Can We Benefit From Sunlight For Vitamin D?
Many people today are facing Vitamin D deficiency.
To obtain sufficient Vitamin D from sunlight, we need to consider various factors. These include season, time of day, latitude, altitude, air pollution, skin pigmentation, skin type, sunscreen use, transmission through glass and plastic, body temperature, and aging, among other environmental factors.
Factors Affecting Vitamin D Formation in the Skin:
- Uvb amount reaching the earth's surface
- Air pollution
- Ozone levels
- Seasonal changes
- Time of day
- Indoor activities
- Increasing age
- Latitude
- Skin
- Pigmentation
- Weather conditions
- Wearing clothing that fully covers the skin excess body weight
- Duration of sun exposure
- Presence of the precursor steroid substance for Vitamin D in the skin
- Use of sunscreen products
Research shows that to obtain the maximum benefit from sunlight, it is necessary to expose at least one-third of the body surface area to the sun for a certain duration, ideally during midday (between 10:00 AM and 3:00 PM). However, contemporary lifestyle and work conditions may limit this exposure time. Factors such as spending excessive time indoors, long working hours, and difficulty in spending time outdoors during winter months can restrict sufficient sun exposure.
Air pollution can also make it challenging to obtain an adequate amount of Vitamin D from the sun. In areas with high air pollution, the amount of UVB radiation reaching the Earth's surface decreases. Factors such as clouds, aerosols, and the degree of sky clarity can affect the penetration of UV radiation into the skin.
Skin pigmentation and type play a significant role in Vitamin D synthesis. Dark-skinned individuals absorb more UVB radiation due to having more melanin pigment, which reduces Vitamin D synthesis. Therefore, it is advisable for individuals with darker skin to spend longer periods in the sun.
The use of sunscreen products and exposure to sunlight through glass or mesh can affect Vitamin D production. High SPF sunscreens and obstructive glass or mesh prevent the penetration of UVB radiation into the skin, reducing Vitamin D synthesis.
Another factor that affects Vitamin D production is aging. As we age, the level of 7-DHC, a substance crucial for Vitamin D synthesis in the skin, decreases.
In conclusion, to obtain sufficient Vitamin D from sunlight, we should evaluate the duration and conditions of sun exposure and regularly check our Vitamin D levels. If experiencing Vitamin D deficiency, it is advisable to consult a doctor and, if necessary, take Vitamin D supplements as recommended.
References:
1. Matthias Wacker & Michael F. Holick (2013) Sunlight and Vitamin D, Dermato-Endocrinology, 5:1, 51-108, DOI: 10.4161/derm.24494
2. Bonilla C, Ness AR, Wills AK, Lawlor DA, Lewis SJ, Davey Smith G. Skin pigmentation, sun exposure and vitamin D levels in children of the Avon Longitudinal Study of Parents and Children. BMC Public Health. 2014 Jun 12;14:597. doi: 10.1186/1471-2458-14-597. PMID: 24924479; PMCID: PMC4067096.
3. The Journal of Turkish Family Physician 2019;10(1):35-42. Nazire Öncül Börekçi DOI:10.15511/jtfp.19.00135
4. ISSN Online: 1309-2243 http://dergipark.org.tr/makufebed https://doi.org/10.29048/makufebed.778498 Mehmet Akif Ersoy Üniversitesi Fen Bilimleri Enstitüsü Dergisi 11(Ek Sayı 1): 380-391 (2020) D Vitamininin Biyolojisi ve Doğal Kaynakları Gülşah ÇOBANOĞLU ÖZYİĞİTOĞLU
