Vitamin D or the Sunshine Vitamin: How Much Sun Exposure Do I Need to Produce It?
Have you recently undergone a blood test revealing a deficiency in vitamin D, also known as the sunshine vitamin? Don't worry; you're not alone in this situation. It's estimated that globally, approximately 50% of the population aged 18 to 60 has a vitamin D deficiency, a figure that can rise to 87% in individuals over 60 years old.
This leads us to ponder, do we need more sun exposure to generate more vitamin D? Or perhaps, are the vitamin D levels set by laboratories unrealistic?
Vitamin D, also known as the sunshine vitamin, primarily functions to facilitate the absorption of calcium and phosphorus from our diet, thereby maintaining a healthy bone structure. In humans, 80% of vitamin D is synthesized in the presence of ultraviolet sunlight; for the remainder, we rely on our diet and, nowadays, supplements.
This leads us to ponder, do we need more sun exposure to generate more vitamin D? Or perhaps, are the vitamin D levels set by laboratories unrealistic?
Vitamin D, also known as the sunshine vitamin, primarily functions to facilitate the absorption of calcium and phosphorus from our diet, thereby maintaining a healthy bone structure. In humans, 80% of vitamin D is synthesized in the presence of ultraviolet sunlight; for the remainder, we rely on our diet and, nowadays, supplements.
What is Vitamin D?
Despite its name, "vitamin" D is, in fact, a hormone, and a potent one at that. Vitamin D is a pluripotent hormone with receptors found in almost every cell and tissue of the human body, regulating up to 200 genes.
The reason you may have heard of this as the "sunshine vitamin" is because it primarily synthesizes from cholesterol when the skin is exposed to sunlight.
Vitamin D, mainly produced by the skin and activated in the kidneys, helps control the concentration of calcium in the blood and is crucial for strong bone development.
The reason you may have heard of this as the "sunshine vitamin" is because it primarily synthesizes from cholesterol when the skin is exposed to sunlight.
Vitamin D, mainly produced by the skin and activated in the kidneys, helps control the concentration of calcium in the blood and is crucial for strong bone development.
What are the Main Functions of Vitamin D?
Activated vitamin D increases the amount of calcium the intestines can absorb from ingested food into the bloodstream and prevents the loss of calcium in the kidneys. It also modifies the activity of bone cells, playing a key role in the formation of new bone in both children and adults.
Therefore, its deficiency is linked to:
Additionally, vitamin D deficiency has been associated with various health benefits, indicating a wide range of potential functions. However, studies reporting on vitamin D benefits still need cautious interpretation, as the benefits are not fully proven.
For instance, it plays a significant role in the prevention of different diseases such as:
Certainly, vitamin D likely plays a role in many more biological processes that are still unknown. To date, scientific and epidemiological studies are needed to consolidate information from initial studies and establish all the postulated benefits of vitamin D.
Therefore, its deficiency is linked to:
- Osteomalacia (adults): Higher doses of vitamin D can help prevent osteoporosis, falls, and fractures in older adults.
- Rickets (children): Vitamin D deficiency in children is characterized by delayed growth and soft, weak, and deformed long bones that bend and arch under their weight when they start walking.
Additionally, vitamin D deficiency has been associated with various health benefits, indicating a wide range of potential functions. However, studies reporting on vitamin D benefits still need cautious interpretation, as the benefits are not fully proven.
For instance, it plays a significant role in the prevention of different diseases such as:
- Infection Prevention: Some studies link vitamin D deficiency to more severe respiratory infections, including COVID-19, due to its role in immune system function.
- Cancer Prevention: Vitamin D may help prevent cancer. A study noted that 1,100 IU per day, along with calcium, significantly reduced the risk of cancer in a considerable percentage of patients.
- Metabolic Diseases: It plays an indirect but important role in carbohydrate and lipid metabolism, as reflected in its association with type 2 diabetes, metabolic syndrome, insulin secretion, insulin resistance, polycystic ovary syndrome, and obesity.
- Cardiovascular Risk: This includes dysfunction of endothelial cells, accelerating atherosclerosis, hypertension, or abnormal coagulation, ultimately leading to a higher risk of cardiovascular events.
- Dementia: Vitamin D deficiency increases the risk of developing dementia.
- Chronic Pain: Various studies suggest a relationship between vitamin D deficiency and chronic pain.
Certainly, vitamin D likely plays a role in many more biological processes that are still unknown. To date, scientific and epidemiological studies are needed to consolidate information from initial studies and establish all the postulated benefits of vitamin D.
How Do We Get Sunshine Vitamin?
You can obtain vitamin D from:
Except for fatty fish livers, very few foods naturally contain vitamin D, and the primary source of vitamin D comes from skin exposure to sunlight through ultraviolet type B (UVB) rays. The liver and kidneys convert vitamin D (produced in the skin and absorbed in the diet) into the active hormone called calcitriol or 1,25(OH)2D. This is the active, steroid-hormonal form of vitamin D.
Calcitriol interacts with the vitamin D receptor, found in almost every cell in the body. When the active form of vitamin D binds to this receptor, it activates or deactivates genes, causing changes in cells. This explains why vitamin D has so many functions in our bodies.
- Sun Exposure
- Foods containing vitamin D
- Supplements
Except for fatty fish livers, very few foods naturally contain vitamin D, and the primary source of vitamin D comes from skin exposure to sunlight through ultraviolet type B (UVB) rays. The liver and kidneys convert vitamin D (produced in the skin and absorbed in the diet) into the active hormone called calcitriol or 1,25(OH)2D. This is the active, steroid-hormonal form of vitamin D.
Calcitriol interacts with the vitamin D receptor, found in almost every cell in the body. When the active form of vitamin D binds to this receptor, it activates or deactivates genes, causing changes in cells. This explains why vitamin D has so many functions in our bodies.
Why is There a Vitamin D Deficiency?
Vitamin D deficiency can be caused by various reasons:
- Not getting enough vitamin D in the diet or through supplements.
- Not absorbing enough vitamin D in the digestive tract, which can occur with conditions like celiac disease, inflammatory bowel disease, and after bariatric surgeries, among others.
- Problems producing vitamin D from skin exposure to sunlight.
- Problems with the conversion process of vitamin D into its active form (calcitriol), as seen in patients with liver and kidney diseases
What Type of Light Do I Need for Vitamin D Production?
Vitamin D3 is photochemically produced from 7-dehydrocholesterol in the skin through sunlight exposure, specifically UVB radiation. The amount of UVB synthesized follows a daily cycle, with peak intensity at noon and a significant decrease at the beginning and end of the day.
Additionally, this type of solar radiation also contributes the most to skin cancer development, making it crucial to know how much time we should expose ourselves to it.
It's essential to note that light exposure through windows is insufficient because glass almost completely blocks UVB light.
Lastly, it's important to know that tanning beds (UVA rays) play no role in vitamin D production, as it's the UVB rays that synthesize this vitamin.
Additionally, this type of solar radiation also contributes the most to skin cancer development, making it crucial to know how much time we should expose ourselves to it.
It's essential to note that light exposure through windows is insufficient because glass almost completely blocks UVB light.
Lastly, it's important to know that tanning beds (UVA rays) play no role in vitamin D production, as it's the UVB rays that synthesize this vitamin.
How Much Sun Exposure Do I Need?
The required dose of UVB reaching the body surface area (BSA) to maintain an optimal vitamin D state is not definitively known. However, available scientific evidence suggests that synthesis occurs with low doses of UVB rays.
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These disclaimers are included on this site for your convenience. These disclaimers are added to the terms of service for Wholenessly and are a part of them.
All the information on this website – https://www.wholenessly.com/ – is published in good faith and for general health information purposes only. We do not provide any personal or general health advice. You must immediately contact the local emergency personnel or immediately go to the nearest medical facility if you have an urgent emergency for the best advice and care. Wholenessly makes no recommendation, endorsement, or representation about the efficacy, appropriateness, or suitability of any specific tests, products, procedures, treatments, services, opinions, health care providers, or other information contained on or accessible via this website. Wholenessly is not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or products obtained through this website. This website’s content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. All content on or available through this website, including text, graphics, images, and information, is for general information purposes only and is created with the assistance of certified, licensed, or registered healthcare professionals, signed, and external contributors. Wholenessly makes no representation and accepts no liability for the accuracy of the information on or accessible via this website. This information is subject to change at any time without notice. You are encouraged to confirm any information obtained from or through this website with other sources and consult your physician about any medical condition or treatment. Never ignore professional medical advice or delay seeking medical attention.
From Wholenessly , you can visit other websites by following hyperlinks to such external sites. While we strive to provide only quality links to useful and ethical websites, we have no control over the content and nature of these sites. These links to other websites do not imply a recommendation for all the content found on these sites. Site owners and content may change without notice and may occur before we have the opportunity to remove a link that may have gone ‘bad’.
These disclaimers are included on this site for your convenience. These disclaimers are added to the terms of service for Wholenessly and are a part of them.
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