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Vitamin D From the Sun

vitamin d from the sun

Vitamin D from the sun offers a free and effective way to boost your well-being.

Our research indicates that sunlight exposure is the most natural and efficient method for your body to produce vitamin D, strengthening your bones and teeth and improving your muscle function.

In this guide, we at Vitamart will explore the best practices for soaking up this vital nutrient from the sun, factors that might hinder your absorption, and finding alternative options to ensure you're getting enough vitamin D no matter what.

Let's jump in!

What this article covers:

Tips for Getting Vitamin D From the Sun

Let's explore some key considerations for maximising your vitamin D intake from sunlight.

Think Of The Time Of Day

The time of day plays a crucial role in vitamin D production.

The most intense UV-B rays necessary for vitamin D synthesis typically occur between 10 am and 4 pm. After putting it to the test, we've found that 10-30 minutes of midday sun exposure can be sufficient for many people, depending on their skin type and location.

Short periods of exposure during these peak hours can be more effective than longer durations in the early morning or late afternoon.

best time to get vitamin d from sun

Think Of The Amount Of Skin Exposed

The more skin you display to the sunlight, the more vitamin D your body can produce. Wearing shorts and a tank top or rolling up your sleeves can significantly increase vitamin D production compared to being fully clothed.

However, it's crucial to be mindful of sun protection at all times. A good rule of thumb is to reveal about ⅓ of your body surface area (like your arms, legs, abdomen and back) for optimal vitamin D synthesis while protecting sensitive areas like your face and neck.

Think Of The Skin Colour

Skin pigmentation affects vitamin D production. Melanin, the pigment that gives skin its colour, acts as a natural sunscreen.

Through our practical knowledge, we've discovered that people with darker skin tones typically have more melanin. As such, they may need more sun exposure to produce the same quantity of vitamin D as those with lighter skin.

If you have darker skin, you might need to spend more time in the sun or display larger areas of your body to achieve ideal vitamin D levels.

It's essential to find a balance between getting enough sun for vitamin D synthesis and protecting your skin from damage.

What Factors Prevent You From Getting Vitamin D From the Sun?

While sunlight is an excellent source of vitamin D, several factors can hinder your body's ability to produce this vital nutrient.

does sunscreen block vitamin d

Wearing Sunscreen

Sunscreen is pivotal for protecting your skin from harmful UV rays, but it's primarily designed to prevent harmful exposure to UV-B rays, which are necessary for vitamin D production.

With that said, our findings show that sunscreens with high SPF don't actually result in vitamin D insufficiency, so it isn't necessary to skip putting on sunscreen altogether.

Instead, consider short periods of controlled sun exposure before applying sunscreen. Alternatively, reveal areas of your body that are less prone to burning for brief periods.

Getting Sunlight Through A Window

Many people believe they can get their daily dose of vitamin D by sitting near a sunny window. However, vitamin D through window exposure isn't as effective as direct sunlight.

This is because most types of glass block UV-B rays, which are essential for vitamin D production. While you may feel the warmth of the sun through a window, your skin won't be able to synthesise vitamin D.

To reap the full benefits of the sunlight, step outside for a few minutes each day, even if it's just on your balcony or in your backyard.

What Are Other Ways to Get Vitamin D?

When sunlight isn't feasible or sufficient, there are alternative ways to ensure you're getting enough vitamin D.

vitamin d supplements

Take Supplements

Vitamin D supplements are an excellent choice for maintaining adequate levels.

This is especially helpful during the colder winter months in Canada, or for those with limited sun exposure in other geographical locations.

The best way to take vitamin D supplements is to choose a high-quality product and follow the recommended dosage.

Many people wonder, "How long until vitamin D supplements work?" While supplements can start raising your vitamin D intake within a few days, it may take roughly 6-8 weeks to reach ideal levels.

It's essential to consult with a doctor to determine the right quantity for your needs.

Additionally, individual requirements and preferences (such as vitamin D tablets or vitamin D softgels) can vary based on factors like your age, weight, and overall health.

Consume Foods Rich In Vitamin D

While few foods naturally contain significant amounts of vitamin D, incorporating certain items into your diet can help boost your intake.

For example, fatty fish like salmon, herring, and tuna are excellent options for vitamin D3 and K2. Egg yolks, cheese, and beef liver also contain small quantities of this crucial vitamin.

Many products are fortified with vitamin D, including:

  • milk
  • orange juice
  • cereals

The best time to take vitamin D is with a meal, as vitamin D is fat-soluble and better absorbed with dietary fats.

Use An Indoor Tanning Bed

Indoor tanning beds can provide UV-B (which typically causes your skin to burn or tan) rays for vitamin D production.

If you choose this method, make sure you use it sparingly and under professional guidance. We don't recommend indoor tanning beds as a primary vitamin D source due to the increased risk of skin damage and cancer.

vitamin d3 and k2

Conclusion

In this guide, we revealed that vitamin D from the sun is a powerful and natural way to boost your well-being.

Keep in mind that while sunlight is an excellent source of vitamin D, it's essential to still balance it with skin protection.

At Vitamart, we understand the significance of maintaining optimal vitamin D levels. If you're looking for high-quality, affordable vitamin D Canada supplements to complement your sun exposure, check out our wide range of options right now.

Your health journey is important to us, and we're here to support you every step of the way.

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