How to increase vitamin D?

You can increase vitamin D through sun exposure, diet, and supplements. Spend moderate amounts of time in the midday sun with exposed skin, include fatty fish, fortified foods, mushrooms, and egg yolks in your diet, and consider vitamin D supplements if needed.

How to get vitamin D from the sun?

Your body naturally produces vitamin D when UVB rays from the sun strike your skin. It's important to spend moderate time in the sun, especially around midday, to allow your skin to synthesize vitamin D.

Best time to get vitamin D from the sun?

Midday, around lunchtime, is the best time to get vitamin D from the sun because that's when the sun's UVB rays are strongest.

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05-August-2024 Team Medicover Public-Health

Sunshine for Health: Get Your Vitamin D

Q: Which vitamin do we get from the sun?

We primarily get vitamin D from sunlight.

Summer is here, and the sun is shining brightly! Vitamin D is also known as the Sunshine Vitamin. is created in the skin in reaction to sunshine. It is an essential nutrient that promotes calcium absorption and supports bone health, heart health, immune function, muscle function, and the nervous system.

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Vitamin D Benefits

Vitamin D, together with calcium, helps protect older adults from osteoporosis. It also inhibits inflammation and regulates cell development, neuromuscular and immunological function, and glucose metabolism.

Low amounts of vitamin D increase the risk of bone pain. , fractures, muscular pain, and weakness. Severe vitamin D insufficiency in older persons (levels less than ten ng/mL) may increase the risk of falls.

Diseases Caused by Deficiency of Vitamin D

Rickets in children
Osteoporosis and osteomalacia in adults
Increased likelihood of bone fractures and muscular weakness

Reasons for Vitamin D Deficiency

Limited exposure to sunshine.
Darker skin pigment.
Malnutrition
Possible causes of vitamin D deficiency include kidney or liver failure and certain drugs.
Certain cancers, such as lymphoma
Family history of vitamin D deficiency or infantile rickets.

Vitamin D Test

The usual range of 25-hydroxy vitamin D is measured as nanograms per millilitre (ng/mL). Many experts advocate a level between 20 and 40 ng/mL, while others say 30 to 50 ng/mL.

Vitamin D Range

Maintaining a healthy blood level of vitamin D is essential. Aim for:
20-40 ng/mL, according to some experts
30-50 ng/mL, according to others

Vitamin D from Sun

Regular sun exposure is the most natural way to obtain adequate vitamin D.

To keep appropriate blood levels, schedule 10-30 minutes of midday sunlight many times per week. People with darker skin may require a little extra time.

Your skin's sensitivity to sunlight should determine your exposure time.

Time for Vitamin D from Sun Time

The greatest period for sun exposure is about midday, when you may acquire the most vitamin D from the sun while minimizing your chance of developing cutaneous malignant melanoma (CMM).

Calcium Metabolism

Calcium metabolism depends on dietary intake, efficient absorption within the intestinal tract, maintenance of average blood-ionized calciuconcentrations, storage of calcium within the bone, and retention or excretion of calcium by the kidneys.

Vitamin Deficiency Diseases

B12 (Cyanocobalamin) : Anemia
C (Ascorbic acid) : Scurvy
D (Calciferol) : Rickets
K (Phylloquinone) : Excessive bleeding due to injury

Good Sources of Vitamin D

Oily fish (including salmon, sardines, herring, and mackerel)
Red meat. (If you are pregnant, avoid liver-containing meals.)
Egg yolks
Fortified foods include several breakfast cereals and fat spreads.

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Frequently Asked Questions

Sun exposure: Spend moderate amounts of time in the midday sun (around lunchtime) with exposed skin (arms, legs, face). Lighter skin tones need less time than darker tones. Diet: Include fatty fish (salmon, tuna), fortified foods (milk, cereals), mushrooms, and egg yolks in your meals. Supplements: Consider taking vitamin D supplements, mainly if sun exposure is limited or you have a deficiency (consult your doctor for advice).

Your body naturally creates vitamin D when UVB rays from the sun strike your skin. The key is moderation to avoid sunburn.

We primarily get vitamin D from sunlight.

Midday (around lunchtime) is ideal because the sun's UVB rays are strongest.

Yes, calciferol is another name for vitamin D. It's the form your body produces from sunlight and the kind you find in most supplements.