Vitamin D is as important to the body as any other vitamin. It is this that increases the absorption of calcium and phosphorus in the intestine, also strengthens bones and teeth, strengthens the immune system and helps prevent respiratory diseases. It can even help combat skin conditions. You can get vitamin D through the sun, diet, and supplements , with the first option being the best. However, sun exposure can age the skin and lead to cancer if not done correctly. So how can you safely get vitamin D from the sun?
Getting vitamin D from the sun safely
How long?
Through several studies in which the ultraviolet solar irradiance was analyzed during several months of the year, the minimum time that had to be exposed to the sun’s rays was calculated to achieve the necessary dose of vitamin D without causing burns on white skin . The results revealed that during the winter months, such as January, about 130 minutes a day are necessary, during the spring and summer months, 10 minutes would be enough and in autumn about 30 minutes would be needed. The time difference is conditioned, above all, by the amount of clothing to be worn. The more quantity, the less skin is directly in contact with the sun, so it costs more to obtain the necessary dose of vitamin D.
These data depend a lot on the type of skin, because while a very white skin can not be exposed to the sun for more than 30 minutes in the middle of summer and 150 in winter, darker skin can increase this time without its skin being affected and producing Burns. Another determining factor is the time of day. This study was carried out with the sun at noon, between 12:30 and 13:30, but if it is first thing in the morning or in the afternoon, the time can be increased without problems.
Sunscreen
Sunscreen creams do not prevent the correct absorption of vitamin D. This means that it is very important to use sunscreen, especially in summer, when you are going to be in direct contact with the sun.
Using sunscreen is one way to protect your skin against burns, skin cancer, melanomas, and premature aging . And using it does not mean that you have to increase the time of exposure to the sun to get the necessary dose of vitamin D.
Sunscreen does not have to be used only on beaches and swimming pools. In summer, which is when less clothing is worn and the skin is more exposed to the sun, it should also be used to go outside.
Diet and supplements to get vitamin D
Although the sun is the main source, you can get vitamin D from some foods rich in calciferol, such as eggs, cheese, cereals or fish . In case of deficit, supplements can also be taken. We would be talking about people who live in the north, which are places where the hours with sunlight are more limited.
There are many experts who believe that the best way to get this vitamin is through the sun, others believe that adding supplements or foods rich in vitamin D is crucial. In any case, its deficit can be detected only with blood tests . Although there are some symptoms that may be indicating it, such as fatigue, tiredness, pessimism, a low mood, slight excitability, muscle weakness, nervousness and insomnia, craving for sweets, tooth decay and gingivitis.
In case of being below the recommended levels, a doctor will determine if it is appropriate to take supplements or it is enough to change the diet and add more food sources of vitamin D.
