Vitamin D: A common mistake causes our body to produce less sun hormone
Created: 08/11/2022, 06:30
By: Juliane Gutmann
Vitamin D is important because it keeps bones and teeth strong and muscles healthy.
Our body can produce it itself – but only under certain conditions.
The only known positive biological effect of UV radiation is the stimulation of the formation of the body's own vitamin D through UV-B radiation.
As the Federal Office for Radiation Protection further informs, no extra portion of sun is necessary for this.
But what does that mean exactly?
Is a several-minute walk in the sun enough, during which only the face is illuminated?
Or should you lie down on the balcony in your bikini once a week?
Expose your face, hands and arms uncovered and without sunscreen two to three times a week to the sun – that should be enough for the vitamin D store to become or remain full.
You should not expose yourself to the light for too long.
Excessive exposure to UV-A radiation increases the risk of skin cancer.
According to the Federal Office for Radiation Protection, the rule of thumb with regard to vitamin D production is: Do not stay in the sun for more than half of your self-protection time.
The self-protection period varies depending on the skin type.
The skin of the very light skin tanning type 1 can only protect itself against dangerous UV rays for a maximum of ten minutes.
The self-protection time of skin type 4, on the other hand, is up to 45 minutes.
Only
UV-B radiation
helps the body produce vitamin D.
UV-A radiation
, on the other hand, is not.
The latter increases the risk of skin cancer.
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Are my vitamin D levels too low?
Although we can also ingest vitamin D with food, the body's own vitamin D production is far more relevant for a sufficiently high level, according to the German Society for Nutrition (DGE).
In order to produce the so-called sun hormone, UV-B radiation must hit the skin.
Vitamin D is then produced from vitamin D precursors that are present in the body, as the DGE further informs.
Do you suspect that your vitamin D level is too low?
A general practitioner can find out if this is the case with a blood test.
In the event of a deficiency, a high-dose dietary supplement is usually administered.
When sunlight hits the skin, the body can produce vitamin D - but only under certain conditions.
© Frank Sorge/Imago
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Do not use sunscreen – but only for a short time
You don't need sunscreen for a vitamin D sunbath, quotes the doctor rating portal Jameda Heilpraktiker Elisabeth Strüber from Herne.
From sun protection factor 15, sun protection products would prevent sufficient UV-B radiation from hitting the skin.
Window glass and sunglasses would have the same effect.
Ideally, after sunbathing with vitamin D outdoors, you should avoid showering for four to six hours so that the hormone cholecalciferol (vitamin D3) can form in the skin, recommends Strüber.