All You Need to Know About Absorbing Solar Vitamin D
Getting enough Vitamin D function
effectively, but people often don’t consume enough. In fact, experts
estimate that 40% of the population in the Western world suffers from a
lack of vitamin D...
This substance is produced, among other things, by cholesterol in skin
tissue exposed to sunlight, However, it is common knowledge that soaking
up rays can harm our health and even cause skin cancer. This conflict
is what led this article – learn about the importance of this vitamin
and how to correctly use the sun to build it up in your body!
The most recommended source of vitamin D -
sunlight
There is a good reason why vitamin D is also called "the sunshine
vitamin," as cholesterol found in the skin produces it after being
exposed to sunlight. The same vitamin helps us maintain health by
helping to absorb calcium and phosphorus-2 minerals that are very
important for bone strengthening, which explains why high vitamin D
intake is associated with a reduced risk of bone loss, as well as cancer
and depression.
Besides sun exposure, vitamin D can also be consumed through salmon,
tuna, sardines, beef liver, egg whites, and mushrooms. However, if you
aren’t exposed to sunlight for at least 10-30 minutes a day, you should
also consume vitamin D supplements. It's important to note that
ultraviolet rays don’t penetrate glass windows, so even if you work in
an office well-lit by sunlight - you aren’t really absorbing vitamin D.
When should you be exposed to the sun for
maximum vitamin D absorption?
The answer is in the early afternoon, according to a study conducted in
2013. At noon the sun is at the highest point in the sky, and its
ultraviolet rays are strong enough to nourish the body with vitamin D.
With that being said, the recommendation many know is to spend about 15
minutes a day in the sun, but this common recommendation is not correct
when it comes to the afternoon. In the middle of the day, you can make
do with only 10-30 minutes of exposure, three times a week.
Does skin color affect the production of
vitamin D in the body?
The color of our skin is affected by the amount of melanin in it. People
with darker skin have a higher amount of melanin, which helps protect
the skin from sun damage and is actually a "natural sunscreen" that
protects against skin burns and cancer. However, dark skin is both a
blessing and a curse because people with darker skin need to spend more
time under the sun's rays to absorb vitamin D effectively. Therefore,
people with darker skin should spend 30 minutes in the sun at least
three times a week. On the other hand, if you have lighter skin, it is
recommended that you spend no more than 10 minutes in the sun, three
times a week.
Does exposing more skin to sunlight help
increase vitamin D absorb?
Because vitamin D is produced by the skin's cholesterol, exposing more
skin to sunlight can help the body enjoy more vitamin D. Scientists
recommend exposing about a third of the body's skin to sunlight for safe
and optimal absorption - this recommendation suggests wearing a tank
top and shorts and spending about 10-30 minutes in the sun, depending on
your skin color, three times a week. You can wear a hat and sunglasses
to protect your face, since the skin on our faces produces a very small
amount of vitamin D.
Does sunscreen affect absorption of vitamin
D from the sun?
Creams with different protection factors contain chemicals that reflect,
absorb, or scatter the rays of sunlight, and when this happens, the
skin is exposed to a lower amount of ultraviolet light. Because these
light rays are important for the production of vitamin D, the protective
factor may indeed prevent the process; SPF 30, for example, reduces the
production of vitamin D in the body by 95%. However, if you plan to
spend a lot of time under the sun, or your skin is particularly
sensitive, you shouldn’t skip the sunscreen, and make sure you get
enough vitamin D through the food you eat or supplements. You can also
expose your body for the amount of time you need in sunlight, and then
rub on some sunscreen.
What are the dangers of too much exposure
to sunlight?
While exposure to sunlight is important for the absorption and
production of vitamin D, like anything else too much sunlight, can be
harmful in different ways:
Skin burns - This is the most common phenomenon of sun damage when
in extreme cases it can lead not only to redness and sensitivity but
also to blisters.
Eye Damage - Long exposure to ultraviolet rays damages the cornea
and increases the risk of developing cataracts.
Skin aging and other changes - Sunlight can make your skin grow old
and wrinkle faster. In addition, freckles, moles, and other unwanted
changes can occur on your skin due to excessive sun exposure.
Heat stroke - In this state of dehydration, the body temperature
rises to a dangerous level due to prolonged exposure to the sun.
Skin cancer - It is common knowledge that too much exposure to
sunlight can cause skin cancer, and it is important to be aware of the
issue and to ensure safe exposure to the sun. If you are concerned about
the development of skin cancer in you or in people who are close to
you, take this test to find out if you know how to identify cancerous
moles and beauty marks.
If you plan on spending a lot of time in the sun, apply a sunscreen
every two to three hours, especially if you are sweating or swimming. Do
this after exposure to the sun for 10-30 minutes, depending on your
skin type.