When the sun’s ultraviolet (UV) rays connect with your skin, it triggers vitamin D synthesis, using your body to make and store your body vitamin D. How long you spend in the sun, your skin color, and your age plays a role every time you synthesize vitamin D in the sun. There are also mechanisms in your body that keep it very much from the production of vitamin D.

When it comes Get a risk of sunMost experts recommend spending about five to 30 minutes in the sun several times a week. Ideally, you should be in the sun for some time between 10:30 pm and 4 pm

But keep in mind that this time frame is still when the rays of the sun are the most powerful. If you are going to be in the sun without sunscreen, you need to be cautious to burn your skin.

While the performance of the sun can help you create yourself vitamin D Store, it also comes with some risks. The exposure to the sun can cause skin cancer, wrinkles, premature aging and other types of skin damage. It can also suppress your immune system and natural prevention of your skin. Some expert organizations such as the American Academy of Dermatology Association say that there is no safe amount of sun’s risk.

Not getting enough sunlight can also cause significant risk. Research suggests that 340,000 deaths in the United States may decrease the risk of sun each year. Those who avoid the sun increase the risk of death like smokers.

To determine if you need to spend more time in the sun and how much time you need in a week, talk to a healthcare provider familiar with your medical history, including the medicines you taken and any existing conditions you have.

While determining how much sun you need for vitamin D, there are many factors that you should consider. These include your age, skin tone, geographical location and overall vitamin D levels.

Skin color

Lighter is more in people with skin tone Sunburn riskTherefore they may need to limit their time in the sun. People with dark skin may need to spend more time in the sun because their bodies do not make vitamin D easily.

In one study, researchers found that 90% of white people require about 30 minutes of summer sun three times per week to get enough vitamin D, while people with dark skin would require more risk.

Day and year time

If you get the risk of sun mainly at 10:30 am or before 4 pm, you may need to spend more time out to get enough vitamin D through sunlight. This is because the sun is not strong in the first and after the day.

The summer sun is usually the strongest. In other seasons, you may need to spend more time outside the day to get exposed to enough sun. This can partially depend on your location.

geographic location

Where you live, play a role in contact with your sun. People are more prone in the northern part of America Vitamin D deficiency Compared to people in southern states like Florida or Texas. This is because the rays of the sun are not as strong or in some areas that the sun cannot be so.

Your geographical location can make vitamin D from sun more challenging than other areas of the country. Consider the time of the year and your location when determining whether to spend time in the sun is worth it.

age

As you do age, it becomes difficult for your body to make vitamin D. If you are more than 70, you may need more nutrients than younger people. Your body may be less efficient in absorbing vitamin D, as your liver and kidney become less effective in converting vitamin D into your usable form.

As the age of people, they often spend less time in the sun and need to be more intentional about coming into contact with enough sun.

Many healthcare providers recommend that older adults take vitamin D supplements to meet their intake needs. Vitamin D deficiency may occur in older people Bone density lowThe weakness of the muscles, and the risk of falling increases.

Vitamin D Status

To determine the level of its vitamin D, a healthcare provider can order blood function. This test will show whether you are above the recommended 20 nanograms per milliliter (NG/mL) or above for overall health. Some healthcare providers may recommend keeping your vitamin D conditions at 25-30 ng/mL, but not more than 50 Ng/ml.

If you are decreasing in vitamin D, you have to promote yourself Consumption of vitamin D through supplementsFood, and possibly the sun. Low vitamin D levels can weaken your bones and immune system and affect your overall health.

Dermatologists recommend a wear Comprehensive spectrum sunscreen Every day with 30 or higher SPF. Many people worry that wearing sunscreen on a daily basis can reduce their vitamin D production. However, research on this is still going on.

A study note that while sunscreen can reduce your body’s ability to synthesize vitamin D, 15.6% UV radiation still enters and absorbs in the skin. This means that your body can still make vitamin D when you are wearing sunscreen. Researchers stated that wearing sunscreen can protect your skin from damage, while some vitamin D production is still allowed.

Sunscreen is not the only contributing factor to vitamin D deficiency. Age, diet and some health conditions can all play a role. Most skin health experts recommend to protect your skin from sunscreen and supplement with vitamin D when suitable.

Relying on the sun for your vitamin D levels can sometimes be challenging and, in some cases, dangerous to your skin. For this reason, it is important to know where you can get this nutrient.

there are very few Food source that contains vitamin D Naturally, but you can find vitamin D in strong foods such as milk, grains, orange juice and some plant-based milk. You will also find vitamin D in foods like salmon, tuna, mackerel, beef liver, egg yolk, fish oil and some mushrooms.

Many people meet the needs of their vitamin D with complement, especially when the sun is not as strong in winter. Supplements can make it easier to complete recommended daily vitamin D intake. People under 70 years of age require 600 international units (IU) of vitamin D per day, while over 70 people should receive 800 IU.

Before taking Vitamin d supplementTalk to a healthcare provider for guidance. Vitamin D is a fat soluble vitamin, which means that your body stores it. If you take too much, it can be toxic to your body and can elevate your calcium levels. This can lead to complications with renal and heart issues as well as your bones.

Spending time in the sun can help your body produce vitamin D.

Whether or not you can get enough vitamin D while wearing sunscreen, is still being studied. Most dermatologists recommend wearing sunscreen to protect your skin, while other health experts may recommend coming in contact with sunscreen without sunscreen to promote vitamin D.

Talk to a healthcare provider familiar with your vitamin D status, medical history and use of medicine to determine what type of sun risk is best for you. Other options for obtaining vitamin D include supplementation and strong foods, oily fish, egg yolk and beef liver food.