There’s a reason vitamin D is called the sunshine vitamin. Unlike many vitamins and minerals that we get from dietary sources, our bodies need exposure to the sun to synthesize it. Spending a few minutes in the warm sun will give you vitamin D. That sunlight vitamin is not only beneficial for immunity and even mental health, but is also essential for maintaining the body’s calcium production and bone strength.
But do we need to worry about skin cancer from sun exposure? Dermatologists always recommend protecting your skin with sunscreen, but does it affect vitamin D synthesis? Are we really torn between the two?
In this article, we take a closer look at the research and asked medical experts whether you should worry about vitamin D deficiency when using sunscreen.
What is vitamin D?
Vitamin D is a fat-soluble vitamin that occurs naturally in some foods, such as eggs and sardines, and is also produced when the skin is exposed to ultraviolet (UV) light from the sun. Vitamin D has two different forms. D2 (ergocalciferol) comes from plant sources and fortified foods, and D3 (cholecalciferol) is found in animal sources and produced by the body. Both forms are absorbed in the intestines and serve the same purpose, but the most effective and bioavailable form is vitamin D3.
This vitamin is very important because it promotes calcium absorption in the intestines, which is key to bone health. Your body cannot naturally produce calcium, so if you don’t get enough calcium and vitamin D from your diet (or sunlight, in the case of vitamin D), your body will begin to extract calcium from your bones, weakening them. . Therefore, adequate vitamin D levels are necessary to keep bones and teeth strong.
“Vitamin D is an essential nutrient for promoting calcium absorption and its secondary function of reducing inflammation and maintaining immune function,” says dermatologist Alain Michon, M.D., of Project Skin M.D. in Ottawa. Master’s Degree, PG Dip Clinical Dermatology Physician explains.
Getting enough vitamin D is important at any age, but it’s especially important for children and adults as they age. If a child lacks vitamin D, they are at risk of developing rickets, which can weaken and deform bones. Bone mass decreases with age, so it is important to maintain sufficient bone mass to avoid bone-related diseases such as osteomalacia.
How is vitamin D produced in the body?
A number of things happen to your body when you are exposed to the sun. When UV light passes through the skin, the body converts the precursor of vitamin D to vitamin D3. The liver then converts that molecule into another type of vitamin D called 25-hydroxyvitamin D (calcidiol). And finally, the kidneys convert vitamin D to the active form of vitamin D, 1,25-dihydroxy vitamin D (calcitriol). This molecule acts as a hormone and helps increase the absorption of calcium from food. Eat to strengthen your bones.
To achieve this, the average adult would need between 5 and 30 minutes of exposure to unprotected skin per day without sunscreen to receive sufficient amounts of vitamin D. There are many factors to consider when soaking up the sun (literally). The season, time of day, skin color, weather conditions such as cloudy days, and even smog can affect the amount of vitamin D you get. According to experts, the best time to expose yourself to the sun is from 10am to 4pm every day (at least twice a week), with the best exposure to skin on your face, arms, hands, and legs. .
Does sunscreen inhibit vitamin D production?
Getting enough vitamin D is important, but too much ultraviolet (UV) radiation can increase your risk of developing skin cancer. Exposure to ultraviolet light is associated with 80% to 90% of skin cancers, and research continues to show that regular use of sunscreen is key to reducing the risk of developing this type of cancer. It has been. But does this mean you won’t get enough vitamin D if you wear sunscreen?
There is currently not enough evidence to show that sunscreen reduces vitamin D levels, and researchers do not believe that sunscreen causes vitamin D deficiency. So, thankfully, this is nothing to worry about.
Sunscreen can block UV rays, but as the American Academy of Dermatology suggests, sunscreen often doesn’t cover your skin completely when you apply it, or you have to reapply it every two hours. Michon says he sometimes forgets things. In these situations, people may be getting the vitamin D they need from unprotected areas of their skin or because their sunscreen has rubbed off.
“Sunscreen reduces overall vitamin D intake, but for most people it’s not enough for deficiency to be a concern,” he acknowledges. “Most sunscreens aren’t perfect, and some UVB rays are absorbed into the skin.”
Protect your skin while maintaining vitamin D levels
Michon says that even if you regularly apply sunscreen, you’re likely getting enough vitamin D from exposure to natural light. Because again, sunscreen application is never perfect.
“Sunscreen is especially important on sunny days when you’re moving around, sweating, or swimming, as it reduces your efficiency and requires you to apply it more often,” he recommends. Masu. “If you’re lying on the beach, it’s also important to protect your skin from direct sunlight by using supplemental sun protection such as a hat, sunglasses, and a breathable cover-up. Sunlight can quickly dehydrate you. Please take a break in the shade and stay hydrated.”
In addition to natural sunlight, Michon points out that it’s important to get your vitamin D from other sources, including your diet and doctor-recommended supplements.
“I always encourage my clients to eat foods high in vitamin D, such as fatty fish (salmon, halibut, mackerel), egg yolks, mushrooms, milk, cereals, oatmeal, and other vitamin D-fortified foods. ” explains registered dietitian Jillian Barkyombe, MSc. “In addition to these foods, I also recommend vitamin D supplements, as it is difficult to get the daily required amount from diet and sunlight alone.”
Should I take vitamin D supplements?
There are some foods that can help you get this vitamin, but in some cases, it may not be enough. The Recommended Dietary Allowance (RDA) for vitamin D is 15 micrograms (600 international units) per day for people between the ages of 19 and 50, and 20 micrograms (800 international units) for adults over 70 years of age. IU) should be the goal. If you’re not sure if you’re getting enough and are considering taking a supplement, Barkyoumb recommends talking to your health care provider about testing your vitamin D levels and, based on the results, whether you need a supplement. We encourage you to discuss whether (and appropriate dosage). .
conclusion
Vitamin D is essential for your overall health, including proper calcium absorption (to keep your bones strong), proper immune function, and improved mood. The best sources of this fat-soluble vitamin are food, supplements, and sunlight. However, too much exposure to UV rays can increase your risk of skin cancer, so dermatologists recommend always wearing sunscreen to protect your skin.
If you’re concerned about whether your sunscreen interferes with the absorption of vitamin D, experts and researchers note that sunscreen application isn’t always perfect and that even if you wear sunscreen, you may not be getting enough vitamin D from the sun. states that this may not be the case, as it is possible to ingest D. If you’re concerned about vitamin D deficiency, talk to your doctor and get a blood test to check your vitamin D levels and see if you need vitamin D supplementation.
