Taos Sun: Altitude Air Burning Youth D Savings?

By Franklin Everett Shaw

January 9, 2026

The air in Taos, New Mexico, is crisp, clean, and thin. The sun blazes down with an intensity that feels almost otherworldly. You’d think everyone here would be swimming in Vitamin D. But the reality is far more complex, and surprisingly, many Taoseños are deficient.

The paradox of Taos is this: abundant sunshine coupled with factors that actively reduce Vitamin D absorption and synthesis. This creates a perfect storm for deficiency, impacting everything from bone health to mood and immune function. We’re going to unpack this, and give you actionable steps to ensure you’re getting enough of this crucial nutrient.

Let’s dive in.

The High-Altitude Hurdle: At 7,000 feet above sea level, Taos boasts stunning views, but the thinner atmosphere filters out UVB rays, the very rays needed for Vitamin D synthesis in the skin. Less atmosphere means less UVB reaching you, even on a bright day.

Sunscreen Savvy (or Lack Thereof): We’re constantly told to protect ourselves from the sun, and for good reason. But sunscreen, while vital for preventing skin cancer, blocks UVB rays. Even SPF 15 can reduce Vitamin D production by 99%. Many Taoseños, aware of the intense sun, are diligent about sunscreen, inadvertently hindering Vitamin D synthesis.

Clothing Coverage: Long sleeves, hats, and sunglasses are essential for sun protection in Taos. However, they also limit the skin’s exposure to UVB rays. The more skin covered, the less Vitamin D produced.

Indoor Lifestyle: Despite the outdoor allure of Taos, many residents spend a significant amount of time indoors, whether working, relaxing, or simply avoiding the midday sun. Sunlight through windows doesn’t count, as glass blocks UVB rays.

Dietary Deficiencies: Vitamin D isn’t naturally abundant in most foods. While some foods are fortified (milk, cereal), many Taoseños may not consume enough of these to meet their needs. Locally sourced diets, while healthy in many respects, may lack sufficient Vitamin D-rich foods.

Age and Skin Pigmentation: As we age, our skin becomes less efficient at producing Vitamin D. Individuals with darker skin pigmentation require significantly more sun exposure to produce the same amount of Vitamin D as those with lighter skin. This is particularly relevant in Taos, with its diverse population.

Malabsorption Issues: Certain medical conditions, such as Crohn’s disease, celiac disease, and cystic fibrosis, can interfere with the absorption of Vitamin D from food. These conditions may be more prevalent in certain populations within Taos.

The Consequences of Deficiency: Vitamin D deficiency can manifest in various ways, including fatigue, bone pain, muscle weakness, increased susceptibility to infections, and mood changes. In severe cases, it can lead to rickets in children and osteomalacia in adults.

So, what can Taoseños do to combat Vitamin D deficiency? It’s a multi-pronged approach.

Strategic Sun Exposure: This is key, but it requires careful planning. Aim for 10-15 minutes of sun exposure on your face, arms, and legs, without sunscreen, during peak UVB hours (typically between 10 am and 2 pm). This doesn’t mean baking in the sun; just a short burst is enough. Be mindful of your skin type and adjust the duration accordingly. Lighter skin needs less time, darker skin needs more.

Dietary Boost: Incorporate Vitamin D-rich foods into your diet. Fatty fish like salmon, tuna, and mackerel are excellent sources. Egg yolks, beef liver, and fortified foods can also contribute. However, dietary sources alone are often insufficient to meet Vitamin D needs, especially in Taos.

Supplementation: This is often the most reliable way to ensure adequate Vitamin D levels. Vitamin D3 (cholecalciferol) is the preferred form. The recommended daily intake varies depending on age, health status, and existing Vitamin D levels. A blood test can determine your current levels and guide supplementation. Many people in Taos benefit from taking 2,000-5,000 IU of Vitamin D3 daily, but consult with your doctor or a registered dietitian for personalized recommendations.

Testing, Testing, 1, 2, 3: The only way to know for sure if you’re deficient is to get your Vitamin D levels checked. Ask your doctor for a 25-hydroxyvitamin D blood test. This will provide a baseline and allow you to track your progress with supplementation and lifestyle changes.

Common Mistakes and Pitfalls:

• Relying solely on sun exposure without considering altitude, sunscreen use, and skin pigmentation.
• Assuming that a multivitamin provides sufficient Vitamin D. Many multivitamins contain only a small amount.
• Taking excessive doses of Vitamin D without monitoring blood levels. While Vitamin D toxicity is rare, it can occur.
• Ignoring symptoms of deficiency, attributing them to other causes.
• Not consulting with a healthcare professional for personalized recommendations.

Real-World Scenarios in Taos:

• A construction worker in Taos, despite working outdoors, consistently uses sunscreen and wears long sleeves, leading to Vitamin D deficiency. Supplementation and strategic sun exposure during breaks can help.
• An elderly resident of Taos, with limited mobility and reduced sun exposure, experiences bone pain and muscle weakness due to Vitamin D deficiency. Supplementation and fortified foods are crucial.
• A young child in Taos, with a diet lacking in Vitamin D-rich foods, is at risk of rickets. Vitamin D supplementation and dietary changes are essential.

Actionable Insights for Taoseños:

• Schedule a Vitamin D blood test with your doctor.
• Track your sun exposure, sunscreen use, and clothing coverage.
• Incorporate Vitamin D-rich foods into your diet.
• Consider Vitamin D3 supplementation, especially during the winter months.
• Consult with a healthcare professional for personalized recommendations.

Don’t let the Taos sun fool you. While it’s a beautiful and powerful force, it’s not always enough to ensure adequate Vitamin D levels. By understanding the unique challenges of living at high altitude and taking proactive steps to optimize your Vitamin D intake, you can protect your health and well-being. Take control of your health, Taos.