How long you should stay in the sun for vitamin D. Correct and healthy exposure to the sun

Vitamin D, or more precisely D3, is a specific vitamin because the body produces it when the skin comes into contact with sunlight. However, the length of time you need to spend in the sun to replenish your vitamin D stores depends on several factors, such as latitude, time of year and day, weather, skin tone, and use of sunscreen. In some cases, standing in the sun is not enough and supplements must be resorted to.

By the Observator editorial team on 01.05.2024, 12:25

Vitamin D is a fat-soluble vitamin that you need for good health. It has several important functions in your body, such as helping it absorb calcium and facilitating healthy immune system function by fighting bacteria and viruses.

Your body needs vitamin D for other functions, too—the nervous system needs it to transmit messages between the brain and the body, and the muscles need it to generate energy. It can also regulate and improve your mood and has many benefits for your skin. .

How much do you need to stay in the sun in a day to ensure your dose of vitamin D

To ensure efficient synthesis of vitamin D, fair-skinned people are recommended to spend around 15-20 minutes a day in the sun during the warm months (May to September) between 10.00 and 15.00 . Those with darker skin should spend a little more time in the sun, closer to 30 minutes a day. In spring and autumn days, when UVB radiation is much weaker, this time can be even longer, up to 30-40 minutes a day.

When exposed to the sun, the legs, arms and face should be exposed. For extended periods in the sun, the use of sunscreens is recommended to protect the skin from the harmful and carcinogenic effects of UV radiation.

What can you do if you don’t stay in the sun as much as necessary

If you are deficient in vitamin D, you can get it from food or vitamin supplements. Food sources of vitamin D3 are fatty fish such as salmon, mackerel, sardines and herring. Chicken egg yolk and beef and poultry organs also provide some amounts. Mushrooms also prove to be a valuable addition to the diet, containing vitamin D2 (ergocalciferol), which, however, is slightly different from the D3 produced by humans.

When problems arise related to exposure to the sun or a varied diet, they turn to supplements. The dosage of vitamin D supplements is determined individually and depends on a number of factors, such as age, sex, vitamin D levels in the body, sun exposure, diet and diseases.

Most commonly, healthy adults are recommended to take 600-800 IU (international units) of vitamin D daily, while the elderly and people with chronic diseases may need higher doses. Always consult your doctor and/or dietitian before starting vitamin D supplementation, especially if you are taking various medications.

Why is vitamin D important in the body?

A recent study, published in the journal Science, suggests that vitamin D may play an important role in fighting cancer. The researchers found that mice fed a vitamin D-rich diet had increased resistance to tumors and responded better to immunotherapy treatments.

The study showed that vitamin D acts in the gut, promoting the growth of a beneficial bacteria called Bacteroides fragilis. This bacterium appears to be responsible for boosting the immune system of mice, making them more resistant to cancer.

At the same time, specialists say that elderly people should give special importance to this vitamin. For now, researchers cannot say whether preventive treatment with vitamin D can prevent dementia.