Fishing

Sun-starved Alaskans may benefit from Vitamin D supplement

This past January, I found myself in a down coat on a back porch lounge chair. I'd brushed snow off the seat of the chair and sat down, feeling tremendous relief sitting in the sun. No, I wasn't in Alaska. I was in Massachusetts, a place not known for tropical beaches and generous sunlight. This was part of a pattern I noticed this winter of being especially drawn to daylight. I'd linger in it and sit in it, especially when traveling.

Pretty normal for a sunshine-deprived Alaskan, right?

Fast forward to a doctor visit a few months later. Basically, I felt OK except for some fatigue. But I'd slept for 12 hours several days in the past week, leaving me sluggish and foggy. I wanted to curl up in a ball on the couch after work, even when it was sunny.

When blood test results came back, I was a little disappointed to learn I was Vitamin D deficient.

"Well, obviously," I muttered to myself. Shouldn't something bigger have been wrong? I went to the pharmacy to pick up prescription Vitamin D pills, with instructions to take these super-high doses once a week for eight weeks, followed by a daily maintenance regimen. Then I waited. And I researched.

Quick refresher: Vitamin D, or the "sunshine vitamin," is most readily absorbed from direct sunlight. Fifteen minutes per week of quality sunlight on arms and legs is enough to provide adequate Vitamin D. However, according to Harvard Women's Health Watch even people living in latitudes above 37 degrees north (think Northern California, Colorado, and yes, Massachusetts) do not receive quality enough sunshine in winter to provide adequate Vitamin D, since the ultraviolet (UV) index produced by the sun is lower than 3. Anchorage is situated at 61 degrees north, so let's do the math. Even in summer, our sunlight is not strong enough to make up for the winter deficit. Even Alaskans who spend a substantial amount of time outside for work or play come up short.

So the question becomes, since we Alaskans have access to so much unparalleled beauty and recreation, does it really matter that we don't get enough Vitamin D? Can't we just buck up?

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Turns out there good reasons to pay attention. Adequate Vitamin D levels are associated with bone health, and it's essential for breaking down calcium that the body absorbs, so it doesn't steal from bones. Studies listed in Harvard Women's Watch have shown Vitamin D reduces the risk of some types of cancer. Of course, there is also what finally brought me to the doctor: a gloomy mood and lethargy.

[Symptoms of Vitamin D deficiency]

Aside from moving south or convincing the sun to remain higher in the sky longer, there's no long-term way Alaskans can ensure proper Vitamin D levels from sunshine alone. That means supplementing.

The recommended dose of a daily Vitamin D supplement varies wildly. I've been told by several Alaskan physicians over the years that the average Anchorage resident should to take 4,000 individual units (IUs) in the winter and 2,000 in summer. However, recommended dosages I found online started at 400 IUs (mostly for kids), up to 50,000 IUs — the weekly dose I'm currently taking to catch my body up, strictly under a doctor's supervision since this is a high dose. It's important to note that too much Vitamin D can be toxic, so it is important to determine the right dose in consultation with a doctor.

[How much Vitamin D for Alaskans?]

What's the best way to get what you need? The answer is clearer than I thought.

One popular choice for those of us struggling with dark winter days is sitting in front of a Seasonal Affective Disorder (SAD) full-spectrum light. However, most SAD lights are designed to emit little to no UV light, in order to limit UV exposure that can heighten the risk of cancer. Likewise, some tanning beds emit harmful UV rays, which may cause skin to brown but do not help in Vitamin D production. Foods rich in Vitamin D include fortified milk and cereals, eggs, mushrooms and, yes, salmon – but it is difficult to eat enough of these foods to achieve the recommended daily dose of Vitamin D.

So synthetic Vitamin D supplements in pills, liquids, gels and drops often are the best option.

At first, I thought it was a strange time of year to test myself for a Vitamin D deficiency. Surely my symptoms were due to something else, I thought, since daylight is returning so quickly. Still, I felt that I wasn't feeling the usual happiness sunlight triggers — or at least not at a rate proportional to the number of hours in the day. Turns out, I was Vitamin D deficient, like many of my fellow Alaskans.

Now, on week three of being back on the Vitamin D train, I'm starting to feel better. Friends are taking notice, with many saying they should get tested too.

I highly recommend it. Screenings are available if you ask your doctor, and as fall approaches there are opportunities at Alaska Health Fairs.

Alli Harvey lives, works and plays in Anchorage.

Alli Harvey

Alli Harvey lives in Palmer and plays in Southcentral Alaska.

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