Summer is here and millions of people are heading outside to enjoy the warm weather, but it’s crucial to protect yourself from the sun by wearing sunscreen and drinking plenty of water.
However, moderate amounts of sun exposure are healthy, as exposure to the sun helps boost vitamin D production.
Adequate vitamin D helps regulate the amounts of calcium and phosphate in your body, which in turn helps maintain healthy bones, teeth, and muscles.
In children, a deficiency of Vitamin D can lead to bone deformities such as rickets. In adults, a deficiency of Vitamin D can cause bone pain due to a condition called osteomalacia.
Dr Karan Rajan, an NHS surgeon with millions of followers on TikTok, recently posted a video explaining exactly how long to spend in the sun for healthy periods of time: “25 minutes in the sun a few times a week is enough to maximise your skin’s natural production of vitamin D,” he said.
The NHS website states that some people have health problems that mean it cannot be taken safely, so if in doubt, consult your doctor.
You won’t get too much vitamin D from being out in the sun, but be sure to cover or protect your skin if you’re out in the sun for long periods of time to reduce your risk of skin damage and skin cancer.
From late March to the end of September, most people should be able to produce all the vitamin D they need by being outdoors in direct sunlight. The Department of Health and Human Services recommends that adults and children aged 4 and over take a supplement containing 10 micrograms of vitamin D per day, year-round, if:
- Not going outdoors much (for example, if you are frail or unable to leave the house)
- In a facility such as a nursing home
- Wearing clothing that usually covers most of the skin when outdoors
Vitamin D is also found in a few foods, such as oily fish, red meat, and egg yolks. Another source of vitamin D is as a dietary supplement, which is recommended during the winter months when sunlight alone is not enough.
