Taos Altitude: Is Summer Air Stealing Youthful D?
By Franklin Everett ShawThe sun beats down on Taos, a high desert paradise nestled in the Sangre de Cristo Mountains. It feels like you should be swimming in Vitamin D, soaking up the rays like a lizard on a hot rock. But something’s not quite right. You’re tired, maybe a little achy, and your doctor just told you your Vitamin D levels are low. How can this be? The answer lies in understanding the unique challenges of Vitamin D synthesis at altitude, and how to optimize your intake in this beautiful, but demanding, environment.
Living in Taos, or even visiting for the summer, requires a proactive approach to Vitamin D. It’s not just about sunshine; it’s about how you get that sunshine, what you eat, and whether you need a little extra help from supplements. Let’s dive into the specifics.
First, let’s address the elephant in the room: altitude. Taos sits at a significant elevation, around 7,000 feet. This means the air is thinner, and while that crisp mountain air is invigorating, it also filters less of the sun’s ultraviolet (UV) radiation. Specifically, we’re interested in UVB rays, the kind that trigger Vitamin D production in your skin.
The paradox is this: while the intensity of UV radiation is higher at altitude, the thinner air can also mean less UVB reaching your skin. This is because UVB rays are more easily scattered and absorbed by the atmosphere than UVA rays. Think of it like trying to shine a flashlight through a dense fog versus a light mist. The mist might seem brighter overall, but the dense fog blocks more of the direct beam.
So, what’s a Taoseño to do? The key is strategic sun exposure.
Time of Day Matters: The best time to soak up UVB is between 10 AM and 2 PM, when the sun is at its peak. This is when UVB rays are most intense and can penetrate the atmosphere effectively, even at altitude. Outside of these hours, you’re primarily getting UVA rays, which contribute to tanning and skin aging but do little for Vitamin D production.
Expose More Skin: Common sense, but crucial. The more skin you expose, the more Vitamin D you’ll produce. Aim for at least 15-20 minutes of sun exposure on your arms, legs, and back (without sunscreen) during peak hours. Be mindful of your skin type; fair-skinned individuals will produce Vitamin D faster than those with darker skin.
Location, Location, Location: Even within Taos, microclimates can affect UV exposure. Open areas with unobstructed sunlight are ideal. Avoid shaded areas or spending too much time indoors. If you’re hiking in the mountains, remember that higher elevations mean even stronger UV radiation, so adjust your exposure time accordingly.
Now, let’s talk about the sunscreen conundrum. Yes, sunscreen is essential for protecting against skin cancer, but it also blocks UVB rays, hindering Vitamin D production. The solution isn’t to ditch sunscreen altogether, but to be smart about its use.
Strategic Sun Exposure First: Prioritize your 15-20 minutes of unprotected sun exposure during peak hours. After that, apply a broad-spectrum sunscreen with an SPF of 30 or higher to protect your skin from burning.
Consider Mineral Sunscreens: Mineral sunscreens, containing zinc oxide or titanium dioxide, are generally considered safer for your health and the environment. They work by creating a physical barrier on the skin, reflecting UV rays.
Sunlight is only part of the equation. Dietary sources of Vitamin D are also important, especially in Taos, where altitude and lifestyle factors can impact absorption.
Unfortunately, Vitamin D isn’t abundant in most foods. The best natural sources include:
Fatty Fish: Salmon, tuna, and mackerel are excellent sources of Vitamin D. Aim for at least two servings per week.
Egg Yolks: Egg yolks contain a small amount of Vitamin D. Choose eggs from pasture-raised chickens, as they tend to have higher levels.
Fortified Foods: Milk, yogurt, and some cereals are often fortified with Vitamin D. Check the labels to see how much they contain.
However, relying solely on dietary sources may not be enough to maintain optimal Vitamin D levels, especially at altitude. This is where supplementation comes in.
Choosing the right Vitamin D supplement is crucial. Not all supplements are created equal.
D3 vs. D2: Opt for Vitamin D3 (cholecalciferol) over Vitamin D2 (ergocalciferol). D3 is the form of Vitamin D that your body naturally produces in response to sunlight, and it’s more effective at raising blood levels of Vitamin D.
Dosage Matters: The recommended daily intake of Vitamin D is 600 IU (International Units) for adults. However, many people, especially those living at altitude, may need higher doses. A blood test can determine your Vitamin D levels and help you determine the appropriate dosage. Consult with your doctor or a registered dietitian to determine the right dosage for you.
Consider Absorption: Some individuals, particularly those with digestive issues or malabsorption problems, may have difficulty absorbing Vitamin D from supplements. In these cases, a liquid or sublingual (under the tongue) form of Vitamin D may be more effective.
Pair with Fat: Vitamin D is a fat-soluble vitamin, meaning it’s best absorbed when taken with a meal containing fat. Take your Vitamin D supplement with breakfast, lunch, or dinner.
Living in Taos presents unique challenges to Vitamin D synthesis and absorption. The altitude, thinner air, and lifestyle factors can all impact your Vitamin D levels. By understanding these challenges and implementing the strategies outlined above, you can optimize your Vitamin D intake and enjoy the health benefits of this essential nutrient. Remember to consult with your doctor or a registered dietitian to determine the best course of action for your individual needs. Don’t let the Taos sun fool you; be proactive about your Vitamin D!