Vitamin D is a crucial vitamin that most individuals do not sufficiently get. In fact, roughly 40% of American adults are estimated to be deficient in vitamin D.
Vitamin D From Sunlight
Vitamin D, also known as the sunshine vitamin, is produced from cholesterol when the skin gets exposed to sunlight. The ultraviolet B (UVB) rays of the sun hit the skin cells' cholesterol and offer energy for vitamin D synthesis.
The vitamin plays several roles in the body and is crucial for health. For one, it instructs gut cells regarding calcium and phosphorus absorption. These minerals are crucial for bones to be strong and healthy.
Low levels of vitamin D have also been associated with serious health issues, such as depression, osteoporosis, muscle weakness, cancer, and even death.
It is important to know that the UVB rays of the sun cannot pierce through windows. Hence, those who work close to sunny windows may still experience vitamin D deficiency.
While sun exposure is crucial for vitamin D, it is also important to note that too much sunlight can pose dangers. Some consequences include eye damage, sunburns, skin aging, skin changes, skin cancer, and heat stroke. It is important to exercise caution when bathing in the sun.
Best Time For Sun Exposure
As for the best time to get sunlight, midday exposure is recommended, especially in the summer. By noontime, the sun is at its highest point, while its rays are strongest. This means that less exposure time to the sun is necessary to get enough vitamin D.
Several studies have also shown that the efficiency of the body in producing vitamin D peaks at noontime. For one, across the UK, 13 minutes worth of sunlight exposure during the midday of summer three times a week is sufficient to maintain healthy vitamin D levels for Caucasian adults.
Another study noted that 30 minutes of midday sun exposure during the summer in Oslo is equivalent to the consumption of 10,000 to 20,000 IU of vitamin D.
On top of being more efficient, midday sun exposure is also safer compared to latter-day exposure. A study noted that exposure to the afternoon sun could increase the risk of developing skin cancers that are dangerous.
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Factors Affecting Vitamin D Production
There are factors that affect the production of vitamin D. For one, skin color may play a role. One's skin color is determined by a pigment known as melanin. Those with darker skin usually have more melanin compared to individuals with lighter skin. They also tend to have larger and darker melanin pigments.
Melanin aids in protecting the skin against damage from surplus sunlight. It serves as a natural sunscreen that absorbs the UV rays of the sun to combat skin cancer and sunburn.
However, this causes a dilemma, as people with darker skin may require the longest sun exposure compared to individuals with lighter skin. According to studies, individuals with darker skin may need 30 minutes to three hours' worth of sun exposure just to get enough vitamin D. This is a key reason why individuals with darker skin have a higher risk of vitamin D deficiency.
Aside from skin pigmentation, where one lives could also play a role. Individuals who are farther from the equator produce less vitamin D. In such regions, more of the UVB rays of the earth are absorbed by the ozone layer of the planet. Hence, individuals who live farther from the equator may need more sun exposure in order to produce sufficient vitamin D.
For these individuals, they may not produce any vitamin D for up to six months in a year when winter hits. Hence, during this time, it is necessary for them to get their vitamin D from supplements and food.
Moreover, scientists also advise exposing a third of one's skin area to the sun. Based on such a recommendation, wearing shorts and a tank top for 10 to 30 minutes thrice a week during the summer could be sufficient for lighter-skinned individuals. For individuals with darker skin, longer exposure could be necessary.
It is also fine to use some sunglasses and a hat to protect the eyes and face while leaving other body parts exposed. The head is just a small part of the body, which means that it produces little vitamin D.
Sunscreen could also prevent the production of vitamin D to the chemicals it contains. These chemicals absorb, reflect, or scatter sunlight, making the skin exposed to lower harmful UV ray levels.
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