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We all know that vitamin D is extremely important for our bodies. We can get it from certain foods, such as oily fish, whole milk, and egg yolks, but 90% of the vitamin D we get is produced by our own body. How? With the help of direct sunlight. And since sunny season is here, this vitamin, so important to us, takes center stage.
Today we'll tell you more about it and about what happens in our body during the summer, and we'll also share the perfect balance between safe sun exposure and getting enough vitamin D.
More about UVA and UVB rays
UVA and UVB rays are two different subtypes of solar radiation that have different effects on the skin and on our overall health. Understanding them is crucial for striking a balance between maximum vitamin D synthesis and protection from the harmful effects of sun exposure.
UVA rays make up the larger portion of the sun's ultraviolet radiation. These rays have a longer wavelength and can penetrate deep into the layers of the skin. UVA rays maintain a relatively constant intensity throughout the day and are present year-round, even on cloudy days. The effect of UVA rays on the skin should not be underestimated, since they are the main culprit behind a number of dermatological problems, premature aging, and certain types of skin cancer.
UVB rays are more relevant for the purposes of our article, since they are crucial for the synthesis of vitamin D in our body. It's important to note that, unlike UVA rays, UVB rays are most common in summer and around midday hours. They have a shorter wavelength and trigger the creation of new melanin in the skin. Be careful with them, as they are responsible for the appearance of moles and freckles and can also cause serious skin conditions and burns.
The importance of vitamin D
Vitamin D is a unique nutrient that acts as both a vitamin and a hormone. There are two main forms of vitamin D: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D2 comes mainly from plant sources, while vitamin D3 is synthesized in the skin upon exposure to sunlight and is also found in certain foods of animal origin.
Vitamin D plays a vital role in maintaining our overall health. It supports the absorption of calcium and phosphorus, promoting healthy bone development and strength. In addition, vitamin D supports normal immune system function, contributes to cardiovascular health, regulates insulin levels, and may even play a role in a good mood.
Boosting vitamin D levels in summer
Regular exposure to sunlight is the most natural and desirable way to get enough vitamin D. This makes getting enough of it fairly easy during the warm days, which is exactly why infections and illnesses are at their lowest in summer.
When ultraviolet B (UVB) rays from the sun reach our skin, an interesting process begins. The precursor of vitamin D, 7-dehydrocholesterol, found in the skin, absorbs UVB rays and undergoes a complex chemical reaction. This process leads to the formation of cholecalciferol, also known as vitamin D3. Once formed, cholecalciferol undergoes further conversion in the liver and kidneys to become the active form of vitamin D.
According to the Houston Chronicle, the vitamin stays in our body for about 2 months, after which high-quality dietary supplements (such as fish oil) as well as certain food products come to the rescue for replenishing it.
The delicate balance between the benefits of vitamin D and sun protection
As already mentioned, sun exposure is vital for the production of vitamin D in our body - a substance that is crucial for maintaining strong bones, immune function, and overall well-being. However, it's important to strike a balance, as excessive sun exposure can lead to sunburn, premature aging, and an increased risk of skin cancer.
So how do we achieve the perfect balance? With a few recommended guidelines:
- Optimal sun exposure- To achieve balance, experts recommend spending between 10 and 30 minutes in the sun two to three times a week, with unprotected skin, to ensure sufficient vitamin D synthesis. The exact amount of time depends on factors such as skin type, location, and sunlight intensity, but in no case do you need excessive sun exposure during summer days.
- The most suitable time for sun exposure – To achieve balance, take advantage of the most suitable time for sun exposure, which according to Harvard experts is between 10 a.m. and 2 p.m. During these hours, the sun's ultraviolet rays are at their highest intensity, allowing for efficient vitamin D production. However, it's important to keep in mind the risks associated with prolonged sun exposure during these peak hours.
- Use a sunscreen product – While vitamin D synthesis is essential, protecting our skin from harmful sun rays is equally important. Sunscreen products are a must during the summer months (and not only then!). When choosing a sunscreen, look for broad-spectrum formulas that protect against both UVA and UVB rays. Look for a minimum sun protection factor (SPF) of 30 or higher to ensure adequate protection. Don't forget to reapply every two hours, especially after swimming or sweating. In addition, sun-protective clothing and seeking shade during peak sun hours are effective ways to protect your skin from the harmful effects of UV rays.
- Skin color - Darker skin contains more melanin, which acts as a natural sunscreen and requires more sun exposure to generate a sufficient amount of vitamin D. If you have darker skin, you may need more time in the sun compared to people with lighter skin.
- Take your location into account - The intensity of sunlight varies depending on your geographic location. People living closer to the equator get more intense sunlight throughout the year, which allows for easier vitamin D synthesis. Conversely, people living at latitudes farther from the equator may struggle to get enough vitamin D during the winter months due to lower sun exposure. In such cases, taking dietary supplements or changing one's diet may be necessary.
Vitamin D supplements in summer – yes or no?
Despite the sun's potential to stimulate vitamin D production, many people suffer from a deficiency of this vitamin even in summer. Factors such as working in an enclosed office space or living in regions with less sunlight can contribute to this.
Vitamin D deficiency can lead to a number of health problems, including weakened bones, increased susceptibility to infections, and even mood disorders. It's extremely important to be aware of the signs and symptoms of vitamin D deficiency, which can include fatigue, muscle weakness, bone pain, and frequent infections.
The consumption of supplements (such as omega-3 fatty acids, calcium with vitamin D, and others) that help maintain healthy vitamin D levels tends to decrease during the summer months, but is that the right approach?
In summer, our diet often shifts toward lighter meals and increased consumption of fresh fruits and vegetables. This can lead to a reduction in the consumption of oily fish, which is a key source of omega-3 fatty acids and, in turn, vitamin D. However, it's important to remember that maintaining an optimal intake of these essential nutrients remains crucial for overall health.
That's exactly why continuing to take supplements rich in quality omega-3 acids during the summer months can be beneficial. They are a convenient and reliable source of vitamin D, ensuring that you'll cover your body's daily needs.
By understanding the vitamin D synthesis process, optimizing your sun exposure, and taking the necessary precautions, you can achieve a healthy balance for your body. By taking a holistic approach, you can ensure adequate levels of vitamin D while protecting your skin from sun damage. And if the sun isn't enough for specific reasons, dietary supplements come to the rescue!
You can learn more about vitamin D here -> https://realfood.bg/page/ribeno-maslo
You can learn more about Omega-3 and how to get these fatty acids here -> https://realfood.bg/article/omega-3-menyu-za-zdrave-eto-kak-da-si-go-nabavish
You can discover 13 benefits of taking fish oil here -> https://realfood.bg/article/13-polzi-ot-priema-na-ribeno-maslo
