I’ve intentionally been getting 45-90 minutes of daily sun and it feels good. Where can I find a good cost-benefit calculation for natural sun exposure vs. dietary vitamin D supplementation without sun? (Presumably mostly weighing cancer risk against vitamin d / nitric oxide / other benefits of natural sun?).
Bonus points if darker skin tones are taken into consideration.
“An algorithm is developed and used to relate vitamin D production to the widely used UV index, to help the public to optimize their exposure to UV radiation.”
Excellent, thank you! Looking over the figures I think this has the necessary info for calculating optimal sun exposure length, inputting skin tone, latitude, and month. Sadly, it doesn’t weigh dietary vitamin D against sun exposure or factor in the non-vitamin D stuff (I suspect the nitric oxide stuff and circadian regulation is pretty important), but still!
If If I sufficiently understand this then once I have more time I will try to give back by making an info-graphic which is more accessible to the public.
Judging from what I’m seeing here I think there might be benefit to timing when one’s skin personally begins to “redden”. I wonder if “darkening” is the same as “reddening”. (I’m north-Indian dark and start getting tan lines with only 10 minutes of sun, which disappear within a 1-2 hours of shade. I’m not sure if that’s analogous to the “skin reddening” they describe or if the skin reddening is a separate process indicating damage rather than melanin production. I’ve never actually gotten sunburn so I’m not sure when darkening ends and reddening begins, if it is indeed separate)
Intermittent sun exposure and sunburn history were shown to play considerable roles as risk factors for melanoma, whereas a high occupational sun exposure seemed to be inversely associated to melanoma.
Luckily I’m dark enough to never have burnt, unluckily that means I need more exposure.
Interesting. So 20 minute cycles over 2 hours is probably better than continuous 1 hour exposure. Not surprising, but unfortunately inconvenient from a scheduling standpoint, given that the peak time for D synthesis is supposed to be noon which is during most people’s workday. I kind of thought this might be the case and try to mimic cycling by flipping around frequently.
(That said, the noon people might be wrong, longer exposure over less intense evening sun might be better and intense noon exposure).
I’ve been doing the same thing for ~40 minutes of daily peak sunlight, because of heuristics (“make your environment more like the EEA”) and because there’s evidence it improves mood and cognitive functioning (e.g.). The effect isn’t large enough to be noticeable. Sunlight increases risk of skin cancer, but decreases risks of other, less-survivable cancers more; I’m not sure how much of the cancer reduction you could get from taking D3 and not getting sunlight. I guess none of that actually answers your question.
I’m not sure how much of the cancer reduction you could get from taking D3 and not getting sunlight.
My vague and untrustworthy impression is that D3 supplementation is better than nothing but has risks related to calcium going to the wrong places, which may be mitigated by Nitric oxide which is also sun linked, and might also be mitigated by not being K2 and magnesium deficient which most people are. I should probably start being better about archiving what I read so that I can stop being vague and untrustworthy.
The effect isn’t large enough to be noticeable.
I do notice a muscle and general relaxation effect which is deeper and lasts longer than, say, an equally warm shower. A blood panel I got back when I was not supplemented said I was pretty severely D deficient, so it might be that I feel the effects more. (Though from what I know of the biology of this the NO is more likely to be responsible for the relaxation effect than the D3.)
Agreed, considering “EEA” to mean the African savannah. So for instance if your ancestry is European and you’re currently living in California you don’t need to spend very much time outside, and if you’re dark-skinned and living at a high latitude you should try to get lots of sunlight.
Evolutionary selection pressures are strong enough that skin color of natives over the world corresponds to the level of sun exposure of various places.
Of course being indoors means that you get less sun then the environment for which evolution prepared you.
I’ve intentionally been getting 45-90 minutes of daily sun and it feels good. Where can I find a good cost-benefit calculation for natural sun exposure vs. dietary vitamin D supplementation without sun? (Presumably mostly weighing cancer risk against vitamin d / nitric oxide / other benefits of natural sun?).
Bonus points if darker skin tones are taken into consideration.
“An algorithm is developed and used to relate vitamin D production to the widely used UV index, to help the public to optimize their exposure to UV radiation.”
Excellent, thank you! Looking over the figures I think this has the necessary info for calculating optimal sun exposure length, inputting skin tone, latitude, and month. Sadly, it doesn’t weigh dietary vitamin D against sun exposure or factor in the non-vitamin D stuff (I suspect the nitric oxide stuff and circadian regulation is pretty important), but still!
If If I sufficiently understand this then once I have more time I will try to give back by making an info-graphic which is more accessible to the public.
Judging from what I’m seeing here I think there might be benefit to timing when one’s skin personally begins to “redden”. I wonder if “darkening” is the same as “reddening”. (I’m north-Indian dark and start getting tan lines with only 10 minutes of sun, which disappear within a 1-2 hours of shade. I’m not sure if that’s analogous to the “skin reddening” they describe or if the skin reddening is a separate process indicating damage rather than melanin production. I’ve never actually gotten sunburn so I’m not sure when darkening ends and reddening begins, if it is indeed separate)
As far as I know, sunburn is associated with skin cancer, while sun exposure without sunburn is not, or at least starts to depend on other factors.
See e.g. this abstract which says
Luckily I’m dark enough to never have burnt, unluckily that means I need more exposure.
Interesting. So 20 minute cycles over 2 hours is probably better than continuous 1 hour exposure. Not surprising, but unfortunately inconvenient from a scheduling standpoint, given that the peak time for D synthesis is supposed to be noon which is during most people’s workday. I kind of thought this might be the case and try to mimic cycling by flipping around frequently.
(That said, the noon people might be wrong, longer exposure over less intense evening sun might be better and intense noon exposure).
I’ve been doing the same thing for ~40 minutes of daily peak sunlight, because of heuristics (“make your environment more like the EEA”) and because there’s evidence it improves mood and cognitive functioning (e.g.). The effect isn’t large enough to be noticeable. Sunlight increases risk of skin cancer, but decreases risks of other, less-survivable cancers more; I’m not sure how much of the cancer reduction you could get from taking D3 and not getting sunlight. I guess none of that actually answers your question.
My vague and untrustworthy impression is that D3 supplementation is better than nothing but has risks related to calcium going to the wrong places, which may be mitigated by Nitric oxide which is also sun linked, and might also be mitigated by not being K2 and magnesium deficient which most people are. I should probably start being better about archiving what I read so that I can stop being vague and untrustworthy.
I do notice a muscle and general relaxation effect which is deeper and lasts longer than, say, an equally warm shower. A blood panel I got back when I was not supplemented said I was pretty severely D deficient, so it might be that I feel the effects more. (Though from what I know of the biology of this the NO is more likely to be responsible for the relaxation effect than the D3.)
If you’re white, you’re no longer adapted to the ancestral environment where humans evolved.
Agreed, considering “EEA” to mean the African savannah. So for instance if your ancestry is European and you’re currently living in California you don’t need to spend very much time outside, and if you’re dark-skinned and living at a high latitude you should try to get lots of sunlight.
Evolutionary selection pressures are strong enough that skin color of natives over the world corresponds to the level of sun exposure of various places.
Of course being indoors means that you get less sun then the environment for which evolution prepared you.