Vitamin D deficiency is a common condition that occurs in people who have little to no exposure to sunlight or who do not consume enough vitamin D-rich foods. While the summer sun might seem like a guaranteed source of vitamin D, deficiency can still occur due to several factors. This includes darker skin tones, which naturally block UVB rays, and sunscreen use, which is essential for skin protection but may reduce vitamin D synthesis. In certain cases, your location may also play a role, as less UVB reaches areas further north or south.
So what can you do in such circumstances? How do you safely get enough vitamin D during the summer? Here’s a guide and a few strategies to help:
Also Read: Explainer: Can Sunscreen Protect Against Skin Cancer?
Bask In The Morning Sunlight
We all know that sun exposure is good for vitamin D synthesis in the body. But do you also know that increased sun exposure, particularly exposure to Ultraviolet (UV) rays, raises the risk of skin cancer?
The American Cancer Society (ACS) suggests that UV radiation exposure from the sun may be a major risk factor for non-melanoma skin cancer, which occurs in 20–30 lakh people worldwide, as per the World Health Organization (WHO).
However, if you do not bask in the sun, you also risk developing vitamin D deficiency. So, what do you do? Studies suggest morning sun exposure may be the best time to get vitamin D. In fact, spending 10–15 minutes in the sun before 10 a.m. or after 4 p.m. may be the best time to minimise UV exposure.
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Consume Vitamin D-Rich Foods
While sunlight is the best source of vitamin D, foods like fatty fish (salmon, mackerel), fortified dairy products, and egg yolks can also increase your body’s vitamin D levels.
According to the Office of Dietary Supplements (ODS) of the National Institutes of Health (NIH), the recommended daily intake of vitamin D for most people is 15 mcg (600 IU). Infants up to 12 months require a slightly lower dose, while adults over 70 years old may benefit from a slightly higher intake of 20 mcg (800 IU) daily. Additionally, pregnancy and lactation stages also maintain the 15 mcg (600 IU) recommendation.
Use Sunscreen Wisely
Never compromise on sunscreen usage, especially when you’re exposed to sunlight. It is important that you apply sunscreen after initial sun exposure to protect against UV rays while allowing vitamin D synthesis.
Also Read: How To Pick The Right Sunscreen For Your Skin: The Ingredients To Look For And Avoid
Stay Hydrated
Sun exposure can also lead to dehydration, which can have serious consequences like diarrhoea, nausea, and vomiting. This is why you must drink plenty of water to prevent the condition, which may also affect your body's ability to absorb Vitamin D.
Vitamin D Supplements
Severe vitamin D deficiency can lead to complications. Symptoms often include:
- Muscle pain
- Bone pan
- Joint deformities
- Fatigue
- Mood changes, like depression
In such circumstances, consulting a healthcare professional can help determine a personalised treatment plan comprising vitamin D supplements.
Conclusion
Vitamin D is a vital nutrient that helps your body absorb calcium, which is one of the main building blocks for strong bones. Together, the two nutrients reduce the risk of osteoporosis, a condition characterised by weakened bones and increased instances of fractures. The best source of vitamin D is sunlight exposure. However, there are a few measures to take, such as applying sunscreen, eating vitamin D-rich foods, and exploring supplement usage under the guidance of a doctor. All of these will help you maintain optimum levels of the sunshine vitamin.