Vitamin D, the sunshine vitamin, plays a crucial role in maintaining overall health and well-being. One of its primary functions is to regulate the absorption of calcium and phosphorus, essential minerals for bone health. Sufficient levels of vitamin D promote strong and healthy bones, reducing the risk of conditions like osteoporosis and fractures. Beyond bone health, vitamin D also supports immune function, helping the body fight off infections and diseases.
Research suggests that adequate vitamin D levels may reduce the risk of chronic illnesses such as heart disease, certain cancers, and autoimmune disorders. Vitamin D plays a role in mood regulation, with low levels being associated with an increased risk of depression and other mood disorders.
Despite its importance, many people have insufficient levels of vitamin D. Most of the vitamin D is synthesized in our body with the help of sunlight. Let us understand the process :
Science of vitamin D production
When your skin is exposed to sunlight, a fascinating process begins. Sunlight contains ultraviolet B (UVB) radiation. When UVB rays hit cholesterol in the skin cells, they produce a compound called 7-dehydrocholesterol. This is a precursor to vitamin D.
UVB radiation prompts a chemical reaction in the 7-dehydrocholesterol, and it is converted into vitamin D3. Pre-vitamin D3 then undergoes a process and gets converted into vitamin D3, also known as cholecalciferol.
Absorption vitamin D in the body
Once formed, vitamin D3 is absorbed into the bloodstream, where it travels to the liver and then to the kidneys, undergoing further transformations into the active form of vitamin D, known as calcitriol.
Calcitriol, the active form of vitamin D, plays crucial roles in various bodily functions, including regulating calcium and phosphorus absorption in the intestines, promoting bone mineralization, supporting immune function, and modulating cell growth.
It’s essential to balance sun exposure because while sunlight is a vital source of vitamin D, excessive exposure can lead to skin damage and increase the risk of skin cancer. So, a little sun goes a long way in helping your body produce this essential nutrient.
Having the right levels of vitamin D can make a huge difference in your health. For adults, 20 nanograms per milliliter (ng/mL) or above is generally considered an adequate level of vitamin D. Apart from sunshine, there are a few dietary sources of vitamin D also as Cod liver oil, shitake mushroom, salmon, tuna, and eggs. However, the best way to have vitamin D is through sunshine.
India gets abundant sunshine throughout the country, especially during summer. In spite of getting 10-12 hours of sunshine in summer every day, it’s ironic that we have a high rate of vitamin D deficiency.
It’s important to know how vitamin D production plays a crucial role in our health :
Bone Health: Vitamin D helps in the absorption of calcium and phosphorus, important minerals essential for maintaining strong and healthy bones. Sufficient vitamin D levels can prevent conditions like osteoporosis and rickets.
Immune System Support: Vitamin D is known to modulate the immune system, which helps in reducing the risk of infections and autoimmune diseases. Adequate levels of vitamin D may contribute to better overall immune function. This is especially important during summer when people are more active and exposed to various environments, increasing the chances of infections.
Mood Regulation: Sunlight exposure triggers the production of serotonin, a neurotransmitter that promotes feelings of well-being and happiness. Vitamin D synthesized from sunlight exposure may also play a role in regulating mood and combating conditions like seasonal affective disorder (SAD).
Skin Health: While excessive exposure to sunlight can be harmful to the skin and increase the risk of skin cancer, moderate exposure allows the skin to produce vitamin D, which is important for skin health. Vitamin D has antioxidant properties and may help in protecting the skin from damage caused by free radicals.
Regulation of Circadian Rhythms: Exposure to natural light, especially in the morning, helps regulate the body’s internal clock or circadian rhythms. This can improve sleep quality, mood, and overall well-being during the summer months when daylight hours are longer.
In winter, sunshine is limited, and we are covered in layers of clothes which makes vitamin D production difficult. So, summer is our best bet for vitamin D. To keep ourselves in the best of health this summer, we must spend some time in the sun every day. Getting vitamin D from the sun is a natural and effective way to meet your body’s needs, but it’s important to do so safely to avoid harmful effects like sunburn and skin damage. Here are some tips:
Know the optimal times for sun exposure: The best time to get vitamin D from the sun is when the sun’s UVB rays are most intense. This is typically between 9 a.m. and 4 p.m. in summer.
Expose your skin: Expose as much skin as possible without sunscreen for about 10-30 minutes, depending on your skin type, time of day, and geographic location. The more skin exposed, the more vitamin D your body can produce.
Be cautious with sunscreen: While it’s important to protect your skin from harmful UV rays, using sunscreen with a high SPF can block the UVB rays necessary for vitamin D production. Consider exposing your skin to the sun for a short time before applying sunscreen or waiting for a short time after applying it.
Gradually increase exposure: If you have fair or sensitive skin, start with a shorter exposure time to avoid sunburn, and gradually increase it as your skin becomes accustomed to the sun.
Seek shade: When you’ve had enough sun exposure to produce adequate vitamin D, seek shade or cover up with clothing to protect your skin from further sun exposure.
Stay hydrated: Drink plenty of water while spending time in the sun to prevent dehydration, especially on hot days.
Pay attention to your skin and watch for signs of sunburn. If the sun starts feeling too harsh or your skin starts to turn pink or red, seek shade immediately. With basic precautions in place, you can get sufficient vitamin D to keep you healthy throughout the summer.