Play in the Sunshine

By Justin Neal, FNP-C, MSN

As a black man, in my 40s, living in Chicago, in the wintertime, I need to be mindful of my Vitamin D level. My skin tone and location put me at a higher risk of vitamin D deficiency.  But, so what? Why is that a concern?  According to the National Institute of Health (NIH), being deficient in vitamin d over a long period of time can lead to issues with both muscle and bone formation, development, and maintenance.  It can also play a role in chronic conditions, such as depression, diabetes, and cardiovascular disease. 

Risk factors for being deficient of vitamin D include, your race or skin tone, your geographic location, your age and health, and your diet.  So, let us use me as an example.  As I mentioned, I am a black man, that lives in Chicago.  As you can expect, my vitamin D level was well below normal.  The target range for a vitamin D is 30 – 100 ng/mL, with a number 50 – 80 ng/mL considered to be optimal.  My number was 19 ng/mL, which is on the border of being deficient.   

So, the main way to get ourselves to a normal, healthy vitamin d level, is to spend time in the sunshine.  Getting out in the sun can benefit the body and mind.  That is great for people with fairer skin, in the summer months, but for those of us with darker skin, it is harder for our us to utilize all of that wonderful, but it is still better than not having any of that sunshine. 

Others ways to get that level up via your diet include vitamin d enriched foods and drinks, fatty fish, livers, and cheeses.  Another popular and effective method is to take a vitamin d supplement.  Personally, I take drops, but there are also capsules and powders.

Vitmain d is a very important vitamin, that many of us need more of.  It helps us process calcium, which is vital for bone health.  Getting it from the sunshine is ideal, but there many factors that cause the not to happen, with skin tone and region being major factors.  Fortunately, getting it through outside sources is just as effective. 

No matter how you get it, just it in, your body will thank you.  Your primary care provider can order standard lab tests to monitor your levels.  As important as it is to get into an optimal range, you need to make sure not to let it get too high, as vitamin d toxicity is possible.  So, play in the sunshine!!!

References

Mayo Clinic Staff. (2025, March 21). Vitamin D. Retrieved from Mayo Clinic: https://www.mayoclinic.org/drugs-supplements-vitamin-d/art-20363792#:~:text=Vitamin%20D%20is%20a%20nutrient,muscles%20and%20brain%20cells%20working.

Office of Dietary Supplements. (2024, July 26). Vitamin D. Retrieved from National Institute of Health: https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

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