Taos Tap: Altitude Lies About Summer D?
By Franklin Everett ShawHave you ever felt like you’re doing everything right, soaking up the New Mexico sun, yet still feel like you’re running on empty? It’s a common frustration, especially in high-altitude havens like Taos. The sun shines bright, but that doesn’t automatically translate to optimal vitamin D levels.
The truth is, getting enough vitamin D in Taos requires a more strategic approach than simply basking in the sun. Let’s dive into why, and how to fix it.
Taos, New Mexico, sits at a breathtaking 6,969 feet above sea level. This altitude, while stunning, presents unique challenges to vitamin D synthesis. The atmosphere is thinner, meaning less UVB radiation – the kind needed to kickstart vitamin D production in your skin – reaches the surface.
Think of it like this: the atmosphere is a filter. At sea level, that filter is thick, blocking a significant amount of UVB. In Taos, the filter is thinner, but it’s still a filter. It doesn’t mean you’re getting more UVB, just that the type of radiation changes, and the overall amount might not be sufficient for optimal vitamin D production, especially during certain times of the year.
Furthermore, our modern lifestyles often work against us. We slather on sunscreen (essential for preventing skin cancer, but also a UVB blocker), wear protective clothing, and spend more time indoors. These habits, combined with the altitude factor, can significantly reduce our vitamin D exposure.
So, what’s a Taos resident (or visitor) to do? We need a multi-pronged approach.
1. Strategic Sun Exposure:
This isn’t about reckless sunbathing. It’s about smart, targeted exposure.
Time of Day Matters: The sun’s UVB rays are strongest between 10 am and 3 pm. This is when your skin is most efficient at producing vitamin D. Outside of these hours, the angle of the sun reduces UVB intensity.
Expose More Skin: Aim for exposing as much skin as comfortably possible (without burning!) for a short period. Think arms, legs, and back. A 15-20 minute session a few times a week during peak UVB hours can make a difference.
No Sunscreen (Initially): For that initial 15-20 minute window, skip the sunscreen. After that, apply a broad-spectrum sunscreen with an SPF of 30 or higher to protect against sunburn and skin damage.
Location, Location, Location: Even within Taos, sun exposure can vary. Open areas with minimal shade will provide the most UVB. Consider the time of year as well. Winter months in Taos offer significantly less UVB due to the sun’s angle.
Challenge: It’s easy to overestimate your sun exposure. A cloudy day in Taos still has UV radiation, but significantly less.
Solution: Use a UV index app (many weather apps include this) to gauge the strength of the sun’s rays. If the UV index is below 3, you’ll need significantly more time in the sun to produce vitamin D.
2. Dietary Sources:
While sunlight is the primary source of vitamin D, certain foods can contribute.
Fatty Fish: Salmon, tuna, and mackerel are excellent sources. A 3-ounce serving of salmon can provide a significant portion of your daily vitamin D needs.
Egg Yolks: The yolk contains vitamin D, but the amount varies depending on the hen’s diet. Pasture-raised hens tend to produce eggs with higher vitamin D levels.
Fortified Foods: Milk, yogurt, and some cereals are often fortified with vitamin D. Check the nutrition labels to see how much they contain.
Example: A breakfast of fortified cereal with milk, followed by a lunch of grilled salmon, can significantly boost your vitamin D intake.
Pitfall: Relying solely on food is often insufficient to meet your vitamin D needs, especially in a place like Taos.
Solution: Dietary sources should be seen as a supplement to sun exposure and, potentially, supplementation.
3. Supplementation:
For many Taos residents, supplementation is the most reliable way to ensure adequate vitamin D levels.
Vitamin D3 (Cholecalciferol): This is the preferred form of vitamin D, as it’s more effective at raising blood levels than vitamin D2 (ergocalciferol).
Dosage: The optimal dosage varies depending on individual needs and current vitamin D levels. A blood test (25-hydroxyvitamin D) is the best way to determine your baseline and monitor your progress. However, a general starting point for adults is 2000-5000 IU (International Units) per day.
Timing: Vitamin D is fat-soluble, so it’s best absorbed when taken with a meal containing fat.
Local Options: You can find Vitamin D3 supplements at local Taos stores like Cid’s Food Market, Natural Grocers, and Smith’s. Look for reputable brands like Nature Made, NOW Foods, or Thorne Research.
Case Study: Maria, a 45-year-old Taos resident, felt constantly fatigued despite spending time outdoors. A blood test revealed she was severely vitamin D deficient. Her doctor recommended 5000 IU of Vitamin D3 daily, along with dietary adjustments. Within a few months, her energy levels improved significantly.
Common Mistake: Taking too much vitamin D without monitoring blood levels. While vitamin D toxicity is rare, it’s possible.
Solution: Get your vitamin D levels checked regularly, especially when starting a new supplement regimen. Aim for a blood level between 40-60 ng/mL.
Specific Product Recommendations (Available in New Mexico):
Nature Made Vitamin D3 5000 IU Softgels: Widely available and a reliable option.
NOW Foods Vitamin D3 5000 IU Capsules: A good choice for those seeking a vegetarian option.
Thorne Research Vitamin D3 5000 IU: A higher-quality option, often recommended by healthcare professionals.
Important Considerations:
Magnesium: Vitamin D requires magnesium for proper activation. Ensure you’re getting enough magnesium through diet or supplementation. Foods rich in magnesium include leafy green vegetables, nuts, and seeds.
Vitamin K2: Vitamin K2 helps direct calcium to the bones and teeth, preventing it from accumulating in the arteries. Consider taking a supplement that combines Vitamin D3 and K2 for optimal bone health.
Individual Needs: Factors like age, skin pigmentation, and underlying health conditions can affect vitamin D requirements. Consult with your doctor or a registered dietitian to determine the best approach for you.
Living in Taos offers incredible benefits, but it also requires a mindful approach to health. Don’t assume that the abundant sunshine automatically equates to optimal vitamin D levels. By understanding the challenges and implementing a strategic plan that includes smart sun exposure, dietary adjustments, and, when necessary, supplementation, you can ensure you’re getting the vitamin D you need to thrive in the high desert. Remember to consult with your healthcare provider for personalized advice.