In summer, we finally get to enjoy the sun, relax at the beach, and naturally replenish our vitamin D stores. However, achieving optimal vitamin D levels is not as simple as it may seem at first glance. By keeping in mind a few lesser-known facts, you can make the most of this summer.
First and foremost, it is important to know that not every sunray triggers vitamin D production in our skin.
For vitamin D synthesis to occur, our skin must be exposed to UVB-type sunlight. In our climate zone, UVB radiation is strong enough for vitamin D production only for a few hours before and after noon. A simple way to check this is by observing your shadow. If your shadow is shorter than your body height, it’s the right time to soak up the sun.
It’s worth noting that just 15 minutes of sun exposure on uncovered skin provides the daily required dose of vitamin D.
However, replenishing depleted vitamin D stores requires greater dedication. The time needed increases as the exposed skin area decreases. Therefore, the most effective way to restore vitamin D levels is by taking a midday sunbath at the beach.
Just as clothing protects us from UVB rays and prevents vitamin D synthesis, so do sunscreens. For example, sunscreen with SPF 8 reduces the effectiveness of UVB radiation needed for vitamin D synthesis by a staggering 92.5%.
To fully benefit from summer and recharge with nature’s gift of vitamin D, it’s necessary to take a midday sunbath at least every other day. This, of course, depends on having sunny weather and not being at work during peak sun hours. Most of us know from experience that planned vacations don’t always align with the best weather. Unfortunately, sunlight through office windows does not contribute to vitamin D production, even if the room feels unbearably warm. Lounging on the beach after work may be enjoyable, but by that time, UVB radiation is already too weak for vitamin D synthesis.
To ensure a great summer mood without worrying about missed sunbathing sessions, it’s advisable to continue regular vitamin D supplementation even on sunny days.
By combining sun exposure with vitamin D supplements, you can be sure that your summer energy and strong health will last well into autumn.
