How to get vitamin D without risking excessive sun exposure

As your skin breathes in sunlight, cholesterol turns to vitamin D. Therefore, getting enough sunlight is crucial to maintaining an optimal level of vitamin D. Despite this, not many people can get enough of it.

However, too much sunlight may be harmful to your health. Here are a few tips that explain how to safely get vitamin D from sunlight.

Supplements 101: Vitamin D

The skin forms vitamin D from cholesterol once it is exposed to sunlight as mentioned earlier. As a result of the sun’s ultraviolet B (UVB) rays striking cholesterol in the skin cells, vitamin D synthesis occurs.

There are many functions of vitamin D in the body, and it is essential for optimal health. Calcium and phosphorus, for example, are minerals that are essential to maintaining strong, healthy bones. Meanwhile, low vitamin D levels can cause serious health problems, including:

  • Osteoporosis
  • Cancer
  • Depression
  • Muscle weakness
  • Death

There are only a handful of foods that contain significant amounts of vitamin D. Salmon, swordfish, canned tuna, beef liver, egg yolks, and swordfish are some of the foods that can be consumed. Even so, to consume enough vitamin D from them, you would have to eat them nearly every day.

Our nutrition program in Dubai designed by expert’s focuses on the balanced consumption of adequate nutrient intake. 

Expose Your Skin Around Midday

Sunshine is most abundant during the day, especially in the summer. At noon, the sun is at its peak, and its UVB rays are at their strongest. This means you need less time in the sun to produce adequate vitamin D.

The body makes vitamin D most efficiently at noon, according to studies.  In addition to being more effective, getting vitamin D around midday might also be safer than getting sun later in the day. According to studies, sun exposure during the afternoon increases the risk of skin cancer.

When sun exposure is insufficient, a supplement like cod liver oil is commonly recommended. It is important to note that windows do not block UVB rays from the sun. Thus, people who work next to sunny windows are still at risk for vitamin D deficiency.

The Bottom Line

The best way to obtain enough vitamin D is through sun exposure. The time of day, the colour of your skin, how far you are from the equator, how much sunlight you receive, and whether you wear sunscreen can all vary in how much vitamin D you can make from sunlight.

Darker-skinned people may need more. Depending on your skin’s sensitivity, the length of time you expose it could vary. To maintain healthy blood levels, try getting 10–30 minutes of midday sunlight a few times per week.

Alongside that, if you plan to spend an extended amount of time outdoors, it is advisable to apply sunscreen within 10–30 minutes of unprotected sun exposure to help prevent sunburns and skin cancer.



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