the practitioner to order a 25(OH)D level. Then, adjust your vitamin D dose as needed and recheck periodically to see how you’re doing.

How to Get Vitamin D

Now, how do you make sure you’re getting enough vitamin D? The best way to get vitamin D is from the sun, with sunbed use and oral vitamin D3 supplementation coming in second and third. What? Am I really telling you to go get a tan? Lay in the tanning bed? Yes, but some basic rules should be followed to avoid burns and damage to the skin.

The Sun

So, let’s talk about natural sun exposure first and why it’s the best way to get your D. First, before there were vitamin-fortified foods and vitamin D supplements, there was the sun, the only real way for the human body to form vitamin D. It makes sense that this is the way our bodies were made and prefer to get our vitamin D. Rarely, if ever, is it better to supplement or work around the body’s natural processes. Also, when we’re exposed to UVB rays, our bodies make vitamin D3 sulfate. This is a water-soluble form of vitamin D3. The vitamin D3 available in supplement form is un-sulfated and is not water-soluble. It relies on LDL to carry it to receptors in the body, whereas sulfated vitamin D needs no carrier. Un-sulfated vitamin D may not provide the same benefits because of its lack in mobility and perhaps availability in the body.

So, if we want the best kind of vitamin D3 possible, we will make sure we get enough from sun exposure. You want to spend enough time outside with the majority of your body exposed (i.e. in a bathing suit or little clothing), until your skin is a very slight pink. The amount of time this takes will depend on your skin tone and sensitivity to the sun. The ideal time of day to absorb the most UVB rays is around noon. Also, don’t think you can just tan though a window or glass. It will block the UVB rays and you will only get UVA. Additionally, you can’t expect to expose a little of your face and arms and still raise your vitamin D level substantially either. That just isn’t enough skin surface. In fact, the skin on the face is more delicate so it still makes sense to protect this area when out in the sun.

Tanning Beds

Now, regarding sun beds, you must be selective about the type of sunbed you choose. “Low pressure” beds are the better choice as they deliver more UVB lights when compared to “high pressure” beds, which deliver more UVA. UVA rays are those more strongly associated with photoaging, wrinkling, and cancers. Also, it is important to find a sunbed with electronic rather than magnetic ballasts. The magnetic ballasts are associated with electromagnetic field (EMF) exposure and excessive exposure to EMF has been linked to increased incidence in cancer. So, low pressure, electronic ballast sunbeds are good for vitamin D production, second to real sun exposure, but only if you don’t burn.

Oral Supplements

Lastly, there is oral supplementation with vitamin D. Now, I mentioned that your body makes vitamin D3. It makes sense to try to take something as similar to what your body naturally produces, so look for vitamin D3 when you go shopping. There are vitamin D2 supplements out there, but you don’t want that. Vitamin D2 is a vegetable-derived source and does not function in the body the same way. Vitamin D3 is absorbed about five hundred times faster, is 87% more effective in raising vitamin D levels, has a longer shelf life, and is more bioavailable.

As for doses of vitamin D, the sources vary in their recommendations but anywhere between 4000-8000 IUs/day is probably what it will take to raise and maintain a healthy level. As I mentioned before, it is always a good idea to have your levels monitored to ensure they are in a good range. Doses may need to be adjusted based on your ability to absorb vitamin D, your size, and your exposure to the sun. Fix your vitamin D levels and enjoy looking, feeling, and performing better!

References:

1. H.A., Bischoff-Ferrari. Deptartment of Rheumatology, Institute of Physical Medicine, University Hospital Zurich, Zurich, Switzerland, “Optimal serum 25-hydroxyvitamin D levels for multiple health outcomes.” Last modified 2008. Accessed April 1, 2013.

2. G. Bjelakovic, et al., Vitamin D Supplementation for Prevention of Mortality in Adults, The Cochrane Database of Systematic Reviews, July 6, 2011: (7); CD007470, G.

3. Dr. John Cannell, Meta-analysis Looks at Efficacy of D2 vs D3, Vitamin D Council, November 16, 2011.

4. Robert P. Heaney, et al., Vitamin D3 Is More Potent Than Vitamin D2 in Humans, The Journal of Clinical Endocrinology and Metabolism, March 1, 2011: 96 (3); E447-E452.

Photos courtesy of Shutterstock.

The post What’s Best for Vitamin D: Sunshine, Tanning Bed, or Supplement? appeared first on Breaking Muscle.

You don’t need to tell me 801 times when I need to change a strategy. I usually get it down by the 799th attempt. Call this an Edison episode. Yes, that’s how persistent I can be to find a breakthrough. I’m not alone here in the great Rose City. Crazy is the new normal in Portlandia.

My body is full of symptoms from a decline in the sun and an increase in erratic weather patterns. The proverb states, “That which does not kill you makes you stronger,” but each year it gets more and more interesting maintaining my sanity here in the Pacific Northwest. Perhaps this is because I have lived in this mossy climate for three-quarters of my life, or perhaps it is due to aging.

The truth of the matter is that I want to see the benefits of all my hard work during the winter months. The summer seems like easy breezy compared to the winter I-don’t-wonder-land of rain-for-45-days-straightjacket. There are thousands of people who augment winter bouts of One Flew Over the Cuckoo’s Nest with bliss. But this holy grail of bliss only comes from relentless winter work.

Energy comes in the form of sunrays, fresh air, and nutrients. And remember: you are what you eat! Many people battle with the ups and downs through the dark months due to high simple carbohydrate and sugar consumption. Here are a few detoxifying, mood-stabilizing recipes that taste awesome and do not require Einstein formulations.

Complex Carbohydrate Energy Bowl:

For Omnivore or Herbivore (without honey and ghee)

Ingredients:

• ¼ Cup Organic Whole Oats
• ¼ Organic Garnet Yam
• ½ Organic Banana
• ¼ Cup Blueberries
• 1 tsp Cinnamon
• 1 tsp Ghee
• 1 tsp Local Honey or Black Strap Molasses

Directions:

1. Pre-bake yam.
2. Cook whole oats as directed, add in cinnamon and stir frequently while cooking.
3. Add and mash in yam and ghee.
4. Add blueberries.
5. Add banana.
6. Remove from stove, put in bowl, and add honey or molasses on top.
7. Eat! Mmmmm!

Hint: Don’t splatter on the keyboard as you work. I’m just saying. My empty bowl next to me is proof it tastes great.

High Protein Pick Me Up:

For Omnivores

Ingredients:

• 1 Large Local Brown Free Range Egg
• 1 Cup Organic Spinach Leaves: Chopped
• 1 Cup Organic Chard Leaves: Chopped
• 1 Ounce Goat Chevre Cheese
• 1 tsp Turmeric
• 2 Tbsp Filtered Water

Directions:

1. Pan cook egg, sprinkle turmeric on top. Flip as needed.
2. Add spinach and chard on top.
3. Add water on top, cover pan with lid. Simmer until leaves appear cooked.
4. Remove lid, add chevre and eat!

Chocolate Go Ahead with Lots O’Put-ting

Ingredients:

• ½ Cup Almond/Hazelnut/Whatever Milk
• ¼ Cup Chia Seeds
• 2 Heaping, Overflowing Tbsps Cacao Powder

Directions:

1. Soak chia seeds in milk for two hours, stirring occasionally.
2. Add in cacao powder and mix thoroughly.

Chocolate Mousse

Ingredients:

• 2 Heaping, Overflowing Tbsps Cacao Powder
• 1 Organic Banana
• ¼ Organic Garnet Yam

Directions:

1. Mash yam and banana in bowl.
2. Add cacao powder and mix thoroughly.
3. Grab spoon. Shovel guiltlessly in your salivating mouth.

Want more recipes? Email willow@breakingmuscle.com with your favorite food or post to the comments below and I will convert it into simple, healthful, tasty and nutrient dense real food!

Photo courtesy of Shutterstock.

The post Easy Detox Recipes to Help You Break the Winter Blues appeared first on Breaking Muscle.