How To Get Vitamin D Without Risking Excessive Sun Exposure

Vitamin D improves bone density, decreases blood pressure, and lowers the risk of diabetes and heart attacks. One of the nutrients that humans globally lack the most is vitamin D, even in the sunniest locations. According to estimates, 40 percent of adult Americans are vitamin D deficient. Vitamin D deficiency affects people of all ages and ethnicities. People worry too much about vitamin D, but deficient vitamin D is SO much more dangerous than skin cancer. Our bodies produce vitamin D, which is essential for good health, most frequently when our bare skin is exposed to UVB rays.

Your Best Source Of Vitamin D Is From The Sun

The sunshine vitamin is the common nickname for vitamin D. When exposed to sunshine, your skin produces vitamin D from cholesterol. When cholesterol in skin cells is exposed to UVB rays from the sun, vitamin D production is given energy. The body uses vitamin D for a variety of purposes and it is crucial for good health. For instance, it tells your gut's cells to take up calcium and phosphorus, two minerals necessary for keeping strong, healthy bones. Only 93% of the sun's rays are protected by SPF 30 sunscreen, allowing enough sunlight to produce essential vitamin D.

When Is The Best Time Of Day To Consume Vitamin D?

Expert perspectives on the recommended amounts of sun exposure for vitamin D are divided. The precise amount of sun exposure and how much skin is exposed varies on the individual and, more precisely, on the skin tone. More sun exposure is required for skin that is darker. Age also has an impact. To obtain vitamin D levels, more sun exposure is required as one gets older. In order to absorb enough vitamin D, one needs up to two hours of direct sunlight each day in the winter, but just 30 minutes or less in the summer.

Sunscreen's Impact On Vitamin D

Sunscreen is used by people to shield their skin from sunburns and skin cancer. The majority of sunscreen ingredients either reflect, absorb, or disperse sunlight. The skin is exposed to fewer damaging UV rays when this occurs. Wearing sunscreen throughout the summer barely slightly affects your blood levels, according to numerous research.

Most people believe that using sunscreen keeps us from obtaining the vitamin D we require on a daily basis. According to studies, wearing sunscreen has little impact on how much vitamin D you need each day. 

Risks Of Excessive Sunlight

Even though sunshine is fantastic for making vitamin D, too much of it can be harmful. Among the effects are:

• The most prevalent negative impact of too much sunlight is sunburns. Redness, swelling, discomfort, tenderness, or blisters are some symptoms of sunburns.

• Long-term exposure to UV light can cause retinal damage in the eyes. This could make eye conditions like cataracts more likely.

• Spending too much time in the sun might hasten the ageing process of your skin. Some people's skin becomes more leathery, saggy, or wrinkled.

• Heat stroke, also referred to as sunstroke, occurs when the body's core temperature rises as a result of excessive heat or sun exposure.

What Additional Sources Of Vitamin D Exist?

Food

Supplements

Supplement with vitamin D. This commonly available vitamin is emerging as a medical super hero for its ability to further lessen skin irritation following a sunburn. To receive the vitamin D they require, the majority of people need supplements. The biggest advantage of a daily multivitamin is that it provides 400 IU on average. In order to avoid receiving too little or too much, remember to carefully read the labels. Additionally, even though cod liver oil is high in vitamin D, there is too much vitamin A for daily consumption.

Eat Fatty Fish And Seafood

As different species have varying quantities of vitamin D, fatty fish and seafood are a natural method to eat it. For instance, fish raised in farms may have lower vitamin D levels than salmon collected in the wild. Tuna, mackerel, oysters, shrimp, and sardines are among the fish and seafood that are high in vitamin D.

Summary

Your levels of vitamin D should be enough if you spend time outside each day and receive a sufficient amount of sun exposure. However, getting your blood tested is the only way to be certain. Using the vitamin D test, which is the most accurate method of determining how much vitamin D is in your body, doctors will measure your vitamin D levels and show you your optimal range based on your age, gender, ethnicity, and your physique. If they are out of range, doctors will also provide advice on how to raise them. It is preferable to be cautious than sorry considering how low vitamin D levels are in so many people.

References

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2836430/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3319130/
3. https://www.ncbi.nlm.nih.gov/pubmed/21790207
4. https://www.sciencedaily.com/releases/2016/12/161221125439.htm
5. https://www.vitamindwiki.com/tiki-index.php?page_id=1747
6. http://www.sciencedirect.com/science/article/pii/S0022202X1549116X