Sunlight

Supplement companies are selling vitamin D in doses from 400 IU to as much as 50,000 IU. Supplement companies periodically send newsletters continuing to report the benefits of vitamin D and harmful effects of having too little D. One might assume buying and taking one of these supplements will make sure you are sufficient in vitamin D.

When I began researching vitamin D for my book (see below) I thought I would find a 'wonderful' substance that prevented and perhaps even cured many diseases and that the subject would be simply, wow, it's great, make sure to get lots. That was in 1999. The manuscript (without an index) has been basically finished since 2002 and I have been working with vitamin D and clients since 2000. Regardless of how many new papers are published the 'facts' remain the same. Every person absorbs and/or produces vitamin D in varying amounts. One person may simply expose arms and legs several times a week and have and maintain adequate levels of D, others may take a supplement of 4,000 IU daily and for various reasons not increase their 25(OH)D at all. And again, others may simply increase calcium intake and their 25(OH)D will rise with no supplemental D. I cover this in detail in the Sunlight Packet/Preliminary Report and further discuss why this may happen in the book/manuscript.

I made the decision to provide these resources because people need to know. I literally 'print out' the items at the time they are ordered because it allows me to make changes along the way as I find a better way to state what is true. It is not 'my' truth. It is not conjecture or opinion. The facts presented are a distillation of my intense study of the literature spanning from the first discovery of vitamin D to the present day, and hands on experience working with people, sunlight and vitamin D over the past 9 years. As to money, let me state that the costs of my ongoing research and operating expenses are not now nor will ever be covered by the sales made from this site. As with my personal krispin.com site I consider this to be a part of my service.

A recent e-mail included statements from a website suggesting I do not keep up with the literature or I would know how 'safe' high dose vitamin D is and how so many people need it. It is not a new argument and once again facts don't change. Some people need more D, from sunlight and/or supplements. Some people don't. Some people need more than other people because of many and varied reasons. The information in the Packet and the manuscript is as topical today as when they were written and if updating is needed it is (and has been) done.

My concern about excess D supplementation continues because the 'marker' of excess D being used currently (high serum calcium or urinary calcium or both) is not the only validated side-effect of excess D. Excess serum cholecalciferol (what you make from sun or take in a supplement) and/or excess 25(OH)D may interfere with the actions of 1,25(OH)2D, the so-called active hormone D, without changing serum or urinary calcium. As 1,25(OH)2D has (so far) 50 known cellular targets, most of them not related to bone, making sure you get enough but not too much is important. ANY possible benefits of over-enthusiastic sunning or supplementing which increase 25(OH)D beyond 60 ng/ml are not supported by any research studies

Questions and Answers:

Question: Do I have to worry about not getting enough UV-B exposure (for Vitamin D), during the winter, since I live in Denver, which, obviously is 5,280 above sea level? I apologize for bothering you, but, I could not find this answer anywhere on the Internet. Obviously this answer will make a big difference on how much Vitamin D supplements I need to take.

Answer: Yes and No. Each 1,000 feet in elevation equals about 1 degree closer to the equator (from where you are) so Denver, latitude 39.46° at altitude 5,280 ft would have a similar UV-B to a location at 33-34°, not all that UV-B rich. Reflective snow in winter would make mid-day more intense but as to available D it just isn't all that much because UV-B is less in winter in all locations more distant from the equator. Only locations 30° or closer to the equator have consistently intense UV-B. Whether using sunlight or supplements the only way to know how much you need is to record how much you get and test 25(OH)D.

Supplemental D or sun exposure should not be based on location because your need for D depends on much more than that; your skin color, your age, your sunning habits, your diet, your genes, your weather (clouds, fog and some urban pollution, aka urban ozone, block UV-B). The only way to know how much D you have and how much D or sun you need and if the supplemental D or sun, or tanning bed you are using is working is TESTING. TEST and RETEST, don't guess. Your HMO, your physician, lef.org or ZRT Labs provide you a means of monitoring your D. Use your resources.

Question: Since we cannot really live half of the year in the tropics, we thought about using UV lamps, but it is hard to know which type can reliably deliver the correct amount of UVB rays. Have you investigated specific brands etc? Unfortunately, there is not much help to be had from local doctors, as they usually have a deep prejudice against UV lamps instilled by dermatologists.

Answer: Wolff tanning beds (beds that use Wolff lights) may be used to replete vitamin D. These beds are often referred to as "20 minute" beds. The amount of UV-B is similar to summer sun BUT the danger is in staying too long. You make all the D you will make BEFORE your skin alters in any way, even the very lightest of 'pink'. Tanning actually reduces the amount of D you are able to produce on your skin. Light skinned persons would need 7-10 minutes, maybe less, to produce significant amounts of D. A responsible proprietor and NEVER staying longer than you need are keys to safe use of tanning beds. Further instructions on safe use of beds may be found in the Sunlight Packet below. A note of caution- any exposure to UV light lowers the amount of vitamin A and vitamin C in your skin .If you decide to use light to produce vitamin D consider how much extra A and C you need to keep your skin happy and healthy.

Question: ...have read (looked at) several articles on this subject. They give good descriptions of the beneficial effects. But so far, I have not seen (Yes, I'm sure it's there, somewhere!) a listing of times considered advantageous. And yes, there are many factors. For instance, time of year, condition of the sky etc but the one I' interested in time for an average person, at an reasonable latitude, like 35 deg, and importantly the % coverage of the sunlight recipient! If a person is nude they require less time than if one is in normal clothing and a person dressed like an Eskimo might as well stay inside.
Can you give any benchmarks for a person such as me. And yes, I have another disadvantage, I'm 86 years old!

Answer: Some researchers suggest a particular amount of sunlight is equivalent to a particular 'dose' of D. I have been testing 25(OH)D in several hundreds of clients since 2000 and found no correlation of either D intake or sun exposure and 25(OH)D that was useful long term as a rule or guideline for others.

At 38° north a very light skinned person might need 10-12 minutes per side, mostly naked, between 10AM and 2PM, to raise D to between 50-60 ng/ml. By December 25(OH)D may drop below 40 ng/ml. If the location was in a city (with city haze) vitamin D production might be much less.

Nude does not correlate with time at all. You make as much D as you will make just prior to 'erythema' (pinkness or the equivalent) which might be 7 minutes in very light skin and as much as 120 minutes in very dark skin (which also may burn from excess exposure but you won't see it). Sunning longer will not produce more. You have just so many genetically pre-determined "vitamin D factories" per cm of skin, some parts of the body having more factories than other parts. More skin will produce more D but again, this is incredibly variable in 'amount'. UV-B intensity, skin color, skin age and your genes all alter outcome.

I have a client who took no D, lives on the East Coast and has little sun exposure, testing with moderately HIGH levels of 25(OH)D. For her supplementation or more sun exposure would be excessive. Sunning requires first that significant UV-B is present which at 35° would be (depending on altitude and city/country) perhaps April 15-Sept 15 between 10AM and 2PM. The closer to noon the higher the UV-B.

Aging skin produces significantly less D even when UV-B is present and there is the issue of excess sun exposure, level of vitamin A present in skin, level of cellular anti-oxidants including vitamin C, and the incidence of skin cancer.

Repeated testing of whatever method you choose to use, sun or supplements or a mix of both, will show you if your choice is effective. If it is not, make a better choice.

The Sunlight Packet containing the Preliminary Report with Physician and Patient Protocols is the 'how', the instructions on using sunlight and vitamin D safely. The Preliminary Report is available now, containing an overview of vitamin D information/research, a patient protocol, a physician protocol, and testing guidelines for those who want the 'how to' information. The Physician and Patient Protocols are not included in the book. The Report and Protocols detail how to safely maximize D using sunlight and/or supplement.

If you want the story order the manuscript or wait for the book which covers the history of D and sunlight and the 'what' and 'why'. If you need to know 'how' to monitor and maintain optimal vitamin D safely order the Report with Protocols.

Naked at Noon, Understanding Sunlight and Vitamin D is a fully referenced work covering the vitamin D endocrine system, sunlight, D and disease, safe sun, safe supplements; and the role genetics plays in our responses to sunlight and vitamin D. To give you an idea of the work itself I have provided the Table of Contents and Sample Chapters.

The book explains how we get D, from food, sunlight and supplements; and why many people in the U.S. and in other countries currently suffer from hyper or hypovitaminosis D. It includes discussion of the problems associated with changes in location (migration and immigration to genetically unfriendly climates), anti-sun attitudes, and indoor lifestyles. It also covers information about vitamin D's importance to the health of our bones and teeth; its genomic functions regulating normal cell birth, growth and death; and its interactions with other nutrients. The book gives a broad overview of our current situation, how we got where we are; the problems and complications; and solutions for sunlight and D sufficiency in the U.S. and throughout the world. Sunscreens, ozone, skin cancer, problems relating to skin color and alterations in traditional diets are all covered in this book. Its findings are supported by 1078 scientific references.

Naked at Noon covers many aspects of an amazing sunlight produced hormone, all important to understanding our current sunlight and D problem. The book has general information on maintaining D sufficiency but does not include information on diagnosis and treatment of D deficiency or insufficiency. I apologize for the delay of this work. Your frustration is no greater than my own. Both publishers offering a contract wanted to cut the book to the 'standard' number of pages and remove many of the references. Much of the information in the book is not available from any other source and the references and data are critical to the integrity of the material.

Though my original publisher and second publisher have not worked out as expected, I am determined to get out the information in the book and so have decided to offer the manuscript to anyone willing to send a money order (immediate send out) or check (must clear before sending manuscript) for domestic orders $49 US. International orders send $55, must be in US funds. The money will be used to individually print up the work on 3 hole punched paper, enclose it in a binder and send it on to the purchaser. While in a book format this would be more than 400 pages your manuscript will be just under 300 pages (due to format, three hole punch 8X11 paper).

After reading the pre-publication manuscript your comments, including suggestions, criticism or praise, will be welcomed. Your order will include a link to a page that will allow you to submit comments and read the comments of others.

To order the manuscript now (not finalized, some rough edges) send $49 (domestic)/$55 (International) check or money order in US funds to:

Questions? 1-707-769-1301 or the email address listed in the picture at the top of this page. Medical and legal considerations preclude answering personal questions regarding vitamin D. If you are interested in my private practice please see below.

If ordering by mail indicate how you would like your payment to be applied- number of copies. Mail order is preferred as credit card orders require a payment fee to the CC company and to PayPal.

If you prefer to use a credit card click on the Buy Now button below to order the pre-publication manuscript

Cautions: The book, Naked at Noon, does not contain detailed instructions on how to maximize vitamin D safely. For all vitamin D enthusiasts- Please do not take D in amounts larger than 1,000 IU daily from all sources without clinical testing, physician guidance, or cautious personal monitoring if a physician is unavailable. Read the excerpts from the book. If you believe you need more D please order the Preliminary Report, see below, to make sure you are using sunlight and D safely.

Harm can occur from excess D as well as insufficiency. Taking D when it is not needed is potentially dangerous no matter what form of D you may be taking. Do not self treat without regularly monitoring your levels of 25(OH)D and seek help if you aren't sure how to do this..

Various websites and experts are currently enthusiastic about vitamin D and state high doses of vitamin D, doses ranging from 2,000-4,000 IU, are safe. A primary focus of my book is a review of research showing studies being cited as the basis for claiming high doses of vitamin D are necessary and safe were faulty when they were first published. High doses of D may be absolutely necessary for some but for others the same doses would be excessive in the short or long term.

The conclusions drawn by 'safe vitamin D' proponents (including some of the researchers themselves) often overlook major flaws in the studies. To mention just one of the flaws, no study has been done using high dose vitamin D for longer than 6 months. D toxicity (like vitamin A toxicity) may take a year, two years, or longer to develop, putting the compliant patient/user at risk.

Another overlooked problem is the interaction between calcium and vitamin D. Taken together there is a strong synergistic effect and less amounts of both substances are needed. As testing is done without correction for calcium intake conclusions are again, problematic. High doses of D when calcium sources are low have a different outcome than when D and calcium are used in combination. The US diet is relatively high is calcium (depending of course on who, when, where) and for many (not all) calcium lowers the relative need for vitamin D.

I am positive about the wisdom of my caution because I have seen the outcomes, having begun working with high dose D in 1999. The book clearly describes the problems facing any policy of food supplementation or long term high dose D supplementation.

Recently a blog site has criticized my caution and suggested I am trying to sell my book. FYI, after some eight years of exhaustive study and writing, I have spent much more on research for the book than I will EVER recoup when the book is finally readily available. I suggest the Report and/or book because the issue really is complicated and a few paragraphs, or a broad 'prescription', just won't do.

I am enthusiastic about safe use of sunlight and vitamin D. Having enough D makes life better. I know from experience supplementing D is problematic.

Some supplement users absorb poorly, some combine supplements with sunlight for rapid excess, some use supplements that just don't seem to work. My personal preference is the safe use of sunlight to get D but I know that for many this may be impossible. It is a new world out there. We have moved from ancestral sources and have no way to recreate these sources in our new locations. Whether using sunlight or supplements, testing makes sure you are getting enough and not too much.

I would say from a review of the research and from personal and professional experience most benefit from extra D, especially D from sunlight, but we are all individuals and what is right for one may not be right for another.

Enthusiastic promoters of 'natural' vitamin D or cod liver oil suggest that, as it is natural, it is safe in high amounts. Some use references to prove their claims. Clinical data strongly and definitively contradicts any belief that high doses of vitamin D, whatever the source, are safe. It is true, however, getting excess A and D combined, as is possible with excessive cod liver oil intake, is safer than excess D or excess A alone. Vitamin A is protective when excess D is present and D protects from excess A, BUT having the right amount, neither excess or insufficiency of either makes more sense to me.

This issue is exhaustively addressed in the book. There have been a number of cases reported to me of severe vitamin D excess with serious and debilitating results, including tetany, depression, and/or significant bone loss. Monitor your D.

For the past number of years clinicians, physicians, national media, and the National Institute of Health have been warning Americans to stay out of the sun. The purpose of this warning is intended to prevent melanoma, a serious form of skin cancer. In spite of the ever-increasing use of sunscreens and intentional reduction of sun exposure, incidence of this cancer continues to rise. There is evidence that the advice to avoid sunlight may be contributing to the increased incidence of melanoma. One possible reason for this may be issues relating to genetics and extended exposure to UV-A light. When sunscreen is used sun burning is reduced or eliminated and the sunscreen user's time in the sun is extended. While UV-A is not as strong as UV-B it does cause damage over time and most sunscreens either do not block or poorly block UV-A no matter what the SPF may be. Whatever the cause, the expected reduction in skin cancer with sunscreen use has not occurred.

One of the known protectors of skin cells from pre-cancerous changes is vitamin D and your skin actually contains the enzyme that converts sunlight D into active 1,25(OH)2D, calcitriol. For most Americans the primary source of vitamin D is sunlight. UV-B, the only band of light producing vitamin D, is significantly present only midday during summer months in most of the U.S., the exact time we are advised to avoid sunlight. UV-B is blocked by sunscreen. We have an international disaster in progress due to a misunderstanding of the nature of and need for UV-B and vitamin D.

A blood test for 25(OH)D, 25-hydroxyvitamin D, is the only way to tell if you have or are taking the correct amount of vitamin D, need to take any D, or if your sun habits are sufficient. Too little vitamin D contributes to many degenerative diseases but excess vitamin D is equally undesirable. Because of the varied ethnicities, latitudes and lifestyles in the United States (and most of Europe and Asia too) the only way to safely use supplemental vitamin D is test, test and retest. Click on the Vitamin D Testing link for a relatively inexpensive way to monitor your D.

Low D needs to be corrected, carefully. Moderately high levels of 25(OH)D, greater than 70 ng/ml (175 nmol/l) have been associated with bone loss, heart disease, and other soft tissue calcification. When chronic intake of excessive amounts of vitamin D raise serum 25(OH)D further irreversible damage may occur. It is likely for most the optimal range of vitamin D is 40-60 ng/ml (100-150 nmol/l). In locations greater than 30° latitude, north or south, values are naturally higher at the end of summer and early fall and lower in winter and spring. There is no evidence values higher than 60 ng/ml provide any added benefit.

TESTING: Reasonably priced testing is available for anyone in the US from the Life Extension Foundation. ZRT Labs is more expensive but may be an alternative choice for some. Click on the little suns to reach the test ordering pages.

At LEF.org the test is $47 for LEF members and $63 for non-members. Test results are provided directly to you through the Foundation. Testing sites are easily accessible in most states. I am not a member nor in any way affiliated with Life Extension, nor do I necessarily their products. I do support reasonably priced testing of vitamin D, and so far, Life Extension is the most accessible provider.

ZRT Labs provides a do-it-yourself at home kit. More expensive, $135, but good if you need to test infants or children (less blood) or if you are in a state that does not allow you to self-test. This is a blood spot kit, quite accurate, requiring just a few drops of blood.

Do not supplement in amounts greater than 1,000 IU (total from all sources) unless you are being tested and treated by a healthcare professional who understands clearly both the benefits and dangers of vitamin D. If a professional is not available, do monitor yourself. Minimum testing, if using supplements, should be not less than every four months the first two years and every six months the third and fourth years. Excess intake of vitamin D may not show up as elevated 25(OH)D until as long as 2-3 years after starting a dose that was seemingly safe initially.

Less testing is needed if you use sunlight to raise your D. Typically end of summer and end of winter will give you a good idea of the success or failure of using sunlight as your primary source. Sunlight is a safe source for most persons in the US with the exception of light skinned persons living in Hawaii, Florida or other locations with elevated levels of UV-B. All skin types regularly exposed to UV light will have a higher need for dietary vitamins A and C.

If you have light skin and live in an area with high UV-B, sunning should be very limited. Combining sunlight and supplements may rapidly overload the D endocrine system in summer months.

If you regularly sun in summer and have skin types 1-4 it is unlikely any supplementation is needed during all or most of the year. For dark skins the only US location likely to provide adequate sunlight is Hawaii (this is yet to be determined) and supplements may be a requirement for long term health. As response to supplementation is difficult to gauge, testing should be mandatory. It is my hope HMOs will recognize the benefits of supporting optimal 25(OH)D. The Preliminary Report below explains how to determine your need and how to use supplements and sunlight safely. A Physician Protocol is included with the Report to share with your doctor.

Vitamin D, the kind you make on your skin, get in fortified milk, or take in a vitamin supplement, is not a vitamin. It is more appropriately classified as a pro-hormone. Not only is it a pro-hormone it is a sunlight derived pro-hormone. The active hormone D, calcitriol, controls calcium in vertebrates and invertebrates. Calcium controls innumerable processes in the human body including responses in muscles, bones and glands. Calcitriol is a major player in genomic actions determining how our cells express themselves and regulating production of numerous substances including enzymes, hormones and neurotransmitters

We all need sunlight and/or vitamin D. Clinical studies demonstrate the ability to produce/absorb/utilize sunlight and vitamin D is genetically variable. At the present time many persons world-wide suffer from D deficiency or insufficiency. Testing is the only way to know how much D you have and testing is the only way to monitor D supplementation. As actions of a pro-hormone are essential to health and life, 'guessing' or 'assuming' is not a wise way to determine optimal levels.

In northern California 80% of clients tested during winter months have serum vitamin D deficiency (less than 20 ng/ml) or insufficiency (20-32 ng/ml). This problem increases dramatically in persons living at latitudes more distant from the equator and in persons living in all US latitudes with darker skins. In Texas there has been an increase in the number of children with African or Hispanic heritage suffering from rickets. Even in sunny southern California vitamin D deficiency or insufficiency is prevalent in part due to avoidance of midday sunlight and/or the use of sunscreens which block vitamin D production .

Getting enough vitamin D, from sunlight or supplements, is important to health and longevity but too much supplemental D or sunlight can be disease producing. Too much, too little- the only way to know how much D you have and how much sunlight or D you need to maintain D sufficiency is to test.

Every body needs sunlight and vitamin D. Deficiency or insufficiency has been associated with:

An overview on what is known about the benefits of sunlight and D includes The Preliminary Report; the Physician's Protocol; the Patient's Protocol; and the Essential Fats Update, plus information on testing D. All are carefully referenced, enclosed in a poly binder and offer access to safe guidelines and information prior to book publication. This is the only packet currently available and is suitable for general information and physician treatment protocols. It has been updated as of July, 2006 and includes the book excerpts and other toxicity information.

Cost: Domestic $49 including shipping and handling. International $55 in US currency. You will be sent an invoice for additional charges after your order is received.

To pay by credit card click on Add to Cart. You will be directed to PayPal, a secure site which allows me to accept credit card payments. You will not be required to 'join' nor will they permanently keep any of your information.

I have made available my client workbook as many have requested it. It is a basic nutrition 'how to' guide; over 300 pages in a binder for easy access to information and to enable additions as they become available. If you are ordering from outside the US & Canada you may be sent an invoice for additional shipping and currency exchange costs. Your workbook will be shipped without the binder

This workbook contains the latest information on proteins, fats, carbohydrates, vitamin D, magnesium, potassium and other nutrients including the latest information on the dangers of soy and excess omega-6 fats. It offers tools to help you find the foods that are right for you. It promotes food first, supporting the eating of genetically appropriate whole foods, sometimes called anthropological nutrition. It is not a book about supplements; it does not cover disease diagnosis/treatment using supplements. Nutrition is about what you eat. It is fully referenced.

To order by credit card use the PayPal shopping cart. PayPal does not require that you 'join' or give them information that they store, but simply allows me to accept credit cards. Click on the Add to Cart button below.

The Practical Nutrition workbook contains timeless truths; concepts and rules about food and light that will not change. All items are copyrighted and I ask that you respect this and purchase multiple copies if you intend to share the information. You may have all or part of your order sent to friends or family as a gift by request.

To find out more about me please visit krispin.com and take a look around. This is my personal web site designed to provide basic information about me and about nutrition in the 21st century. View my article, The Miracle of Vitamin D, published in Wise Traditions for an overview of the D report. The Miracle of Vitamin D was written at the beginning of my search for the truth about sunlight and vitamin D. This article should not be used as a basis to diagnose or treat sunlight or D insufficiency. Much of its information is now old and out of date. Cod liver oil is not always the best way to get vitamin D. The article does not have any of the guidelines, protocols or other information provided in the book, the Preliminary Report or in The Professionals' Guide. Wise Traditions is published by the Weston A. Price Foundation , a strong supporter of whole natural traditional foods and healthy life styles.

NEED HELP NOW? I accept private clients on a limited basis. If you need personal help with any health issue, including support when undergoing traditional medical treatments, email or call my home office and leave your name, address, zip and phone number. Speak slowly and clearly, spell any words likely to be mistaken on a message machine. I will e-mail (preferred) or mail you an information packet, no obligation, containing forms and a clear explanation of what I offer and what it costs. I work by phone, fax, mail and email. I do not see clients in person. I do not sell ANY products. I offer personal support and intensive education, to enable you to care for yourself (and for your family).

sunlightD.org

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