Marilyn Harder As the weather changes, our habits change. We stop our winter hibernation and exit into nature. Outdoor play becomes a daily norm and our winter virgin skin peeks out for the first time in months.
We soak in the sun and our bodies rejoice at the Vitamin D. Our souls sing and ground into the peace, rhythm, and joy that only being in nature can bring.
The sun is essential to our health in Vitamin D production and it’s even recommended to have sunscreen free time every day to maximize the vitamin D production in our body. Vitamin D is essential for the absorption of calcium and phosphorus which directly relates to bone health! Additionally, Vitamin D is a vital component of our immune health.
A vitamin D deficiency can compromise the immune system but most importantly can lead to bone abnormalities such as osteomalacia or osteoporosis. In fact, severe deficiency in Vitamin D can lead to cancer, depression, muscle weakness, and death.
But there is a dark side to our time in the sun. There really can be too much of a good thing when it comes to our skin and the sun. The UVA and UVB sun rays can burn layers of our skin, change and mutate our skin cells. Excess unprotected sun exposure can age our skin, cause sunspots/coloring changes, and at the worst cause cancerous cells to grow. In fact, 1 in 5 Americans will develop some form of skin cancer by the age of 70.
Even with the importance of Vitamin D production, dermatologists cringe at the idea of stepping out into the sun without protection. The most diagnosed cancer in the US is skin cancer (more than ALL other cancers combined!) and the cause… unprotected time in the sun. So how does the benefit of vitamin D production weigh against the dangers of over-exposure to harmful UVA and UVB sun rays? Can the body still produce Vitamin D WHILE wearing sunscreen?
The answer will surprise you!
While it is universally recommended to wear SPF 30 on your face, ears, and neck at all times, the head only represents a small portion of your body. Vitamin D is made in cholesterol in your skin and it does not take much sun exposure each week to make enough vitamin D to meet your needs!
Several studies have shown that the mid-day (noon) the sun is at the optimal intensity of UVB rays to create maximum Vitamin D during minimal time/exposure. In fact, one study showed that 13 mins of exposure on ⅓ of your body three days a week was sufficient for healthy levels of Vitamin D in Caucasian adults. Another replicated study indicated that exposure levels of less than 10 mins in shorts and tank tops created as much usable Vitamin D as 10,000-20,000 IU consumption of vitamin D supplementation. Due to melanin in the skin which acts as a protection layer in sun exposure, studies have shown that darker-skinned adults need an additional 30 mins of exposure for the same results.
While there is a strong case for unprotected exposure, just make sure to sunscreen up PRIOR to any sensation or visual indication of burning. Consider researching for yourself! Consider the recommendation for balance between production and safety – for optimal vitamin D production, try going without sunscreen for the first 10 minutes depending on how sensitive your skin is to sunlight, and apply an SPF 30+ before you begin burning. OR slather up for optimal protection and instead supplement with Vitamin D through a high-quality supplement such as Designs For Health Vitamin D supreme with a Vitamin K cofactor for optimal absorption.
Join me next month to learn more about sunscreen quality, SPF and application/re-application guidelines!
As always, practice self care! YOU are worth it!
https://www.healthline.com/health/food-nutrition/benefits-vitamin-d#_noHeaderPrefixedContent
https://www.healthline.com/nutrition/vitamin-d-from-sun
