The Vitamin D Controversy Continues

The vitamin D argument is one that has baffled me for some time. I've heard medical experts claim that we absolutely do not need high doses of vitamin D supplements, and that supplementation can, in fact, cause more harm than good. I've also heard medical experts claim that 90+% of the population is vitamin D deficient, and that we should supplement thousands of IU's per day for months before we could even begin to achieve optimum levels. In light of the less than year old release by a scientific panel from the National Academies' Institute of Medicine, which suggested tripling the RDA for vitamin D, and even more studies appearing that prove the benefits of vitamin D supplementation, and more and more people finding out they are D deficient, I feel like we should focus more energy on this issue.

Of course, every body is different, and each individual has unique needs. But, in general, the majority of Americans DO have low vitamin D levels. Dosages between 200 and 600 IU daily have been recommended to adults (varies depending on age), but more and more people are recommending even higher doses. Dr. Weil suggests that no adverse affects are seen even with daily doses approaching 10,000 IU.

I take (and have taken for a while) 400 IU per day. But I am not always able to get adequate sunlight exposure during the day, and because I eat a plant-based diet, I have few food sources (mushrooms being the only vitamin D source). So I have decided to increase my daily levels. I will begin with 1000 IU daily, and if I feel no adverse affects, will increase it slowly over time to see how it affects my body. Although I haven't had my levels tested, I can safely assume that I'm right there with the majority of deficient Americans.

As a vegan, however, I have to question the source of my vitamin D supplements. The best source (of course) is sunlight. Since most of us are terrified of being in the sun without sunscreen, we rarely if ever allow the sun's healing rays to penetrate our skin directly. Sunscreen will block the absorption of vitamin D. More on that here. Dr. Weil suggests 10 minutes of unprotected exposure on just the hands and face will help in vitamin D uptake. I've seen a number of other recommendations suggesting that 40% of your body should be exposed for 20 to 30 minutes in order to benefit from vitamin D from sunlight. Luckily, in the summer, this is easy for me. But what about in winter? And what about people who live further north?

So this leads us to actual supplements. Vitamin D is not actually a vitamin at all, but a fat soluble hormone. Supplements come in two forms. D2 (ergocalciferol) and D3 (cholecalciferol). D2 is plant derived, while D3 is animal derived. This difference becomes important to people making ethical choices about food and supplements. I've always taken D2, and consumed rice and soy milk that were fortified with D2, but I hadn't researched the difference until recently. D2 is derived from mushrooms that have been exposed to ultraviolet light. D3 is derived from sheep sebum (lanolin) or fish liver. But apparently there has been an influx of experts who claim that D3 is far superior to D2 in terms of how it functions in the body. It can be absorbed 500% faster, and binds more readily. An article here goes into further depth. Most naturopaths with a recognizable online presence suggest D3 over D2 (Dr. Weil, Mercola, Dr. Dowd). But, there are studies proving that D2 can effectively raise D levels.

So what to do? My personal ethics are simply for cruelty free eating and health. In this case, I believe there are probably companies out there who ethically produce D3 from sheep's wool. And especially if this process neither harms nor kills the animal, and even more so if these animals live good lives, then I would not be opposed to switching to D3. Sometimes optimal health means seriously considering your viewpoints, and weighing the results of each decision. For instance, I choose to eat raw honey from local, ethical beekeepers because of the health benefits local raw honey can offer. And I see that the bees are living a great life.

The search for this ethical D3 will be more complex, however, than just talking to some beekeepers at my local farmers market. It will probably involve phone calls and letters and testimonials. We will see.

In the mean time, try boosting that vitamin D intake. You might just enjoy some sunshine while you're at it!

Sunscreen and Your Skin

The search for a relatively toxin-free and vegan sunscreen was a difficult one, and one that I've explained in previous posts. The question, however, is whether or not sunscreen is a must at all!!

I have noticed that since adopting a healthier diet and lifestyle, my fairskinned burnsure body has been surprisingly free of sunburn. I didn't think much about it until this article was brought to my attention by another blogger.

It raises some very good points against the use of sunscreen. I'm not advocating limitless and careless sun exposure here, but some direct exposure, an awareness of your body, a healthy diet, adequate water, and a hat can work wonders. I know many people (family included) who suffered from cancerous spots and other types of dermatitis because of excess sun exposure in youth. So it is certainly important to use caution. BUT, with the array of toxins, chemicals, synthetics, and other hard to pronounce icky things contaminating sunscreen bottles, I'd say a little UV couldn't be that bad.

Do some research for yourself. Think about it. Listen to your body. Sunlight is a vital, vital ingredient to life. All living things use it readily. Why should we block out certain parts of it? Won't this affect our health?

Again, mull it over. Use caution and common sense. And weigh the issues at hand.

*As a side, the article I referenced here recommends Cod Liver Oil supplements- be cautious as this can contain mercury and other toxins commonly found in seafood. You can find oil extracted from the algae eaten by Cod and other fish, which has the same positive health benefits.

Sunscreen Vegan Style

Who would think that sunscreen could be packed full of animal products? But, much of it is (not to mention those nasty chemicals). So, since it's getting bright and hot out here in the desert, I've been looking for a vegan sunscreen.




Today, I tried Burt's Bee's Chemical-Free Sunscreen with hemp seed oil. This particular product has no animal products , no animal testing, no sulfates, parabens, pthalates, or petrochemicals. I realize that many vegans do not use Burt's Bees products because of the honey and beeswax sometimes used. This sunscreen has neither. It has a really good feel, but I still got sunburned. My skin is very sensitive, and the desert sun is intense, so I'll try it once more before I determine how well it protects.


I've read some great reviews about Kiss My Face sun screen with oat protein complex. I plan on trying it out this week. You can order it directly from Kiss My Face or check the site to find stores near you that sell their products.



For other sun screens, sunless tanners, and sun blocks, check out PETA's amazing list of vegan sun care products!!!

Remember, we need the vitamin D the sun gives us, so don't be afraid to enjoy the sunshine... just use a little common sense.

Now, go outside.