Know the Right Way to Get Vitamin D from the Sun: Must Read
Vitamin D is a unique vitamin that is produced from the skin’s cholesterol when exposed to sunshine. Thus, it is suggested that adequate sun exposure is essential for maintaining normal vitamin D levels (unless you take supplements).
However, excessive sun exposure poses its own set of health hazards.
This article outlines the right way to get maximal vitamin D from the sun:-
What is the Best time
10 a.m. to 3 p.m. is the best time to soak up the sun to receive the most vitamin D. At this time, UVB rays are intense, and it is also believed that the body produces vitamin D more efficiently.
Which Parts of the Body to Expose
Vitamin D is produced from cholesterol in the skin, thus one must expose a large amount of skin to sunlight to obtain enough vitamin D. Expose your arms, legs, back, and stomach to the sun to obtain more vitamin D. Do not forget to expose your back, as this maximises your body’s vitamin D production.
How Much Time
According to the Vitamin D Council, individuals with light skin require approximately 15 minutes in the sun, while those with a dark complexion may require an hour or more.
Does Skin Colour has any Role in the Body’s Vitamin D Production?
Melanin is the pigment responsible for determining our skin’s colour. People with darker skin contain more melanin than those with lighter skin.
Melanin is a protective agent that shields the skin from excessive sunlight. Similar to natural sunscreen, it absorbs UV radiation and protects the skin from sunburn and skin cancer.
However, this also means that those with darker skin must spend more time in the sun to create the same amount of vitamin D as those with lighter skin.
This also renders those with dark skin more susceptible to Vitamin D deficiency.
Is Sunscreen bad for Vitamin D?
Chemicals in sunscreen reflect, absorb, or scatter the sun’s rays. When this occurs, the skin is exposed to diminished quantities of UVB radiation.
However, UVB rays are necessary for vitamin D production, and sunscreen can prevent the skin from synthesising vitamin D. According to studies, sunscreens with an SPF of 30 or higher diminish the body’s vitamin D production by 95-98 per cent. Therefore, if you are wearing sunscreen, you may need to spend a considerable amount of time in the sun for your skin to create enough vitamin D.
How Excessive Exposure to Sunlight can Harm You
While sunshine is an excellent source of vitamin D, excessive exposure can be harmful to the skin. Here are some negative effects of excessive sun exposure.
- Sunburns are one of the most prevalent side effects of excessive exposure to sunshine. On the skin, sunburn symptoms include redness, swelling, discomfort, soreness, and blisters.
- Eye damage – Excessive exposure to UVB rays can cause retinal damage, which can increase the likelihood of developing cataracts.
- Spending too much time in the sun might hasten the ageing process of the skin. Some individuals develop wrinkles and develop loose, leathery skin.
- Heatstroke, often known as sunstroke, is a condition in which the body’s core temperature rises owing to excessive exposure to the sun.
- Cancer of the skin – Excessive UVB exposure is a leading cause of several skin malignancies.
Frequently Asked Questions
1. What’s the best time to get vitamin D from the sun?
The optimum time to be outside in the sun is at noon since it has the lowest chance of causing cutaneous malignant melanoma (CMM), which is a vitamin D deficiency.
2. Can I get vitamin D from morning sun?
The sun activates the molecules in your skin that are precursors to vitamin D, which is why getting some early sun exposure is beneficial for your health.
3. How do I get vitamin D from the sun?
Most people should be able to produce all the vitamin D they require from sunlight between late March and early April and the end of September. When outdoors, exposure to direct sunshine on the skin produces vitamin D in the body.
4. Is 15 minutes of sun a day enough?
When exposed to sunlight, our bodies manufacture vitamin D; if you have fair skin, 15 minutes in the sun each day is plenty. Spending time in the sun may be just what the doctor prescribed because vitamin D helps your body maintain calcium and prevents brittle, thin, or deformed bones.