Without vitamin D, bones can be softened and weakened, which in turn can lead to changes in bone shape. For that everyone, from children to the elderly in need of vitamin D.
Just like other vitamins, vitamin D can be obtained from supplements and various foods such as eggs, sardines, salmon, meat, milk, etc.
In addition, there are ways the most inexpensive and easily, by getting vitamin D from sunlight.
Sunlight and vitamin D production
Our bodies are designed to produce vitamin D when the skin is exposed to sunlight, rather UVB rays. You do not need to tanning or sunburn to skin burns, enough with the sun for a while. Generally, the time required is 15 to 20 minutes.
However, there are several factors that influence the amount of vitamin D production in each person.
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| Vitamin D and Sunlight |
Factors that influence the production of vitamin D by the body
Skin color
The white skin, the easier the body produce vitamin D, the shorter is also the time that you need in the sun. Owner blacks have more melanin and thus require more time, even up to 6 times higher than whites.
Because the melanin serves to protect skin from the sun so that the penetration of UVB light decreases. Production of vitamin D also increases as the area of skin exposed to sunlight.
Location
In tropical regions such as, vitamin D disa obtained throughout the year. In contrast to countries with four seasons that have short days in winter. Sunlight will be intensified in high beraltitude places like mountains.
Time
Approaching noon, the body will be more easy to produce vitamin D. However, be sure not to sunbathe at 11 am to 2 pm because of very high levels of radiation, reaching 8 to 11 index based on data from the London-based Weather Online in 2010. Do not forget to wear sunscreen and other protection when you go outdoors at these times to reduce the risk of skin cancer.
Weather
When the weather is overcast, the less UVB arrives on your skin. Air pollution also can inhibit the penetration of UVB rays, as well as if you are indoors or are behind a glass window.
Noteworthy, UVA rays have a longer wavelength to more easily penetrate the material. UVA rays can destroy vitamin D and skin cancer. Therefore, avoid the sun from behind a glass window which can inhibit UVB and UVA continue.
Age
The more you age, the more difficult the skin to produce vitamin D. So you may need additional supplements as recommended by your doctor.
Who is at risk of vitamin D deficiency?
Some groups of people at risk of vitamin D deficiency that needs to be supported by a supplement. These people are:
- Pregnant and lactating women
- Infants and toddlers (unless they drank more than 500ml of formula a day)
- The elderly, especially those aged over 65 years
- People who are not too gets exposure to sunlight
Vitamin D is a fat soluble vitamin, so the body is difficult to remove it if consumed too much. UK Expert Group on Vitamins and Minerals recommended to not consume more than 25 micrograms (mcg) or 1000 IU of supplemental vitamin D per day due to excess vitamin D can be harmful to the body.
The amount of vitamin D found in supplements sometimes use the unit IU, 40 IU equivalent to 1 mg of vitamin D.
To know the exact amount of the vitamin D you need, do a test every three months. Consult your doctor before taking supplements. Optimize your intake of vitamin D from the sun by sunbathing regularly without ignoring the dangers.
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