Vitamin D is a crucial nutrient for maintaining good health, and among all the essential vitamins, it is one of the most significant. This nutrient plays a critical role in regulating the levels of calcium and phosphate in the body, which are essential for healthy bones, teeth, and muscles.
While exposure to sunlight is the primary source of vitamin D, obtaining adequate amounts of it during the winter months can be challenging. In light of this, Jamal Ramsay, one of the co-founders of the nutritional experts Jrny, recently discussed with Express.co.uk the recommended amount of sunlight exposure necessary for obtaining the required levels of vitamin D.
According to Mr. Ramsay, the duration of sunlight exposure required to obtain sufficient vitamin D can vary depending on a variety of factors, such as “skin type, the time of day, and where you live.”
To ensure adequate vitamin D levels, Mr. Ramsay recommends exposing the face, arms, legs, or back to sunlight for “five to 30 minutes,” two to three times per week.
The duration required for producing enough vitamin D can vary depending on the strength of the sun’s UVB rays, which is influenced by various factors, such as the time of day, season, and latitude.
Mr. Ramsay recommended exposing the skin to short bursts of sunlight without wearing sunscreen, as it can enhance the absorption of vitamin D.
Nevertheless, some sources suggest that using sunscreen may not hinder the absorption of vitamin D, and it is still recommended to apply skin protection for safety purposes.
According to Harvard Medical Health, “as a practical matter, very few people put on enough sunscreen to block all UVB light, or they use sunscreen irregularly, so sunscreen’s effects on vitamin D might not be that important.”
“An Australian study that’s often cited showed no difference in vitamin D between adults randomly assigned to use sunscreen one summer and those assigned a placebo cream.”
But how to get vitamin D on Cloudy days?
Mr. Ramsay added that while it is possible to obtain vitamin D from the sun on cloudy days, the amount produced would be lower than on sunny days. When exposed to sunlight, the skin generates vitamin D in response to UVB rays. However, clouds can obstruct some of these UVB rays, resulting in reduced vitamin D production in the skin.
According to the Vitamin D Council, the skin can generate approximately 10,000 to 25,000 international units (IU) of vitamin D in 15 to 30 minutes of direct sun exposure on a clear day with the sun directly overhead.
“On a cloudy day, however, the skin may produce only about 10 percent of that amount.
“So, while you can still get some vitamin D on a cloudy day, it may take longer to produce the same amount of vitamin D as you would on a sunny day.”
Mr. Ramsay stressed that it is crucial to take precautions to protect the skin from sun damage, such as applying sunscreen and wearing protective clothing, even on cloudy days.
Moreover, he warned that prolonged sun exposure without protection may raise the risk of skin damage and skin cancer. As a result, obtaining vitamin D from a variety of sources, including food and supplements, is recommended “rather than relying solely on sunlight.”
There are several food sources of vitamin D, including:
- Oily fish like salmon, sardines, herring, and mackerel
- Red meat
- Liver
- Egg yolks
- Fortified foods like some fat spreads and breakfast cereals.
Poor vitamin D levels can lead to several symptoms, such as:
- Weakness and fatigue
- Muscle weakness and bone pain
- Elevated risk of bone fractures
- Delayed wound healing
- Changes in mood, such as depression or anxiety
- Hair loss
- A weakened immune system, resulting in frequent infections
- Impaired cognitive function in older adults
- Delayed growth and development in children.
According to Mr. Ramsay, numerous individuals with vitamin D deficiency may not show any symptoms. The most reliable way to determine if someone has a vitamin D deficiency is by undergoing a blood test that assesses their vitamin D levels.
Image Credit: Getty