Skin cancer is the most common type of cancer and it affects more than 3 million Americans each year. Fortunately, the mortality (death) rate for skin cancer is dropping, thanks to the great efforts being exerted to increase awareness about it. Not only is it easily diagnosed, but it also highly preventable. Today, most people who die from skin cancer are individuals who seldom see a doctor and are diagnosed late in the disease, as well as the elderly or immune-compromised individuals.
What Causes Skin Cancer?
One of the most important causes associated with skin cancer is damage to skin cells resulting from excessive exposure to ultraviolet (UV) radiation from sunlight. Fair-skinned individuals, people with a family history of the disease, and those who live in sunny places or high altitudes are at an increased risk of developing the disease. Other factors that may contribute to skin cancer include smoking, radiation exposure, old age and weakened immune system. Although some of these factors are non-modifiable, such as skin color, age, and family history, exposure to the damaging effects of the sun and other carcinogenic factors is highly preventable. Furthermore, there are many ways one can improve skin and general health, which could significantly alter one’s chances of getting the disease.
The Vitamin D Connection
There has been some controversy about the disadvantages of limiting sun exposure, namely, that it could reduce the production of vitamin D in the body, which can lead to a deficiency. Vitamin D is a compound that is naturally produced in the body when the skin is exposed to the sun. It is essential to strong bones as well as to a healthy immune system.
Recent studies show that vitamin D deficiency is common among people who have a genetic predisposition to skin cancer. Aside from this, it has been found that a deficiency in this vitamin is linked to an increased risk for autoimmune disease, weak bones, cardiovascular disease and cancer. Although regular sun protection is recommended by dermatologists to prevent UV damage, it has also been shown that abnormally low levels of vitamin D can be detrimental to health.
Vitamin D for Skin Health
When the skin is exposed to sunlight, it produces vitamin D3 (cholecalciferol). There is another form called vitamin D2 (ergocalciferol), which is made naturally by plants. Both are converted to 25-hydroxyvitamin D in the liver, which is ultimately transformed into calcitriol. This is the active form of vitamin D in the body, which is believed to help reduce the risk of chronic diseases, including skin cancer.
The best way to reduce skin cancer risk is to protect the skin from excessive UV exposure while increasing one’s intake of vitamin D from dietary sources. Foods that naturally contain vitamin D include eggs, liver, fatty fish, and cod liver oil. In addition, there are many products that are fortified with vitamin D, such as breakfast cereals, milk, and juices. Furthermore, vitamin D intake can also be increased through the use of dietary supplements.
How Much Vitamin D Do you Need?
Assuming minimal sun exposure, the Institute of Medicine (IOM) of the National Academies recommends the following daily intakes of vitamin D:
Recommended dietary allowance (RDA)
- For people between 1 and 70 years of age (including pregnant/lactating women): 15 micrograms (μg) or 600 IU per day
- For people older than 70 years: 20 μg or 800 IU per day
- For infants: 10 μg or 400 IU per day is considered sufficient
Most people are not able to get sufficient amounts of vitamin D from their diets. Furthermore, some do not get adequate sunlight exposure, such as those who spend most of their time indoors, or those who live in places that get too little sunlight. These individuals may benefit from the use of supplements to prevent vitamin D deficiency.
One must remember, however, that excessive intake of vitamin D supplements can cause adverse effects, including hypercalcemia and calcinosis. Excessive intake of vitamin D supplements increases calcium levels in the blood (hypercalcemia) and increases calcium deposition in the kidneys, heart, and lungs (calcinosis). It is therefore recommended to observe the safe upper intake level of vitamin D intake of 100 μg or 4000 IU per day for children older than 8 years and adults, and to consult with your doctor to address your particular needs.
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