Sunlight and vitamin D: how finding the right balance can protect us

Sunlight is an important source of vitamin D, an essential nutrient our bodies need for numerous functions, such as strengthening our bones and improving our immune system. However, too much exposure to sunlight can also lead to skin damage. Finding the right balance between making enough vitamin D and protecting our skin from damage is therefore crucial. In this blog post, we will discuss how sunlight can help us make vitamin D, and how to find the right balance between making enough vitamin D and protecting our skin.

Table of contents

• Sunlight exposure and the risks
• Find the right balance
• Protective clothing
• Other sources of vitamin D
• Any questions about vitamin D?
• Resources

How overexposure to sunlight can increase the risk of skin damage

Overexposure to sunlight can increase the risk of skin damage in several ways. First, sunlight can cause damage to skin cells, causing genetic mutations. UV radiation can also increase the production of free radicals in the skin, which can lead to oxidative stress and further cell damage. Second, repeated exposure to sunlight can weaken the skin’s immune response. A healthy immune system which works optimally can protect itself. Finally, certain factors can further increase the risk of skin damage. For example, people with lighter skin tones have a higher risk of skin damage than those with darker skin tones. People who spend a lot of time outside, especially between 11 a.m. and 3 p.m. when the sun is strongest, also have an increased risk of damage.

Finding the right balance

Finding the right balance between sunlight exposure for vitamin D production and protecting our skin from damage can be challenging. Here are some tips for finding this balance:

1. Limit exposure to sunlight during peak hours: The strength of UV radiation is highest between 11 a.m. and 3 p.m.. It is therefore wise to limit or even avoid exposure to sunlight during these hours. If possible, seek shade or wear protective clothing.
2. Use sunscreen: Regular use of sunscreen with a protection factor (SPF) of 30 or higher can help protect the skin from the harmful effects of UV radiation.
3. Get enough vitamin D through food or supplements: Although sunlight is the main source of vitamin D, you can also get enough vitamin D through food or supplements. Foods rich in vitamin D include fatty fish, eggs and fortified dairy products.
4. Consider a shorter sun exposure time: It is not necessary to be exposed to the sun for long periods of time to produce sufficient vitamin D. A shorter exposure time may be enough to stimulate vitamin D production.
5. Be alert to changes in the skin: Keep a close eye on the skin and watch for changes, such as birthmarks that change shape, size or color. When in doubt, always consult a dermatologist.

Protective clothing: sunlight and vitamin D

Wearing protective clothing and applying sunscreen regularly are important measures to protect the skin from the harmful effects of UV radiation. Protective clothing, such as long sleeves and wide-brimmed hats, can help reduce exposure to sunlight. In addition, it is important to choose clothing with a dense texture and a dark color, as these provide more protection from UV radiation. Using sunscreen with an SPF of 30 or higher can also help protect the skin from the harmful effects of UV radiation. It is important to apply sunscreen 15 to 30 minutes before exposure to the sun and repeat regularly, especially after swimming, perspiring or drying off. Wearing protective clothing and using sunscreen are especially important for people with fair skin, people who spend a lot of time outdoors, and people with a large number of birthmarks….

Other sources besides sunlight for vitamin D

Although sunlight is the main source of vitamin D, there are other ways to get adequate vitamin D intake. Foods such as oily fish, such as salmon and tuna, naturally contain vitamin D. Other foods, such as milk and breakfast cereals, are often fortified with vitamin D to increase intake. Dietary supplements are also a popular way to increase vitamin D intake. These are available in various forms, such as capsules, tablets or drops. Follow the recommended dosage, considering too much vitamin D can also be harmful to your health.

DO YOU HAVE ANY QUESTIONS ABOUT VITAMIN D?

After reading this blog about vitamin D, do you still have questions about this supplement? Then call us at (+31) (0)70 345-0290, or email us at info@kalahealth.eu.

Sources:

• Holick, M. F. (2007). Vitamin D deficiency. The New England Journal of Medicine, 357(3), 266-281. https://doi.org/10.1056/NEJMra07055
• American Academy of Dermatology Association. (2021). **********. https://www.aad.org/public/*******/*********
• National Institutes of Health. (2021). Vitamin D. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
• World Health Organization. (2019). Ultraviolet radiation and the INTERSUN program. https://www.who.int/uv/intersunprogramme/en/
• Cancer Council Australia (2021). Vitamin D. https://www.cancer.org.au/preventing-*******/sun-protection/vitamin-d.html
• British Association of Dermatologists. (2021). Vitamin D and UV exposure. https://www.bad.org.uk/shared/get-file.ashx?id=212&itemtype=document
• National Institute for Occupational Safety and Health. (2019). Skin exposure to UV radiation. https://www.cdc.gov/niosh/topics/sunexposure/skin.html
• Environmental Protection Agency. (2021). Sun safety. https://www.epa.gov/sunsafety/sun-safety-children