Some of the benefits of vitamin D are:
helps the body absorb calcium for strong bones
support nerves to carry messages to and from the brain
plays a role in muscle movements
support the immune system to fight infection and disease
Vitamin D differs from most other vitamins. When the body processes it, vitamin D becomes a hormone called calcitriol, which causes bones in the body to absorb calcium.
Can you get enough vitamin D from the sun?
Some people can only get enough vitamin D from sunlight. However, it depends on where in the world they live, the time of year, the time of day and their skin color.
People who live closer to the equator are more exposed to the sun. In the Northern Hemisphere, a person cannot get enough vitamin D in the winter due to sunlight.
The sun is usually strongest between 11am and 3pm. In the summer, a person does not need to be in the sun for long during this period to make enough vitamin D.
The amount of melanin the skin contains affects how much vitamin D they can make. Less melanin results in a lighter skin that does not protect against harmful ultraviolet rays.
People with more melanin in their skin have better sun protection, but it takes longer to make vitamin D. In the United States, the Centers for Disease Control and Prevention (CDC) found that Mexican Americans and non-Hispanic black people are more. probably have vitamin D deficiency.
These various factors make it difficult to recommend how much sunlight a person should get to make the vitamin D their body needs.
The vitamin D advice gives some examples:
By noon in Miami, someone with an average skin tone should expose a quarter of their skin to sunlight for 6 minutes.
By noon in Boston, a darker-skinned person should expose a quarter of their skin to sunlight for 2 hours.
Some people may not absorb enough vitamin D from sunlight due to specific lifestyle factors. For example, people who work at night, stay indoors, always cover their skin, or use a high-factor sunscreen every day.
The body can only produce a certain amount of vitamin D at a time. After this it is essential to protect the skin against UV rays. UV rays can burn, cause skin aging and increase the risk of skin cancer.
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