Nutritional Supplements for Limited Daylight in Alaska
Here at Body Renew Alaska, our entire team knows that wellness is so much more than working out. To build on that, your workout and the quality of it will be powered by other foundational principles; sleep, nutrition, hydration, and mental health will all play a role in a great fitness routine.
One thing I don’t often see people talk about, though, is modifying their environment. My home city of Austin, for instance, is a lot more different than my home now in Anchorage.
In this blog, we are going to chat about one of the most important environmental factors impacting our members here in Anchorage Alaska; limited daylight in the winter and the nutrition supplements you need to power through the long, dark days.
*Disclaimer: while I have over a decade of experience in the fitness industry, I am not a registered dietician. Please consult with your medical provider before taking any new supplementation.
Recommended Supplements To Incorporate
Vitamin D3
Because of where Alaska is located geographically, the sun hits very low above the horizon throughout the winter months. However, in order for UVB rays to have enough intensity to trigger Vitamin D production naturally, the sun needs to be 50 degrees above the horizon.
For Alaska, there are only 6-12 weeks of the year where this is possible; roughly mid-May through late July (at least, this is the prime window, give or take sometime around it).
That means as I write this in March, even though it’s a sunny day today, I could stand outside for hours in direct sunlight and still not trigger Vitamin D production naturally.
Even during the prime months, heavy clothing and sunscreen can still block Vitamin D production.
Conceptual illustration showing why Alaska's low winter sun angle means UVB rays travel through a much longer atmospheric path, reducing intensity before reaching the surface. Solar angle varies by season and time of day. Sources: UAF Alaska Science Forum, Alaska Division of Public Health.
So, Vitamin D supplementation is a good idea for Alaskans to take most of the year, especially outside of that 6-week window and year round if you are not getting much direct sun exposure during that time.
Vitamin D3 is the same form your skin naturally produces and is more effective, and the recommended dosage is actually higher for Alaskans; you can learn more about that here.
For all supplements, make sure to consult your physician before increasing dosages and research a quality, tested supplement to incorporate into your wellness routine.
Vitamin K2
Vitamin K2 is an important add-on to take advantage of the full effects of Vitamin D3. When you take D3, you increase your body’s ability to absorb calcium from food and supplements, but what can happen is all that extra calcium floats around in your blood without depositing into your bones.
That’s where K2 comes in. It activates two proteins that pull the calcium into your bones and removes it from the tissues. That’s why it’s important to pair K2 with your D3 supplement regimen.
All of this knowledge has come through time and experience, but if you still have more questions, I want to recommend the team at All About Herbs right in Wasilla. They are actually not too far from me and Body Renew Alaska, and they have a wonderful team to help you with any supplementation questions, and sell all of the supplements I am recommending in their shop.
Omega-3 Fatty Acids (EPA + DHA)
The last supplement I want to recommend for Alaskan locals is a healthy dose of Omega-3 Fatty Acids; however, it needs to be a certain kind.
I’ll share a little story; for those of us in the wellness space, Dr. Andrew Huberman is something of a pillar. His podcast is a wealth of research-based knowledge, and I highly recommend it. I listened to this episode recently in which Dr. Huberman reviews how foods can control our moods and it talked specifically about Omega-3s.
In a nutshell, these fatty acids must always come from food or supplement sources as our bodies do not naturally produce them.
Now when I say a certain kind of Omega-3s, it’s important to find one that has a good balance of EPA and DHA. Typically, a dose of 1,000 to 2,000 mg of combined EPA and DHA is recommended; however, look to make sure of this, as fish oil content is often higher than the usable DHA and EPA.
Speaking of fish oil, here in Alaska is one of the best places in the world to obtain this naturally. Wild salmon is one of the highest sources on the planet for these essential Omega-3 Fatty Acids. Plant sources don’t do as good as a job, honestly, with producing a usable form for your body. Halibut, sardines and herring are also great sources.
If you are not a fan of fish like I am (I personally love to fish with my family) you can take a supplement form instead. Or if you like fish but don’t have the time for fishing, try out a seafood share from Alaskans Own. Not only do they deliver directly to Anchorage and other cities so you can store the seafood in your deep freezer, but they give back directly to the community with 100% of profits going to theAlaska Longline Fisherman’s Association’s fishery conservation program. It’s also a very cost-effective way to get fresh seafood at home.
Supplement With Intention and Care
In summary, I do recommend receiving your supplementation naturally as often as possible, but here in Alaska there are holes we have to fill in due to our environment. Omega 3’s abound, but Vitamin D3 and K2 need to be added in from supplement sources.
Once your body is balanced, you will be surprised to see how quickly that changes your mood and influences a positive fitness routine.
If you need more guidance; our team is happy to help. You can connect with us to see how our team can help make a personalized fitness plan to help you fill-in other gaps to your wellness team; we are always here to support Alaskans and help them reach their peak physical performance goals.
About The Author
Cristian is Body Renew's Corporate Wellness Director; an Alaska-rooted business builder who forges company partnerships and drives club growth with equal parts strategy and community heart. Learn more about Cristian and his experience.