As a lover of numbers and details (not to mention sunscreen), I sometimes wonder how much time I should spend each day outdoors to get the daily value of Vitamin D. According to the Skin Cancer Foundation, sunlight provides vitamin D, but without proper protection such as sunscreen, clothing, time in the shade, and overall attention to sunburn, it can also be harmful to your health. As long as their experts, and the US Centers for Disease Control and Prevention have taken protective precautions necessary for age, skin type, and health, some exposure to sunlight can be beneficial to health. Sharing.
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So how can you safely take vitamin D? “Our body is very efficient at making vitamin D in the skin, but due to several factors, the amount varies greatly from person to person,” said The Ohio State University Wexner Medical Center, Department of Internal Medicine, Clinical Assistant Professor. Dr. Shengyi Mao said. .. “This makes it difficult to provide specific recommendations for spending time in the sun. Some people are prepared to get exactly what they need without extra effort. Some people need to eat more or talk to them from the outside. Doctors about supplements. ”Here we ask Dr. Mao to accurately analyze the types of factors that determine your body’s absorption of vitamin D. I asked for it.
What is Vitamin D and why do you need it?
First. “Vitamin D is a vitamin that every human needs. It helps our body absorb calcium and phosphorus, which are important for bone health,” says Dr. Mao. In children, she explains that it helps grow healthy bones. In adults, it helps maintain strong bones and prevents fractures and fractures. “But this nutrient is really the driving force behind the important benefits of reaching far beyond strong bones.” In fact, according to Dr. Mao, Vitamin D supports brain health, immune system function, and joints. It has anti-inflammatory, antioxidant and neuroprotective properties that prevent pain, low energy and exhausted mood. Similarly, low vitamin D levels in winter are part of the reason some people may experience seasonal affective disorder.
How Your Body Get Vitamin D
According to Dr. Mao, Vitamin D, unlike many other important vitamins, does not occur naturally in many foods. In fact, the US government began fortifying milk with vitamin D in the 1930s as a public health measure against rickets, a musculoskeletal disease caused by vitamin D deficiency. Since then, more foods have been enriched with nutrients, including alternative milk, cheese, cereals, flour, orange juice, and snack foods. (For those who wonder, the main natural sources of vitamin D are fish such as tuna, salmon, flounder, herring, sardines, and tilapia. This is a big win for sushi fans around the world.)
Do you have a specific time to spend in the sun to get your vitamin D requirements?
As mentioned, apart from your diet, your body can get the vitamin D it needs from the sun. But this is a bit trickier than you think: the sun doesn’t just release vitamin D to land on your skin and do that. Instead, according to Dr. Mao, UVB rays of sunlight cause a molecular reaction in the skin and fat cells to produce a nutrient known as Vitamin D. This nutrient is fat-soluble. It is contained in fat cells until it is sent to the liver for use. Unfortunately, UVB rays are also rays from the sun that burn the skin, so it is essential to wear sunscreen to protect yourself from carcinogenic rays.
All of the above is why Dr. Mao emphasizes that the more you know about what can interfere with the absorption of vitamin D, the more information you can get about your diet and supplement decisions. This is the way your body can naturally fail to reap the amount of vitamin D it needs.
Five Key Factors That Can Affect Vitamin D Absorption
1. Sunscreen
Sunscreen interferes with the optimal absorption of vitamin D, but is important and healthy. According to Dr. Mao, clothing covers, sunscreen, and glass prevent nutrients from the sun. Even if the drive after work is sunny or the desk is placed near the window, UVB rays cannot pass through the glass (UVA rays can certainly pass through). Therefore, the same type of vitamin D does not provide abundant sunlight.
2. Amount of melanin contained in the skin
Melanin is a molecule in the body that determines the pigmentation of human skin. “As a person’s amount of melanin increases, so does the absorption of vitamin D,” says Dr. Mao.Black and brown individuals, according to a 2021 study published in a peer-reviewed clinical journal NutrientsOften face a 20-25 times prevalence of vitamin D deficiency.
3. Your age, body composition, where you live, and your ability to be outside
Factors such as location, age, time out, body composition, and location add to the list of things that can interfere with the absorption of vitamin D. There are many reasons why someone can’t spend a lot of time outside, such as the risk of dehydration, time-consuming work, or living in a climate with little sunlight. Vitamin D from the sun is obtained through the skin and is stored in fat cells, so fat stores may store nutrients. This means that fat and plus size people may not have much access to sunlight-based vitamin D.
“Locations, weather conditions, seasons, and times of day can also make a big difference in the amount of UV light that reaches a person’s skin and can affect vitamin D levels,” says Dr. Mao. “For example, vitamin D levels often decrease in winter because of reduced exposure to sunlight.”
4. Specific illness and condition
“Some diseases, like kidney and liver diseases, can interfere with the metabolism of vitamin D in the process of getting to where it’s needed in the body,” says Dr. Mao. Patients with type 2 diabetes may have reduced absorption of vitamin D, as do patients with gastric bypass surgery. Obese patients are also at risk of vitamin D deficiency because the upper small intestine is where part of the stomach is removed. This is where most of the vitamin D is normally absorbed by the body.
5. Eat certain diets such as veganism and gluten-free
“One of the common misconceptions is that vitamin D is easily found in foods. Not many foods naturally contain it, so getting enough vitamin D in your diet is not enough. It’s very difficult, “says Dr. Mao. This is why some people on a gluten-free diet often miss fortified foods such as cereals, whole grains, flour and bread. The same is true for vegan individuals who do not take fortified vitamins from things like dairy products and naturally vitamin D-rich foods such as fish and eggs.
According to Dr. Mao, another misconception is that the more you have, the better. “In general, vitamin D supplementation is very safe, but extremely high levels can lead to kidney stones, bone pain, confusion, weakness, vomiting, etc.,” she says. That’s why talking to your provider about your options is a great way to move forward.
After all, there is no single factor or guarantee that you will be forever vitamin deficient. In fact, most people may be experiencing some barriers to getting the vitamin D they need at some point in their lives. The best thing you can do is keep informed about what your particular obstacle is. This will help you decide whether to ask for a vitamin D blood test at your annual physical examination, or with the approval of your health care provider, to eat more vitamin D-rich foods or take vitamin D supplements. increase.
