How much time do we need to get vitamin D? This vitamin is synthesized in the skin of humans and animals, during the sun exposure. It is important to know how much time you need to spend in the sun to get enough vitamin D. There are other sources of vitamin D (such as foods and supplements), but none of these sources can provide sufficient amounts of vitamin D.
If you live in a country where the weather is cold, you may lack vitamin D. During winter, many people may feel tired or depressive. These are the first signs that you lack vitamin D. During summer, vitamin D levels are higher, because you spend more time in the sun.
How Much Time Is Needed to Get Enough Vitamin D?
● Doctors say that a white-skinned person needs to spend 20-25 minutes in the sun, 3-4 times a week, to get enough vitamin D. It is important to say that you should not use any sunscreen, if you want your skin to produce vitamin D. Therefore, you should not go out when the sun is too strong. You can enjoy the sun in the morning or after 5 pm. Strong sun can cause skin burns. If you have a baby, don’t take him out for a walk if the sun is too strong.
● If you are dark-skinned, your time in the sun will have to be a bit longer. Dark skin needs more time to produce vitamin D. This can explain why dark-skinned people have more chances to become deficient in vitamin D.
Now you know how much time is needed for this important vitamin to be synthesized in your skin. Now, let us see if there are other ways to get vitamin D. As you know, it can be very difficult to get vitamin D during winter, but fortunately, there are some alternatives.
How to Get Vitamin D during Cold Weather Months
Vitamin D is found in foods like egg yolk, fish oil, animal meat, dairy products and fortified breakfast cereals. These foods cannot provide enough vitamin D, but they are certainly healthy. Vegetarians may lack vitamin D, because they do not consume most of these foods. If you are a vegetarian, or you don’t consume these foods very often, talk to your doctor about vitamin D supplements. Do not take any supplements on your own! Before you start using any of these products, your doctor must measure your vitamin D levels. After this, you will be given vitamin D supplements.
People whose vitamin D levels are extremely low are given large doses of vitamin D, and treatment usually lasts for months. Vitamin D deficiency can become severe if left untreated. However, it can be hard to recognize this condition in the beginning, because there are no symptoms. The first signs usually occur very late.
Vitamin D deficiency symptoms include:
● Muscle pain
● Constant fatigue
● Low energy levels
● Bone fractures
● Tooth delay in babies
● Rickets in children
● Depression (in cases of severe deficiency)
● Some people can experience problems with hypertension and increased cholesterol in blood.
● In people who suffer from type 2 diabetes, vitamin D deficiency can make this condition difficult to control.
If your sun exposure is limited, talk to your doctor about vitamin D supplements. There are several types of vitamin D supplements, so you will have to get a professional advice on which type of supplements to use and how much to take.