**Denver's D3: Altitude Air Stealing Summer Gummies?**
By Franklin Everett ShawThe crisp mountain air, the endless blue skies… Denver is paradise, right? Well, almost. Many Denver residents find themselves battling a silent enemy: Vitamin D deficiency. It’s a sneaky problem, exacerbated by our altitude and, ironically, our attempts to protect ourselves from the sun. But don’t despair, fellow Coloradans! We can fight back.
Denver’s altitude plays a significant role in Vitamin D synthesis. At 5,280 feet (and higher in many surrounding areas), the atmosphere is thinner. This means less UVB radiation, the kind our skin uses to create Vitamin D, reaches us.
Think of it like this: the sun’s rays have to work harder to penetrate the atmosphere. Less UVB gets through, and your body produces less Vitamin D.
Many people believe that slathering on sunscreen with a high SPF allows them to stay in the sun longer without any negative consequences. This is a dangerous myth. While sunscreen is crucial for preventing skin cancer, it also blocks UVB rays, hindering Vitamin D production.
SPF 30, for example, blocks about 97% of UVB rays. So, even if you’re spending time outdoors, you might not be getting enough sun exposure to produce sufficient Vitamin D.
The challenge is finding a balance between sun protection and Vitamin D synthesis. We need to protect ourselves from harmful UV rays, but we also need some sun exposure to maintain healthy Vitamin D levels.
Here’s a practical approach:
Know Your Skin Type: Fairer skin produces Vitamin D more quickly than darker skin. Someone with fair skin might only need 10-15 minutes of midday sun exposure, while someone with darker skin might need 30 minutes or more.
Time of Day Matters: The sun’s UVB rays are strongest between 10 am and 2 pm. This is the optimal time for Vitamin D synthesis, but also when sun protection is most important.
Expose More Skin: The more skin you expose, the more Vitamin D you’ll produce. Think arms, legs, and back.
Don’t Shower Immediately: It takes time for your skin to fully absorb the Vitamin D it produces. Wait at least an hour before showering to maximize absorption.
Supplement Wisely: Consider taking a Vitamin D3 supplement, especially during the winter months when sun exposure is limited. Consult with your doctor to determine the appropriate dosage.
Many Denver residents are health-conscious and active, spending time outdoors hiking, biking, and skiing. However, they often diligently apply sunscreen, wear protective clothing, and limit their sun exposure to avoid sunburn and skin damage. This is commendable, but it can inadvertently lead to Vitamin D deficiency.
Another common mistake is relying solely on diet to obtain Vitamin D. While some foods, like fatty fish and fortified milk, contain Vitamin D, it’s difficult to get enough from diet alone, especially if you’re avoiding these foods or have dietary restrictions.
To combat this, I’ve developed a recipe for homemade, sugar-free “Altitude Air Stealing Summer Gummies” fortified with D3 and other altitude-combatting nutrients. These gummies are a delicious and convenient way to boost your Vitamin D intake, especially during the summer months when you might be tempted to avoid the sun altogether.
Altitude Air Stealing Summer Gummies Recipe
This recipe makes approximately 50 gummies.
Ingredients:
- 1 cup of fruit juice (e.g., pomegranate, cranberry, or tart cherry juice - these are high in antioxidants, which are beneficial at altitude)
- 1/4 cup grass-fed gelatin powder (provides collagen, which can help with joint health, important for active Denverites)
- 2 tablespoons lemon juice (enhances flavor and acts as a natural preservative)
- 1/4 teaspoon sea salt (helps with electrolyte balance, crucial at altitude)
- Liquid Stevia or Monk Fruit sweetener to taste (avoid sugar, which can exacerbate inflammation)
- Vitamin D3 liquid supplement (dosage based on your individual needs, consult with your doctor)
- Optional: Magnesium citrate powder (helps with muscle relaxation and sleep, often disrupted at altitude)
- Optional: CoQ10 powder (supports energy production and cardiovascular health, important at altitude)
Instructions:
Bloom the Gelatin: In a small bowl, combine the fruit juice and gelatin powder. Stir well and let it sit for 5-10 minutes to allow the gelatin to “bloom.” This will help the gummies set properly.
Heat the Mixture: Pour the gelatin mixture into a small saucepan. Heat over low heat, stirring constantly, until the gelatin is completely dissolved. Do not boil.
Add Remaining Ingredients: Remove the saucepan from the heat. Stir in the lemon juice, sea salt, and sweetener to taste. Add the Vitamin D3 liquid supplement, magnesium citrate powder (if using), and CoQ10 powder (if using).
Pour into Molds: Pour the mixture into silicone gummy molds. You can find these online or at most kitchen supply stores.
Refrigerate: Place the molds in the refrigerator for at least 2 hours, or until the gummies are firm.
Remove from Molds: Once the gummies are firm, gently remove them from the molds.
Store: Store the gummies in an airtight container in the refrigerator for up to 2 weeks.
Why these ingredients?
- Fruit Juice: Provides flavor and natural sweetness, plus antioxidants.
- Gelatin: Acts as a binding agent and provides collagen.
- Lemon Juice: Enhances flavor and acts as a preservative.
- Sea Salt: Helps with electrolyte balance.
- Stevia/Monk Fruit: Natural, sugar-free sweeteners.
- Vitamin D3: Essential for Vitamin D supplementation.
- Magnesium Citrate: Helps with muscle relaxation and sleep.
- CoQ10: Supports energy production and cardiovascular health.
Challenges and Pitfalls:
- Gelatin Not Dissolving Properly: Make sure to heat the mixture over low heat and stir constantly to prevent the gelatin from clumping.
- Gummies Not Setting: Ensure the gelatin has bloomed properly and that the mixture is refrigerated for a sufficient amount of time.
- Taste Issues: Adjust the sweetener and lemon juice to your liking. You can also experiment with different fruit juices.
- Over-Supplementation: Be mindful of the dosage of Vitamin D3 and other supplements. Consult with your doctor to determine the appropriate amount for your individual needs.
These gummies are not a replacement for sun exposure or a healthy diet, but they can be a valuable tool in your arsenal for combating Vitamin D deficiency in Denver. Remember to consult with your doctor to determine the best course of action for your individual needs. Stay healthy, stay active, and enjoy the Colorado sunshine responsibly!