With the days getting shorter, we are less exposed to sunlight. As a result, our bodies will produce less vitamin D. Our bodies use ultraviolet B (UVB ) absorbed by the skin to make vitamin D3 (cholecalciferol ).
Vitamin D is important for the health of the brain, heart, immune system, bones, and prevention of cancer. Signs of low vitamin D can include depression, muscle and joint pain, bone loss, getting sick often, and feeling fatigued.
The amount of time required in the sun to get an adequate dose of vitamin D involves many factors such as:
Colour of skin.
Age and weight.
Amount of skin exposed.
Distance from equator.
In general you need 15 minutes a day in the sun with your face, arms, and legs exposed. This is without sunscreen. SPF 15 will decrease vitamin D production by 98 per cent. You cannot overdose on vitamin D from the sun because your body will stop making it once you have enough. However, you also want to avoid burning your skin.
We also get vitamin D from foods. The dietary recommendations do not include what you should be getting from the sun. So if the label says 100 per cent daily value, it is a little misleading. In Ireland, vitamin D supplementation is usually necessary so make sure you take a high quality supplement of D3 (cholecalciferol ). We need anywhere from 4,000 to 10,000 IUs a day.
If you have any further questions or would like to avail of a complimentary consultation with a qualified and registered chiropractor, call City Chiropractic on 091 567055 to make an appointment.