Vitamin D is known as “the sunshine vitamin” for a reason. Vitamin D is formed from cholesterol in the skin when it’s exposed. It is essential for optimal levels.
However, too much sun can pose health risks.
This article will explain how to get vitamin D safely from the sun.
Vitamin D Is the best sourced from the Sun
Vitamin D is formed from cholesterol when your skin is exposed to the sun. Vitamin D synthesis is stimulated by the sun’s ultraviolet B (UVB).
Vitamin D plays many roles in the body, and it is vital for optimal health.
It instructs your cells to absorb calcium, phosphorus and other minerals.
Low vitamin D levels have been associated with serious health consequences including:
- Osteoporosis
- Cancer
- Depression
- Muscle weakness
- Death
A few foods also contain high levels of vitamin D.
These include salmon, cod liver oil and swordfish. To get sufficient vitamin D, however, you’d need to consume them almost every day.
Supplements like cod liver oil are recommended if you don’t get enough sunlight. A tablespoon (14g) of cod liver oil has more than three times the daily recommended amount of vitamin D.
Important to remember that UVB rays from the sun cannot penetrate windows. People who live near sunny windows are still at risk of vitamin D deficiency.
Show Your Skin around Midday
In summer, it is best to get sunlight at midday.
The sun’s highest point is noon when its UVB rays reach their strongest intensity. This means that you will need to spend less time in sunlight to get enough vitamin D.
Numerous studies have also shown that vitamin D production is highest at noon.
In the UK, for example, 13 minutes of sunlight exposure in summer is sufficient to keep healthy levels of Caucasian adults.
Another study showed that the equivalent of consuming between 10,000 and 20,000 IU vitamin D per 30 minutes of sun exposure in Oslo, Norway during midday was found to be about 30 minutes of summer sun exposure.
The commonly recommended daily intake of vitamin A is 600 IU (15 mg).
Vitamin D can be more effective at midday than later in the day. A study has shown that sun exposure in the afternoon can increase your risk of developing skin cancers.
Skin Color May Affect Vitamin D Production
A pigment called melanin determines the color of your skin.
People with darker skin tend to have higher levels of melanin than those with lighter skin. Their melanin pigments also tend to be larger and darker.
The skin is protected from sunburn and other damage by melanin. Melanin acts as a natural sunscreen and absorbs the UV rays of the sun to protect against skin cancers and sunburn.
This creates a problem because people with darker skin need to spend more time in the sun to make the same amount of vitamin D as people with lighter skin.
Research shows that people with darker skin may require more vitamin D than those with lighter skin. This is why people with darker skin are at greater risk of vitamin D deficiency.
If you have darker skin, it may be necessary to spend more time outside to get your vitamin D.
More skin exposed means more Vitamin D
Vitamin D is formed from cholesterol found in the skin. To get enough vitamin D, you must expose your skin to the sun.
Scientists recommend that you expose around a third your skin to the sunlight.
This recommendation states that most people with light skin should wear a tank and shorts 10-30 minutes each week for summer. For those with darker skin, it may take a little longer.
If you are going to be out in the sun for long periods of time, make sure that your skin doesn’t get burned. You can try to avoid sunscreen for the first 10-30 seconds, depending on your skin’s sensitivity to sunlight. After that, apply sunscreen immediately to prevent further burning.
To protect your eyes and face, it’s fine to wear sunglasses and a hat. The head, which is a small portion of the body’s total vitamin D production, will not produce much.
Can Sunscreen Cause Vitamin D Be Inhibited?
Sunscreen is used to protect the skin from sunburns and skin cancer.
This is because sunscreen chemicals scatter, reflect and absorb sunlight.
Sunscreen could be used to prevent skin from making vitamin D because UVB rays are necessary for vitamin D production.
According to some studies, SPF 30 sunscreens can reduce vitamin D production by 95-98%.
Numerous studies have shown that sunscreen has only a minimal effect on blood sugar levels in the summer.
One possibility is that, even if you wear sunscreen, prolonged exposure to the sun may result in enough vitamin D being made in your skin.
These studies were done over a relatively short time period. It is not clear if sunscreen can have a long-term effect on blood vitamin D levels.
Too Much Sunlight : The Dangers
Sunlight is good for vitamin D production but too much can cause skin cancer.
Here are some possible consequences of too much sun:
- Sunburns This is the most serious side effect of too much sun. Sunburn symptoms include redness, swelling and tenderness.
- Eye damage: Exposure to long-term UV light can cause irreversible damage to the retina. This can increase your risk of developing eye diseases such as cataracts.
- Skin aging: Too much time in the sun can make your skin age faster. Some people have more leathery, wrinkled or loose skin.
- Skin changes: Excessive sunlight exposure can cause skin conditions such as freckles, moles, and other skin problems.
- Heatstroke: Also known by the name “sunstroke”, this condition is when the body’s core temperature rises due to excessive heat or sun exposure.
- Skin cancer: Too many UV rays are a major reason for skin cancers.
Avoid sunburn if you plan to spend a lot of time out in the sun.
To avoid sunburn, apply sunscreen between 10 and 30 minutes after unprotected exposure. The amount of sun exposure you have should determine how sensitive your skin to it.
Experts recommend that you reapply sunscreen after every two to three hours in the sun. This is especially important if you are sweating or taking a bath.
The Bottom Line
Vitamin D can be obtained by regular sun exposure.
Healthy blood levels can be maintained by getting at least 10-30 minutes of sunlight each day. For those with darker skin, it may be necessary to get a little more. The amount of skin that is sensitive to sunlight will determine how long you need to expose yourself. Be careful not to burn.
You can make vitamin D from sunlight by adjusting the time of day, skin color, distance from the Equator, skin type, sunscreen, and how much skin you are exposed to the sun.
People who live further from the Equator will need to get more sunlight, as the sun’s UV rays in these areas are less powerful.
Because they can’t make vitamin D from the sun, they need to consume vitamin supplements and eat more vitamin-D-rich foods in winter.
To prevent skin cancer and sunburn, apply sunscreen immediately after you have been exposed to the sun for 10-30 minutes.