Dark skin provides extra UV protection from the sun; whereas, fair skin is less photo-protective, burns more easily, and is more susceptible to melanoma and non-melanoma skin cancers. While the genetic disadvantages of red hair and fair skin are commonly known, the genetic advantages or benefits aren’t as clear.
The sun is not as direct and penetrating in the north as it is in equatorial climates. One theory suggests that fair skin was suppressed in equatorial climates where dark skin is needed for survival; however, in the northern climates where dark skin is not as crucial to survival, fair skin was genetically allowed. Genes for fair skin continued on because they were perceived as sexually attractive; this is also called “sexual selection.” Like I said before, someone always wants to have sex with us redheads!
But a more common theory is that fair skin evolved to allow the skin to more easily synthesize the necessary nutrient Vitamin D with less sunlight exposure in the northern climates. Originally it was thought that Vitamin D’s main function was to assist the body in calcium absorption and ensure bone health, but recent studies within the past ten years on Vitamin D show that every cell and tissue needs vitamin D for its well-being. Underexposure to the sun can cause a vitamin D deficiency, which can lead to many health issues including rickets, osteomalacia, osteoperosis, high blood pressure, tuberculosis, cancer, periodontal disease, multiple sclerosis, chronic pain, seasonal affective disorder, peripheral artery disease, cognitive impairment which includes memory loss and foggy brain, and several autoimmune diseases including type 1 diabetes.
Since you’re a redhead who burns easily and is likely genetically at risk for melanoma and non-melanoma type skin cancer, you probably limit your exposure to the sun. Either that or like most Americans, you are inside working most of the day and don't have much of an opportunity to sun bathe. So what can you do to ensure that you get enough Vitamin D, yet do not risk skin cancer?
A little sun never hurt anyone - even a redhead! Depending on the latitude where you live, your skin type, and the time of day, five to fifteen minutes of unprotected direct sunlight daily can be beneficial and safe, but no more than that. It’s probably best to expose the arms, legs, and torso as opposed to the face where sun damage accumulates more easily over the years and takes away from that wonderful alabaster complexion. For longer exposure in the sun, it’s vital to take proper precautions with chemical and estrogen-free sunscreens, hats, shade, and antioxidants such as beta-carotene, vitamins E, C and B-complex, Biotin, Folic Acid, and bioflavonoids. Don't forget to protect the tops of the hands! For those that are at greater risk for developing skin cancer, Vitamin D rich foods and supplementation may be a preferred method to ensure adequate levels of Vitamin D. I personally love to go to Chinatown in San Francisco and pick out a nice Chinese parasol. It's perfect for those unbearable scorcher days. It gives aeration around the head, makes a fashion statement, and makes you feel like you are living in a Masterpiece Theater Classic episode. Do people look at you funny? Yes, but you are a redhead, and you are used to it. For more information about the proper amount of sun exposure depending upon skin type, latitude, and time of day, please refer to Dr. Hollick's book, "The UV Advantage."
Eat foods high in Vitamin D: Dietary sources of Vitamin D such as cold water fish, cod liver oil, butter and egg yolks can be an alternative source to the sun. Vitamin D fortified milk is not the best source for Vitamin D. Milk is usually fortified with the D2 form of vitamin D which is less absorbable, and lab tests have shown that the vitamin D levels in the milk are not nearly what is advertised, especially for vitamin D fortified skim milk. Vitamin D is a fat soluble vitamin and some fat is needed as a nutrition co-factor to absorb it efficiently.
Get a Vitamin D Test: Your physician or gynecologist can periodically request a blood test for Vitamin D levels. The test should specifically be a 25(OH)D or also called 25-hydroxyvitamin D. An optimal range is considered to be between 50-65ng/ml. I had mine tested in December, and it was down to about 21ng/ml! Vitamin D levels tend to be lower in the winter months.
Vitamin D Supplementation: There are also Vitamin D supplements that you can take. It’s best to take the Vitamin D3 form. A normal dossge of 1000 IU should be safe, If you test low in Vitamin D, you may need a higher dosage. I take Carlson’s Solar Gems 4000 IU daily. I’m getting my Vitamin D levels retested soon, so I’ll let you know if it worked. While excessive exposure to the sun gives you a sunburn, it does not result in Vitamin D toxicity. Vitamin D supplements can cause Vitamin D toxicity if you are not careful, so its important to get your levels tested regularly if you choose to supplement.
