How to safely get vitamin D from the sun?

Vitamin D is essential for our health. It helps maintain bone health, enhance immunity, regulate blood pressure, etc. One important way to obtain vitamin D is to bask in the sun. However, excessive exposure to the sun can pose health risks. How can we safely obtain vitamin D in the sun?

Here are 5 key points to keep in mind:

1. Seize the opportunity

The peak time for UVB rays is between 11 a.m. and 3 p.m., so 10 to 15 minutes of sun exposure is appropriate. On cloudy days, you may need 20 to 30 minutes of exposure because the UVB rays in sunlight are relatively weak. This arrangement is because getting enough but not too much UVB rays at the right time helps the body effectively convert cholesterol into vitamin D.

2. Wear sunscreen

Choose a broad-spectrum sunscreen with an SPF of 30 or higher. Sunscreen protects your skin from sunburn while allowing the right amount of UVB rays to penetrate, thus achieving a balance between protection and promoting the synthesis of vitamin D. However, be aware that applying too much sunscreen may block too much UVB rays and affect the production of vitamin D.

3. Pay attention to the UV index

It's important to check your local UV index daily. When it's 3 or higher, it's usually high enough to support your body's production of vitamin D. However, once it's higher, the potential for UV damage increases, and more stringent sun protection measures are needed. By keeping a close eye on the UV index, you can more accurately plan your sun exposure time and protection strategies.

4. Expose skin appropriately

Generally speaking, the more skin area is exposed to the sun, the more vitamin D the body produces, but there is an upper limit, usually between 10,000 and 15,000 international units. If you are exposed to the sun for a long time or expose more skin area, exceeding a certain limit will not only not increase vitamin D synthesis, but will significantly increase the risk of sunburn. Therefore, wearing T-shirts and shorts to expose arms and legs is usually sufficient to get enough vitamin D.

5. Consider supplements

If you are concerned that you are not getting enough vitamin D from sunlight because you live in an area where there is not enough sunlight, or because of a medical condition, you should discuss this with your healthcare provider. They can give you professional advice on whether you need to take a vitamin D supplement or how to adjust your diet to get more vitamin D.

While enjoying the vitamin D benefits of the sun, be sure to stay safe and healthy.