How to balance vitamin D levels: for a healthy complexion and sun protection

We’ve all heard of vitamin D and its importance to the immune system, but we often wonder how to get it safely from the sun when there are risks from ultraviolet (UV) rays. In this article, we’ll look at why vitamin D is important to our health, how to get it, and how to practice safe sun exposure while protecting your skin from UV damage.

Why is vitamin D important?

Vitamin D plays a key role in maintaining immune function, bone health and calcium regulation in the body. Vitamin D deficiency can lead to a variety of health problems, including a weakened immune system, increased risk of infectious diseases, and problems with bone density.

Vitamin D and immunity

Vitamin D is important for regulating the immune system . This vitamin can reduce the risk of serious illnesses, including pneumonia, caused by viruses. It affects B and T cells in the immune system, which recognize and destroy pathogens.

Healthy levels of vitamin D can reduce the severity of viral diseases. Higher levels of vitamin D increase the chances of not getting seriously ill from viral and bacterial infections such as the flu and strep infections. Maintaining healthy vitamin D levels is important as more pandemics are expected in the future.

The amount of vitamin D needed depends on individual factors such as medical history, diet, lifestyle and genetics. Only a blood test can tell if your levels are sufficient. Levels below 30 ng/mL are low, between 30-50 ng/mL are insufficient, and 50-100 ng/mL are optimal. To maintain healthy levels, it is recommended to maintain values around 50 ng/mL. This can be achieved through a combination of sun exposure and food or supplement intake.

How to get vitamin D from the sun?

Human skin contains the cholesterol compound 7-dehydrocholesterol. When this cholesterol is exposed to UV-B rays from the sun, it is converted to vitamin D3. The process is simple: only exposure to the sun is needed to synthesize vitamin D3, which the body then converts into active forms in the liver and kidneys.

Although this process is effective, it is not reliable for everyone. The intensity of UV-B rays depends on the latitude, the season and the specific time of day. At equatorial latitudes in summer, sun exposure for a few minutes can produce between 10,000 and 20,000 IU of vitamin D per day. These levels drop significantly away from the equator, in different seasons, with clothing and with the use of sunscreens. It is for this reason that in autumn, winter and spring, when the sun’s rays are not strong enough, many specialists recommend taking vitamin D in the form of supplements.

What are the risks of excessive sun exposure?

UV-B radiation, which helps produce vitamin D in the skin, can also damage DNA and increase the risk of melanoma. Overexposure to the sun can lead to sunburn and an increased risk of skin cancer. It is difficult to find the balance between enough UV-B to produce vitamin D and excessive exposure that leads to burning. So it’s important to use a sunscreen that protects the skin, even if it means less vitamin D production.

Using sunscreen doesn’t mean you can’t make vitamin D. Studies show that people who use sunscreen still increase their vitamin D levels after sun exposure. In addition, many sunscreens contain minerals such as zinc , which is important for the immune system. It’s important to use sunscreen and live a healthy lifestyle to avoid sunburn and reap the benefits of vitamin D.

How to get vitamin D from food?

Vitamin D is essential for our health, and getting it through food is an effective way to keep this important vitamin at optimal levels. Here are some of the best sources of vitamin D:

1. Cod liver oil: Cod liver oil is extremely rich in vitamin D. One tablespoon of cod liver oil contains about 1360 IU (international units) of vitamin D, which is more than twice the recommended daily allowance for adults.
2. Trout: Trout is among the richest fish in vitamin D. One serving of about 85 grams contains approximately 645 IU of vitamin D. Eating trout several times a week can significantly contribute to the supply of this important vitamin.
3. Salmon: Salmon is another fish rich in vitamin D. 85 grams of wild salmon contains about 570 IU of vitamin D. Regularly including salmon in your diet will help maintain healthy levels of the vitamin in your body.

How to include these foods in our diet?

Eating a serving of these foods a few times a week is a good strategy for getting vitamin D naturally. Try adding cod liver oil to salads or soups, and you can serve trout and salmon as a main dish.

Vitamin D for vegans

If you’re vegan, it can be difficult to get enough vitamin D through your diet, since most sources of this nutrient are animal-based. However, there are vegan supplements that can help.

Vegan formulas and dietary supplements with vitamin D are available in the form of jelly dragees or pills. It is usually recommended to choose vitamin D3 instead of D2 because D3 is more effective in correcting the deficiency of this vitamin in the body. If you are taking vitamin D2, you should take it daily as it has a shorter half-life than D3.

It is always a good idea to consult your doctor to determine which form and dose of vitamin D is right for you. A healthcare professional can help you decide if and what supplement you need to take to achieve and maintain healthy vitamin D levels.

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