Darker-skinned people need more time in sunlight to make the same amount of vitamin D as lighter-skinned people. So people who live farther away from the equator usually need to spend more time in the sun to produce enough People in Norway cannot make vitamin D from sunlight between October and March People who live farther away from the equator need more time in the sun, as more UVB rays are absorbed by the ozone layer in these areas.
During winter months, they cannot make vitamin D from sunlight, so they need to get it from foods or supplements.
Vitamin D is made from cholesterol in the skin. That means you need to expose lots of skin to the sunlight to make enough. Some scientists recommend exposing around a third of the area of your skin to the sun 5. According to this recommendation, wearing a tank top and shorts for 10—30 minutes three times per week during the summer should be sufficient for most people with lighter skin.
People with darker skin may need a bit longer than this. Instead, try going without sunscreen for just the first 10—30 minutes, depending on how sensitive your skin is to sunlight, and apply sunscreen before you start burning. Since the head is a small part of the body, it will only produce a small amount of vitamin D. You need to expose a sufficient amount of skin to sunlight to maintain healthy vitamin D blood levels.
Wearing a tank top and shorts for 10—30 minutes three times per week is sufficient for lighter-skinned people, while those with darker skin may need longer. When this happens, the skin is exposed to lower levels of harmful UV rays However, because UVB rays are essential for making vitamin D, sunscreen could prevent the skin from producing it.
However, several studies have shown that wearing sunscreen only has a small impact on your blood levels during the summer 17 , 18 , One possible explanation is that even though you are wearing sunscreen, staying in the sun for a longer period of time may cause enough vitamin D to be made in the skin. That said, most of these studies were conducted over a short period of time. In theory, wearing sunscreen may reduce the ability to produce vitamin D, but short-term studies have shown it has little or no impact on blood levels.
Your exposure time should depend on how sensitive your skin is to sunlight. Although sunlight is great for making vitamin D, too much sunlight can be dangerous.
Similarly, the time obtained for erythema to occur was calculated for average days. On extreme days, permissible exposure times would be much shorter," she stresses. The results show that, although there is sufficient radiation in countries like Spain, it is difficult to attain recommended doses of vitamin D in winter from November to February at a northern mid-latitude, since the exposure time required is excessive minutes.
It should also be remembered that not all areas of the body synthesise vitamin D with the same efficiency," Serrano reveals. Note: Content may be edited for style and length. Science News. Solar ultraviolet doses and vitamin D in a northern mid-latitude.
ScienceDaily, 8 March Eye damage - Too much exposure to UVB rays can damage the retina, which can increase the risk of cataracts. Ageing skin - Spending too much time in the sun can cause your skin to age faster.
Some people develop wrinkles and their skin becomes loose and leathery. Heatstroke - Heatstroke also called sunstroke is a condition in which the body's core temperature rises due to too much sun exposure.
Regular sun exposure is the most natural way to get enough vitamin D. But do not expose yourself too much and cover dark colour glasses to avoid eye damage. Note: Sun's UVB rays cannot penetrate through the window.
So, people who sit next to sunny windows do not get vitamin D from the sun, contrary to what they believe. Please Click Here to subscribe other newsletters that may interest you, and you'll always find stories you want to read in your inbox. A weekly guide to the biggest developments in health, medicine and wellbeing delivered to your inbox. Thank you for subscribing! Your subscription is confirmed for news related to biggest developments in health, medicine and wellbeing.
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The Vitamin D Council advise people thinking about this route to:. Sun exposure is the most important natural source of vitamin D. The body uses the vitamin to absorb the calcium it needs to build and maintain bones. Short bursts of sun exposure can usually allow your body to produce all the vitamin D it needs for the day. Some people, including older people or those with kidney or liver problems, may be at risk of becoming deficient in vitamin D.
They can consider eating more foods that contain vitamin D or taking a supplement. When exposing the skin to the sun, it is essential to consider the risk of skin cancer. People should avoid allowing their skin to burn. Most people can get the required amount of vitamins and minerals through food alone. In some cases, however, a person may need to take a supplement….
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