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Why Both Sunscreen and Vitamin D Are Good For Your Health
Are you ready for some fun in the sun? Getting outside is important for everyone, especially for those who live a sedentary lifestyle or those who’ve been cooped up during the long, dark winter months. Whether you enjoy jogging, hiking, biking, horseback riding, or a long walk, being outdoors can have an overall positive effect on your mood and vitality. Another benefit of engaging in outdoor activities is that you can get some much-needed sunshine. But there is a danger to getting too much sunlight, namely overexposure to ultraviolet rays. To limit your exposure to harmful UV rays, it’s wise to use sunscreen. How to Use Sunscreen on a Daily Basis Before venturing outdoors this summer, remember to apply sunscreen. Make sure to cover areas that tend to burn the easiest: face, ears, neck, and limbs. Remember to bring along some sunscreen in case you need to reapply after a few hours. On sunny days, be mindful of reflections from glass or water, which can amplify the sun’s intensity. Also, be aware of overcast days, since you can get a sunburn even through clouds. Be sure to monitor how much sun you’re getting – too much exposure can lead to severe sunburn and serious skin conditions. To prevent these detrimental outcomes, always use sunscreen when spending significant time outside. For sufficient protection against damaging sun rays, it’s recommended to use SPF 30 or higher. Sunscreen and Vitamin D Just as there’s a danger of getting too much sunlight, there’s a downside to using too much sunscreen. Wearing sunscreen all the time can prevent your skin from absorbing adequate sunlight, which can lead to vitamin D depletion. Unfortunately, vitamin D depletion is becoming more and more common, in part because we’re spending more time indoors and wearing more sunscreen when having fun outdoors. Vitamin D is called the “sunshine vitamin” because the skin can produce it when exposed to the ultraviolet rays in sunlight. But your skin can’t make vitamin D when covered with clothing or sunscreen to block the sun’s rays. Getting direct sunlight, even for a short period, can help increase the body’s stores of vitamin D. Spending 10 to 30 minutes a day exposing your face, arms, and legs to the sun, without sunscreen, can increase your vitamin D3 levels. If you burn easily, start out with just 5 minutes and incrementally increase your time in the sun…and keep the sunscreen handy. Vitamin D Deficiency Vitamin D deficiency is currently epidemic worldwide. One study found that 41.6% of the U.S. population doesn’t have adequate levels of vitamin D.¹ Low levels of vitamin D have been associated with fatigue, low mood, sleep problems, back pain, and headache. Prolonged deficiency leads to bone problems, muscle weakness, and increased risk of falls. People at risk of having low D include the homebound (low sun exposure), darker-skinned (melanin lowers UV penetration), GI problems (can interfere with D absorption), obese (D can get locked away in fat), elderly (less efficient skin production and/or lowered food intake), and breastfed infants (unless mom is taking a D3 supplement). Low vitamin D has been linked to a variety of problems with immunity, the heart and circulation, and the joints. Brain problems linked to low D include behavioral and socialization difficulties in children, and mood, anxiousness, and cognitive difficulties in adults. Benefits of Vitamin D Vitamin D is essential to absorb calcium from our foods and used to be known just for building bones. But this vitamin actually is converted by the liver and kidneys into a hormone that regulates practically all our tissues. Optimal vitamin D levels promote attention, mood, memory, learning, socialization, and overall brain function and well-being. Vitamin D promotes the actions of serotonin, dopamine, and other key brain neurotransmitters. It's believed that over 90% of Americans aren’t getting enough vitamin D from their foods.² Since there will always be a gap in the nutrients we need and the foods we eat, taking a vitamin D3 supplement is a smart choice for healthy and active living. Vitamin D3 5000 BrainMD’s Vitamin D3 5000 provides sufficient vitamin D3 to raise your tissue levels into a healthy range within a short time period while being safe to take long-term.* Clinical research has established that taking this safe dose of vitamin D3 daily works better than taking high doses every few weeks or getting a very high dose by injection.* Intensive clinical and scientific research continues to make incredible discoveries about this vitamin–prohormone.* In the past two decades, researchers have confirmed its favorable effects on healthy gene regulation, calcium metabolism, cell growth control, hormone balance, and coping with stressful challenges.* The hormone (calcitriol) made from vitamin D3 may regulate as many as 900 different genes and has a broad spectrum of actions on our tissues and organs.* Through its hormone actions, vitamin D3 helps promote: Healthy mood* Immune response* Cognitive function* Cardiovascular health* Muscle and bone strength* Early brain development and ongoing renewal across the lifespan* Vitamin D3 also benefits numerous other functions that promote healthy aging.* Vitamin D supplementation is consistently linked to a higher quality of life and better well-being as we age.* The current U.S. Daily Value recommendation is 600 IU³ for those between the ages of 1 and 70. However, many medical and wellness professionals believe this is well below the physiological needs of most individuals and suggest 2,000-10,000 IU daily.* BrainMD’s Vitamin D3 5000 raises your levels on just one capsule a day.* Be sure to take it with food, since it’s a “fat-soluble” vitamin. Vitamin D3 + K2 Vitamin D3 (cholecalciferol) and vitamin K2 (MK-7) are two fat-soluble vitamins that work together to strengthen bones, promote normal blood clotting, and maintain a healthy heart and arteries.* Together, these vitamins work to combat an unhealthy inflammatory response and protect against serious illness and cognitive decline.* Here are some of the benefits of taking Vitamin D3 + K2: Supports a healthy immune system* Promotes cognitive function* Builds healthy bones* Antioxidant protection* Cardiovascular support* Better blood flow and circulation* Also, Vitamin D3 + K2 was developed for optimized bioavailability and absorption.* So, as you prepare for a summer full of adventure and fun, remember to apply sunscreen to avoid damaging your skin during extended periods of intense sun exposure. And be sure to get 10 to 30 minutes of sun exposure, without sunscreen, and take a vitamin D3 supplement every day. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: Forrest, K. Y. Z., & Stuhldreher, W. L. (2011). Prevalence and correlates of vitamin D deficiency in US adults. Nutrition Research, 31(1), 48-54. https://doi.org/10.1016/j.nutres.2010.12.001 Reider, C. A., Chung, R.-Y., Devarshi, P. P., Grant, R. W., & Mitmesser, S. H. (2020). Inadequacy of immune health nutrients: Intakes in US adults, the 2005–2016 NHANES. Nutrients, 12(6), 1735. https://doi.org/10.3390/nu12061735 Mayo Clinic Staff. (n.d.). Vitamin D. Mayo Clinic. Retrieved January 8, 2025, from https://www.mayoclinic.org/drugs-supplements-vitamin-d/art-20363792
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Beauty from the Inside Out: Foods That Support Vibrant Hair, Skin, and Energy
It’s cliché to say that beauty comes from within, but when it comes to the role nutrition plays in beauty, it’s accurate. Vibrant health is inherently beautiful. Science is just now explaining why this is so. Research has revealed that there are indeed “beauty foods” – that is, foods for healthy skin and healthy hair. And sometimes they’re one in the same! You can actually eat foods to moisturize skin and hair and consume an abundance of glowing skin foods to achieve the beauty results you’ve been chasing with expensive creams and potions. Here are seven nutritious foods shown to enhance your beauty from within. 7 Healthy Beauty Foods to Support Vibrant Hair, Skin & Energy 1. Water Our bodies are made largely of water. Proper hydration is needed for optimal brain function and healthy function of all our organs, including the skin. Staying well hydrated helps keep skin soft, supple, and healthy. Research shows that this is particularly true for those who tend to get less than ideal amounts of water each day. The scalp is skin, too. A healthy, hydrated scalp supports the growth of full, shiny looking hair. 2. Fatty Fish Fatty fish, such as salmon, sardines, herring, and mackerel, are a potent beauty food. They’re loaded with omega-3 essential fatty acids, an important healthy fat that must come from the diet. Omega-3 deficiency is associated with both dry skin and brittle hair. Omega-3s help to create healthy, strong, and optimally functioning cell membranes, which are the building blocks of healthy skin. They help to keep skin moisturized, reduce redness and blemishes, and prevent collagen breakdown. These healthy essential fats also can help your skin be less sensitive to UV rays from sunlight. Fatty fish provide your body with vitamin E, which protects both the skin and scalp from oxidative stress, and zinc, a key nutrient in the production of new skin cells. Zinc deficiency is associated with dermal conditions and delayed wound healing. Additionally, fatty fish are a good source of protein, selenium, vitamin D3, and the B vitamins, nutrients that may help promote strong and healthy hair. 3. Yogurt The probiotic bacteria found in yogurt and other fermented foods promote intestinal health by supplying your gut with additional beneficial bacteria. Growing evidence shows that supporting a healthy microbiome can help to resolve a number of skin health issues, especially dry skin and scalp, although more research is needed to be conclusive. Specific probiotics appear to boost the skin’s production of ceramides, which are lipids (fats) that hold moisture in the skin. This action helps to keep blemish-causing bacteria levels in check. Those who suffer from skin conditions tend to have low levels of these lipids. Probiotics can be particularly helpful in these cases. Probiotics help with protein break down, which allows for vital proteins to reach the scalp effectively and build healthy hair. Certain probiotic strains can help to increase antioxidant activity, which is a necessary component of healthy hair growth. 4. Avocado Avocados are a well-known source of healthy fats to feed the brain and body – and that goes for beauty, too. One study involving hundreds of women found a correlation with the healthy fats specific to avocados and more supple, springy skin. Other preliminary research indicates avocado’s potential protection from sun damage, which can cause aging and other signs of aging, like brittle hair. Avocado’s vitamin E content can help protect skin and hair from oxidative damage, and may even promote hair growth. 5. Nuts and Seeds Nuts and seeds are treasure troves of nutrients shown to promote healthy skin and hair. Walnuts are among the richest nut sources of omega-3 fatty acids, which have moisturizing effects on the skin and have been linked to hair growth. Most nuts are great sources of zinc, vitamin E, selenium, and protein – all of which are nutrients your skin and hair need to stay healthy. Seeds are equally powerfully when it comes to beauty effects. Sunflower seeds are a great source of vitamin E, selenium, zinc, and protein. Additionally, sunflower seeds provide a wide array of hair-healthy B vitamins. 6. Eggs Eggs are a rich source of both protein and biotin, two nutrients that may promote hair growth. A lack of protein in the diet has been associated with hair loss. Hair follicles are made mostly of protein, so it’s important to get adequate protein in your diet. Biotin is needed for the synthesis of a hair protein called keratin. Eggs are also rich in beauty nutrients such as zinc and selenium. Egg whites are high in both lysine and proline (amino acids), as well as collagen. Adding egg whites to your diet could help support your body’s natural production of collagen to keep wrinkles at bay. 7. Bell Peppers Bell peppers are a very rich source of beta carotene, which your body converts into vitamin A, an important antioxidant for your skin. Vitamin A may also help stimulate hair growth while activating sebum production, which helps keep hair healthy. Bell peppers are also high in vitamin C, which helps to promote collagen production. Healthy collagen may reduce the appearance of fine lines and wrinkles, as well as help strengthen your hair strands. A strong antioxidant, vitamin C helps to protect both skin and hair against oxidative stress. Last Thought There are many more beauty foods to explore. Eating these nutritious, whole foods (and drinking plenty of water) can help support healthy skin, hair, and overall beauty! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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12 Natural Ways to Achieve Youthful, Glowing Skin At Any Age
The skin is the body’s largest organ, occupying more than 10 percent of the total body mass and approximately 18 square feet of the human body. Biologically, the skin is our body’s first line of defense and a protective outer layer to ward off infection and illness. Healthy Skin Tips Skin, like every other part of the human body (including the brain), can be improved with deliberate care and attention. And like most other organs, improving the health of your skin requires a multi-pronged approach for best results. Diet, exercise, clean foods, high-quality supplements, and adequate sleep are all ways to increase your skin’s natural radiance. 12 Natural Ways to Take Better Care of Your Skin 1. Keep Stress at Bay Have you ever noticed that when you’re stressed out, your body tends to reflect that? Just as stress affects your brain, it can affect your body – even your skin. When you experience stress, your adrenal glands release cortisol, the stress hormone, into the bloodstream. High cortisol levels have been directly linked to breakouts and a slew of other skin issues. 2. Practice Safe Sun An estimated 90 percent of skin aging is caused by the sun, so be sure to monitor how much sun you’re getting and always use sunscreen when spending significant time outside. For sufficient protection against damaging UV rays, it’s recommended to use broad-spectrum SPF 30 or higher. 3. Opt-Out of Sugar There’s no denying that eating overly processed, chemical-ridden, sugar-filled foods can wreak havoc on your skin. High-glycemic foods, such as white bread, soda, and nutrient-void baked goods, contain processed sugars and starches. These foods can make your skin more prone to blemishes and signs of skin aging. 4. Get Your Beauty Sleep For optimal health and blemish-free skin, it’s recommended to get 7 to 9 hours of restful sleep each night. Anything less can have a negative impact on wound healing, collagen production, skin hydration, skin barrier function, and skin texture. 5. Watch Your Water Intake Water replenishes skin tissues, moisturizes your skin, and increases the elasticity of your skin. It also flushes out impurities and improves circulation and blood flow, which can help your skin glow. Eight 8-ounce glasses per day is the general guideline, but active individuals or people that live in warm climates may need more. 6. Avoid Smoking It’s no surprise that smoking has detrimental effects on your health. When tobacco is heated via cigarettes or vaping, it releases damaging free radicals. This results in the breakdown of collagen and elastin and over time can lead to dehydration, hyperpigmentation, dark undereye circles, broken blood vessels, and a lackluster complexion. 7. Support Your Skin Microbiome Did you know that just like your gut, your skin is home to trillions of bacteria? These microscopic organisms make up the skin microbiome and work to stave off infection, fight free radicals, protect you from harmful UV rays, and keep your skin hydrated and supple. To support your skin microbiome, avoid harsh soaps, scrubs, and over-exfoliating products which, in addition to washing away grit and grime, strip the skin of beneficial bacteria. 8. Take a Quality Probiotic Underlying gut health issues can appear on the skin in many ways, including acne. If you’re struggling with skin problems, we highly suggest supplementing with a quality probiotic to increase healthy microflora within the gut, support your skin microbiome, and keep your inner-ecosystem functioning optimally. When choosing a probiotic supplement, look for a high-quality product with an effective combination of probiotic strains. 9. Clean Up Your Diet The effects of diet on the skin can be subjective. Some people are naturally more sensitive to certain foods than others, so if you’re dealing with skin issues, try omitting sugar, dairy, and processed foods to see if that makes a difference. Aim to fill your plate with nutrient-dense, clear skin supporting, antioxidant-rich options like blueberries, kale, spinach, and dark chocolate. 10. Move Your Body Growing evidence suggests that exercise may be responsible for flushing out toxins and brightening your complexion. How so? Physical activity increases blood flow throughout the body, bringing vital oxygen, nutrients, and minerals to the skin. Any movement counts, but low-impact exercises like yoga, tend to yield the best results. 11. Detox Your Skin Care Routine Much of what you put on our skin is absorbed by the body and transported to your organs. That means while you’re trying to look good on the outside, you may be poisoning yourself on the inside. It’s important to always read ingredient lists. Also, aim to use natural products without “fragrance” and free from aluminum, formaldehyde, oxybenzone, parabens, polyethylene glycols, and phthalates hidden in the walls of plastic containers. 12. Get Your Vitamin D Vitamin D supports skin cell growth, repair, and metabolism. Optimize your levels by spending 10 to 30 minutes a day exposing your face, arms, and legs to the sun, without sunscreen. If you burn easily, start with just 5 minutes and incrementally increase your time in the sun. Are your skincare habits helping or hurting you? What else do you want to know about skin health? If you’ve struggled, or are currently struggling, with skin issues, let us know what worked and what didn’t. Please share your experiences and insights in the space below. At BrainMD, we’re dedicated to providing the highest purity nutrients to support your brain health and overall well-being. For more information about our full list of supplements, please visit us at BrainMD.
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