As the summer sun beats down, many of us are eager to soak up those warm rays. But how much vitamin D are we actually getting
from sun exposure, and do we need to supplement?
According to experts, the answer isn’t always straightforward. The importance of vitamin D came to light centuries ago, when lack of sun exposure led to widespread cases of rickets, a bone-softening disease, in children living in dark, polluted cities. We now know that UV light from the sun kickstarts the body’s production of vitamin D.
Most people should be able to get enough vitamin D through brief sun exposure – around 5-10 minutes per day of just the face, neck, hands and arms can do the trick, even in temperate climates. And for those who get regular sun exposure during the summer months, additional supplements may not be necessary.
However, certain groups are still at risk of vitamin D deficiency, even in the sunny summer. These include breastfed infants, the elderly, and those with darker skin tones, as the melanin in their skin blocks more of the UV light. Experts recommend these populations consider a vitamin D supplement, ideally in the D3 form which is more effective at raising blood levels.
The tricky part is determining the optimal dose. While severe deficiency can lead to bone disorders, more is not always better
when it comes to vitamin D. High doses, even taken occasionally, can cause calcium buildup and kidney problems. The recommended daily intake is 600-800 IU for most adults, with some experts suggesting up to 1,000 IU may be appropriate for those at higher risk of deficiency.
So this summer, enjoy the sunshine, but be mindful of your individual needs when it comes to vitamin D.
