Vitamin D deficiency is common in people who have little or no exposure to sunlight or who don’t consume enough foods rich in vitamin D. Although summer sun seems like a sure source of vitamin D, deficiency can be caused by several factors. These include dark skin color, which naturally blocks UVB rays, and the use of sunscreen, which is essential for skin protection but can reduce vitamin D synthesis. In some cases, where you live can also play a role, as UVB rays reach less in northern or southern regions.
So what can you do in this situation? How can you safely get enough Vitamin D over the summer? Below you’ll find a helpful guide and some strategies.
Read also: Explained: Can sunscreen prevent skin cancer?
Basking in the morning sun
We all know that exposure to sunlight is good for the body’s synthesis of Vitamin D. But did you also know that increased exposure to sunlight, especially ultraviolet (UV) light, can increase the risk of skin cancer?
The American Cancer Society (ACS) suggests that exposure to ultraviolet radiation from the sun may be a major risk factor for non-melanoma skin cancer. According to the World Health Organization (WHO), non-melanoma skin cancer affects 2 to 3 million people worldwide.
But not getting enough sun can put you at risk for vitamin D deficiency. So what can you do? Research suggests that morning sun exposure may be the best time to get your vitamin D. In fact, 10-15 minutes of sun exposure before 10am or after 4pm may be the best time to minimize your exposure to UV rays.
Eat foods rich in vitamin D
Sunlight is the best source of Vitamin D, but foods such as oily fish (salmon, mackerel), fortified dairy products, and egg yolks can also boost Vitamin D levels in the body.
According to the Office of Dietary Supplements (ODS) of the National Institutes of Health (NIH), the recommended daily intake of vitamin D for most people is 15 mcg (600 IU). Babies up to 12 months of age may need slightly less, while adults over 70 years of age may benefit from a slightly higher intake of 20 mcg (800 IU) per day. The recommended amount of 15 mcg (600 IU) is maintained during pregnancy and breastfeeding.
Use sunscreen wisely
Be sure to use sunscreen, especially when exposed to sunlight. It is important to apply sunscreen after your first exposure to sunlight to protect your skin from UV rays while still allowing for the synthesis of Vitamin D.
Read also: How to Choose the Right Sunscreen for Your Skin: Ingredients to Watch Out for and Avoid
Stay hydrated
Exposure to sunlight can also cause dehydration, which can lead to serious symptoms like diarrhea, nausea, and vomiting. Dehydration can also affect your ability to absorb Vitamin D, so you must drink enough water to prevent this condition.
Vitamin D supplements
Severe vitamin D deficiency can lead to complications. Common symptoms include:
- muscle pain
- Bone Pan
- Joint deformity
- Malaise
- Mood changes, such as depression
In these situations, consulting a medical professional can help determine an individualized treatment plan, including vitamin D supplements.
Conclusion
Vitamin D is an important nutrient that helps in the absorption of calcium, one of the main building blocks for strong bones. Taking these two nutrients together reduces the risk of osteoporosis, which weakens bones and increases the risk of fractures. The best source of vitamin D is exposure to sunlight. However, you should take some measures such as wearing sunscreen, eating foods rich in vitamin D, and taking supplements under the supervision of your doctor. All of these will help you maintain optimal levels of the sunshine vitamin.
