Vitamin D deficiency occurs when your body is low on the sunshine vitamin, also known as vitamin D. This essential nutrient is primarily needed to absorb calcium and phosphorus, which help build strong bones and prevent osteoporosis. In addition, it facilitates proper muscle function, boosts the immune system, and supports nerve and brain health.
While you can get vitamin D from certain foods, sun exposure is the best way to achieve optimum levels of this vitamin. But the question is: how much sun exposure is necessary to avoid developing vitamin D deficiency without increasing the risk of skin problems? Here's what an expert has to say.
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Symptoms Of Vitamin D Deficiency
Considering how essential vitamin D is for various functions in our body, a deficiency can eventually lead to several problems and health issues. For one, it can lead to compromised bone health, as vitamin D plays a crucial role in calcium absorption, says Dr Priyanka Kuri, Consultant Dermatologist, Aster Whitefield Hospital, Bengaluru.
Therefore, this deficiency can increase the risk of conditions such as osteoporosis in adults and rickets in children, resulting in fragile bones and a heightened risk of fractures, she tells the OnlyMyHealth team.
Furthermore, insufficient vitamin D has been associated with an increased likelihood of cardiovascular issues, a diminished immune response, and certain autoimmune disorders, the doctor adds, sharing a few symptoms, including:
- Bone discomfort
- Muscle weakness
- Fatigue
- In more severe instances, depression
- Frequent infections or delayed wound healing
How Much Sun Exposure Is Necessary To Prevent Vitamin D Deficiency?
Determining how much sun exposure is necessary for our body involves considering how we can balance sun protection with adequate vitamin D intake. This includes a few strategies:
Moderate sun exposure: Dr Kuri recommends aiming for short, daily periods of sun exposure without sunscreen, typically 10–30 minutes depending on skin type, location, and time of day. She says that it can help the body produce enough vitamin D while minimising the risk of skin damage.
As per the Office of Dietary Supplements (ODS) of the National Institutes of Health (NIH), experts recommend approximately 5–30 minutes of sun exposure, particularly between 10 a.m. and 4 p.m., either daily or at least twice a week, to the face, arms, hands, and legs without sunscreen.
Using sunscreen wisely: It is crucial to note that applying sunscreen after one has had some sun exposure helps the skin have enough time to synthesise vitamin D. Reapplying sunscreen every two hours, especially after swimming or sweating, maintains good skin health.
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Dietary sources: According to experts, incorporating vitamin D-rich foods into the diet, such as fatty fish (like salmon, mackerel, and sardines), fortified foods (like milk, orange juice, and cereals), and egg yolks, also assists in the generation of vitamin D in the body.
Supplementary: Although supplementary Vitamin D tablets are prescribed to people with higher deficiency, it is always advised to move away from their dependency and adopt natural remedies.
Conclusion
Vitamin D is essential for overall health and wellness. But so is skin protection from the sun. Therefore, sticking to the recommended amount of sun exposure is a great way to find the right balance between sufficient vitamin D intake and sun protection. However, always consult a health expert or doctor to understand what works best for you. If you’re deficient, it is crucial to seek other alternative sources of vitamin D, but only under expert supervision.