**Vail's Vitamin D: Altitude Lies Hiding Snow Harm?**
By Franklin Everett ShawForget those generic “sunshine vitamin” articles. You know, the ones that tell you to “get some sun” without considering you might live in a place where that’s easier said than done? Let’s talk real Vitamin D strategy, especially if you’re navigating the unique challenges of Denver, Colorado.
Denver’s sunshine is a double-edged sword. The high altitude means more intense UV radiation, but that doesn’t automatically translate to optimal Vitamin D levels.
Here’s why, and how to actually fix it.
First, let’s address the altitude factor. Denver sits at 5,280 feet (a mile high!), and that thinner atmosphere filters less UV radiation. This sounds great for Vitamin D production, but there’s a catch.
The increased UV intensity is primarily UVB, the type that stimulates Vitamin D synthesis in the skin. However, it also increases your risk of sunburn and skin damage.
So, you’re caught in a bind: more intense UVB, but a greater need for sun protection.
This leads to the sunscreen paradox. We’re constantly told to wear sunscreen (and rightfully so, to prevent skin cancer), but sunscreen significantly blocks UVB rays.
Even SPF 15 can reduce Vitamin D synthesis by over 90%. That daily application of SPF 50 you’re diligently applying? It’s practically a Vitamin D shield.
Now, let’s talk about the elephant in the room: cloud cover. Denver boasts about 300 days of sunshine a year, but that’s an average.
During the winter months, especially from November to February, the sun’s angle is lower, and the days are shorter. This means less UVB reaches your skin, even on sunny days.
Think about it: are you really exposing large areas of skin to the sun during a Denver winter? Probably not. You’re likely bundled up in layers.
This is where targeted supplementation becomes crucial. Forget the generic “400 IU” recommendation you see on most supplement bottles. That’s woefully inadequate for most adults, especially in Denver.
Here’s a step-by-step guide to determining your optimal Vitamin D dosage:
Get Tested: This is non-negotiable. Don’t guess; know your baseline. In Denver, consider these options:
- Direct-to-consumer labs: Companies like Request A Test or Walk-In Lab allow you to order a Vitamin D (25-hydroxyvitamin D) test online and get your blood drawn at a local lab (often a Quest Diagnostics or LabCorp location). This is often the most affordable option.
- Your doctor: Schedule a visit with your primary care physician and request a Vitamin D test. This is usually covered by insurance, but you’ll likely have a co-pay.
- Mobile phlebotomy services: Companies like Drip Hydration offer mobile blood draws in the Denver area. This is convenient but typically more expensive.
Understand Your Results: Aim for a blood level between 50-80 ng/mL (nanograms per milliliter). This is the optimal range for overall health. Many labs consider 30-100 ng/mL as “normal,” but that’s too broad.
Calculate Your Dosage: This is where things get personalized. A general guideline is that you need approximately 1000 IU of Vitamin D3 per day to raise your blood level by 10 ng/mL.
- Example: If your initial Vitamin D level is 20 ng/mL, and you want to reach 60 ng/mL, you need to raise it by 40 ng/mL. This would require approximately 4000 IU of Vitamin D3 per day.
Choose the Right Supplement: Opt for Vitamin D3 (cholecalciferol), which is more effective than Vitamin D2 (ergocalciferol). Look for a reputable brand that has been third-party tested for purity and potency.
Re-test Regularly: After 3-6 months of supplementation, re-test your Vitamin D levels to ensure you’re on track. Adjust your dosage as needed.
Common mistakes Denver residents make with Vitamin D:
- Relying solely on sunshine: As discussed, this is unreliable due to sunscreen use, cloud cover, and seasonal variations.
- Taking too low of a dose: The standard 400 IU is often insufficient, especially for those with low baseline levels.
- Not getting tested: Guessing your Vitamin D status is a recipe for disaster.
- Ignoring magnesium: Magnesium is essential for Vitamin D metabolism. Ensure you’re getting enough magnesium through diet or supplementation.
- Taking Vitamin D without Vitamin K2: Vitamin K2 helps direct calcium to the bones and teeth, preventing it from accumulating in the arteries. Consider a supplement that combines Vitamin D3 and K2.
Let’s talk about specific Denver scenarios. If you’re a ski instructor in Vail, you’re likely getting more sun exposure than someone working in a downtown Denver office building. Adjust your supplementation accordingly.
If you’re an older adult living in a Denver assisted living facility, your Vitamin D needs may be even higher due to decreased skin synthesis efficiency.
Consider these factors when determining your optimal Vitamin D strategy:
- Skin pigmentation: Individuals with darker skin require more sun exposure to produce the same amount of Vitamin D as those with lighter skin.
- Age: As we age, our skin becomes less efficient at synthesizing Vitamin D.
- Body weight: Overweight and obese individuals tend to have lower Vitamin D levels.
- Medical conditions: Certain medical conditions, such as Crohn’s disease and celiac disease, can interfere with Vitamin D absorption.
Don’t fall for the “Colorado sunshine is enough” myth. Take control of your Vitamin D levels with testing, targeted supplementation, and a personalized approach. Your health will thank you.