WHY YOU SHOULD GET THE D EVERY DAY
Vitamin D is an important nutrient that aids our immune system & of course supports bone health!
A deficiency in vitamin D can mimic symptoms of depression (hello Seasonal Affective Disorder 😔)
SO HOW DO WE GET IT?
Although some foods contain small amounts of vitamin D, & some foods are fortified with vitamin D, the best way to get it is from the sun 🌞
Did you know that our bodies actually make vitamin D using cholesterol? The sun starts that process, and then the liver & kidneys help it along.
Get outside as close to high noon as possible. 10-30 minutes a day is about all you need!
Here are a few factors to be mindful of when you’re getting the D:
Sunscreen🧴- sunscreen blocks the specific type of rays your body requires to convert cholesterol to vitamin D
Clothes 👖- Ideally you want more skin exposed to the sun. So wearing a short sleeve over a long sleeve is preferable, even just for a short time.
Location 🌎 - Those who live closer to the equator are in a much better position than those who live very far north or very far south!
Skin Color 🧒🏼🧒🏾 - These two people would need different amounts of time in the sun. The lighter your skin, the less time you need. The darker your skin, the more time you need.
Time of Year 🗓️ - In the winter, the sunlight lacks the specific rays needed for vitamin D production. Specifically in November - February. Take advantage of the rest of the months of the year & get outside!
Vitamin D is often dubbed the sunshine vitamin, and for good reason. It plays a pivotal role in maintaining not only bone health but also your overall wellness. While food sources like fatty fish, egg yolks, and fortified products can provide some vitamin D, the sun remains the most effective natural source. Most individuals need about 600 to 800 IU of vitamin D daily, depending on age and individual factors. When you expose your skin to sunlight, your body converts cholesterol into vitamin D, but this process can be influenced by several factors, including skin color, geographic location, and time of year. For instance, during winter months, particularly from November to February, sunlight might be insufficient for vitamin D production, especially in areas far from the equator. Interestingly, some lifestyle choices can impede your body's ability to produce vitamin D, such as wearing sunscreen, which, while protecting against harmful UV rays, also blocks the UVB rays needed for vitamin D synthesis. Clothing coverage is also crucial; greater skin exposure leads to more effective vitamin D production. Furthermore, people with darker skin tones may require a longer sun exposure period to generate the same amount of vitamin D as those with lighter skin. In conjunction with sun exposure, consider introducing vitamin D-rich foods into your diet. For those who find it challenging to get enough sunlight, supplementation might be necessary. Regular check-ups with healthcare professionals can help monitor vitamin D levels, ensuring you maintain optimal health and well-being. Remember, a balanced approach to sun exposure, combined with dietary intake, can significantly enhance your body's vitamin D levels and overall health.