Daily Sun Exposure: How Much Do You Really Need for Vitamin D?

Midday sun exposure is good for acquiring your daily vitamin D. But do you know how much you need it? Also, if you have access to it, it could have undesirable effects! 

Vitamin D is produced by cholesterol present within your skin. To make this vitamin, your skin needs to receive regular sun exposure. That is why getting enough sunlight is essential for maintaining your optimal levels of vitamin D. This vitamin is also called sunshine vitamin.

However, too much of it can also harm your skin negatively. Read the blog till the end to know how to get vitamin D from the sun. 

Sun is Your Helping Hand for Receiving Vitamin D 

The cholesterol stored in your skin produces vitamin D through sunlight. As soon as your skin is exposed to the UVB rays of the sunlight, they hit your underlying cholesterol, providing the desired energy for synthesizing vitamin D. 

This vitamin performs many roles in your body and is essential for maintaining health. 

For example, it guides your gut cells in absorbing phosphorus and calcium. Both these minerals are quite essential for managing the health of your bones. Likewise, lower levels can lead to osteoporosis, depression, cancer, death, and muscle weakness. 

How to Get Vitamin D from Sun? Explained!

Midday sun exposure during summer is an ideal runtime for vitamin D. The sun is at its highest point at noon. This is the time when its UVB rays are also quite intense. This indicates that you have less chance of making this vitamin by sunlight. 

Our skin contains vitamin D receptors, which undergo a sequential chain of reactions to process the sunlight the exposed skin receives. This processed sunlight is then used to produce vitamin D with the help of cholesterol in the skin. 

How Does Your Body Process This Vitamin by Sunlight?

After absorption of vitamin D through your skin, it gets reserved in the fat cells of your body. Here, it remains inactive until it is required. Your liver and kidney then utilize it via a process called hydroxylation. After this process, your vitamin is converted to calcitriol by sunlight, which is active. 

Your Skin Colour May Affect This Vitamin By Sunlight

Melanin is a pigment present in our skin which is responsible for our skin color. People with darker skin typically contain more melanin than those with a lighter skin tone. Melanin is the protective sheath for your skin against sun damage. It is a natural sunscreen that absorbs the harmful UVB rays from the sun to defend against sunburns and skin cancers. 

Studies show that dark-skinned people require 30 minutes to 3 hours of sunlight exposure to obtain sufficient vitamins by sunlight. This is one of the key reasons why dark-skinned people have more vitamin deficiencies. 

How Long Should You Expose Your Skin to Receive Vitamin D

As vitamin D is produced by cholesterol from exposure to sunlight, you need proper exposure to make it to enough levels. 

Few scientists vouch for around one-third of the area of your skin receiving regular sunlight exposure and wearing shorts and a tank top for around 30 minutes three times per week during summers for light-skinned people. Dark-skinned people might need a relatively more prolonged exposure. 

Make sure to prevent yourself from skin burns. Try going outdoors without sunscreen for the first 10-30 minutes. Your sun time for vitamin D should depend on how sensitive your skin is to sun exposure. 

Are There Any Dangers of Too Much Sun Exposure?

There indeed is a potential danger to exposing yourself to the sun for long. Below are a few of the consequences of being exposed to the sun a lot - 

1. Eye Damage 

Prolonged sun exposure can easily damage your retina, increasing your chances of developing cataracts. 

2. Skin Changes 

Excessive sun exposure can lead to moles, freckles, and other skin issues. 

3. Skin Cancer 

Too much sunlight can result in skin cancer, too! 

4. Aging Skin 

Spending long hours in open sunlight can speed up your aging process. 

Takeaway 

The ideal way to satisfy your body’s requirement for this vitamin by sunlight is to receive daily sun exposure. To maintain healthy levels, add 10-30 minutes of regular exposure to your routine. Your sun exposure depends on how sensitive your skin is to the harmful UVB rays. Just ensure that you do not end up burning your skin. If you fail to obtain your vitamin by sunlight, your doctor may put you on regular vitamin D supplements. Talk to your doctor and start your regular sunlight regime.