How Air Pollution May Affect Vitamin D Absorption From the Sun
Vitamin D has become a common household supplement in the United States because of its many benefits and features. You may have heard that it benefits your health, but what’s the big deal?
In recent years, vitamin D levels have decreased worldwide. Although people don’t always experience symptoms, deficiency is common. Many causes contribute to inadequate levels in adults — including air pollution.
What Does Air Pollution Have to Do With Vitamin D?
Air pollution and vitamin D might seem like strange things to compare, but they correlate in interesting ways. Pollution has increased over the years, especially in urban and industrial areas. These higher pollutant levels can reduce Earth’s UVB intensity, decreasing your healthy levels of sun exposure. What exactly does this mean?
If you enjoy a nice tan, you have likely heard of UV — you may even check the index on a nice day. As it turns out, UV does more than deepen your skin tone. Ultraviolet radiation helps your body produce vitamin D, which is necessary for regulating cellular functions and maintaining healthy bones.
Various pollutants are negatively associated with UVB, including benzene, nitric oxide, sulfur dioxide and ozone. As these pollutants become more prominent, they can decrease your body’s vitamin D production by limiting your access to ultraviolet rays.
What Are the Environmental Factors Affecting Vitamin D?
Air pollution is not the sole cause of vitamin D deficiency. Various environmental factors contribute to low levels as well, including:
Latitude: If you don’t remember from science class, latitude measures the distance north or south of the Earth’s equator. In terms of Vitamin D, increased latitude can inhibit synthesis, contributing to varying levels based on location.
Season: No matter where you live, your vitamin D levels change depending on the season. Sun is the primary source you collect it from, so seasons with shorter days and colder weather — autumn and winter, for most — decrease your intake.
Time of day: In most areas, UV rays are strongest during the middle of the day, between 10 a.m. and 4 p.m. You are more likely to absorb UV rays if you are outside during this period, contributing to your vitamin D production.
What Are the Effects of Vitamin D Deficiency?
Vitamin D deficiency has become an increasingly common term. In the United States, approximately 35% of adults are vitamin D deficient — with an even higher percentage labeled “insufficient.” Deficiency can lead to the following effects:
1. Muscle Issues
Vitamin D aids muscle repair and regeneration, contributing to your everyday functions. Adults can experience various muscle-related symptoms from deficiency, including decreased reaction speed, muscle pains, spasms, fatigue and weakness.
2. Bone Problems
Vitamin D helps your body maintain healthy bone structure and density, preventing fractures and diseases. Without the proper levels of vitamin D, your bones may not get the attention they need, which could lead to pain and weakness.
3. Mental Health Changes
The effects vitamin D deficiency can have on mental and psychological well-being have been a popular topic in recent years, with evidence supporting its relation to depression and anxiety. Vitamin receptors are located in the brain, impacting cognitive functions that can play an important role in mood regulation and lead to changes in mental health.
4. Adverse Pregnancy Outcomes
Studies concerning air pollution and vitamin D levels suggest pollution plays a role in maternal vitamin D deficiency. Vitamin D is essential to the female reproductive process, contributing to healthy fetal growth and development. Without sufficient levels, women can experience various adverse pregnancy outcomes, including fetal growth restriction and preterm birth.
How Can You Increase Vitamin D Levels?
If you live in an area with higher levels of air pollution or simply aren’t a fan of the outdoors, you can still achieve optimal vitamin D sufficiency. There are healthy ways you can increase your body’s vitamin D production, including the following:
Eat Vitamin-D-Rich Foods
Vitamin D is a fat-soluble vitamin and hormone found in many foods. Although naturally present in different kinds of food, it can also be fortified. The government began fortifying foods in the 1930s to improve bone health, dropping deformity rates of 80%-90% to close to zero. At the time, dairy products were the main food source infused with vitamin D. The list has since expanded to include breakfast cereals, soy products and juices. Some foods naturally rich in vitamin D include:
- Cod liver oil
- Salmon
- Beef liver
- Egg yolk
- Sardines
- Swordfish
- Tuna
- Mushrooms
Take Vitamin D Supplements
Implementing vitamins into your daily routine is a great way to boost your vitamin D levels. Supplements can help improve your bone health and immune system and benefit many other bodily functions. The recommended dose for adults younger than 65 is 600-800 IU daily — however, everyone is different, so consult your doctor before starting. If you are vitamin D deficient, supplements may take six to eight weeks to bring you back to a healthy level.
Don’t Let Air Pollution Impact Your Vitamin D Levels
Although air pollution and other environmental factors can affect your vitamin D production, there are many ways for you to maintain healthy levels. Help your body stay vitamin D sufficient by integrating various foods into your diet and adding supplements to your morning routine. Stay updated on vitamin D — for your mind and your body.