VITAMIN D – the Vitamin we make from Sunlight

Did you know Vitamin D can be made by the body, in response to sunlight? We can also get Vitamin D from food or supplements, but many people don’t get enough in their diets.

However in the UK (and similar northern latitudes), we can only create Vitamin D from sunlight from the months of late march to late September when sunlight Ultraviolet wavelengths are strong enough. 

How long? In these months we only require around 10 minutes a day of bright sunlight. (For darker skin types 25-40 minutes is recommended).

Time of day: The sun’s rays are strongest between 11am and 3pm

Amount of Skin exposed: It’s suggested the face, as well as forearms or legs is enough. The arms, legs & back produce more Vitamin D than the face & hands.

What about on cloudy day? Full spectrum sunlight still exists beyond the clouds (that’s why it’s still light). If clouds are broken 90% of UV rays can still pass through. However the more clouds in the sky – the less UV rays can pass through and the greater time is needed outdoors.

Stay safe! Avoid getting too much sun and burning – which raises the risk of negative health impacts 

Cut & thrust of it – when it’s sunny – try and get outside for at least 15-30 mins – and let your body produce that Vitamin D!

The Importance of Vitamin D

Vitamin D plays a crucial role in maintaining our overall health. This fat-soluble vitamin is essential for bone health, immune system function, and mood regulation. It’s main job is to help the body absorb calcium from the intestines. This calcium is necessary to help “mineralize the skeleton” over the course of your lifetime and is a critical mineral for forming the hardened bone that keeps you strong and healthy. There are however other benefits of Vitamin D

The Key Benefits of Vitamin D

Supports Bone Health Vitamin D is perhaps best known for its role in calcium absorption. It helps the body absorb calcium more effectively, which is vital for maintaining strong bones and preventing bone-related conditions like osteoporosis. Without sufficient vitamin D, bones can become brittle, leading to fractures and increased risk of falls, especially in older adults.

Boosts Immune Function Vitamin D is a crucial modulator of the immune system. It supports the production of antimicrobial peptides that help the body fight off infections. Adequate levels of vitamin D can reduce the risk of chronic diseases such as cardiovascular diseases, autoimmune disorders, and infections like the flu or respiratory illnesses

Improves Mood and Mental Health Research has shown a strong link between vitamin D deficiency and mood disorders like depression and anxiety. This vitamin influences the production of serotonin, a neurotransmitter responsible for regulating mood. Low levels of vitamin D have been associated with a higher risk of mood swings, seasonal affective disorder (SAD), and even more severe mental health conditions.

Supports Muscle Function Vitamin D plays a key role in muscle function and strength. It contributes to the maintenance of muscle mass, and deficiencies in vitamin D have been linked to muscle weakness and increased risk of falls, especially among the elderly.

May Reduce the Risk of Chronic Diseases Emerging research suggests that vitamin D may have protective effects against certain chronic conditions, including diabetes, multiple sclerosis, and some types of cancer. While more studies are needed, it is clear that vitamin D plays an important role in maintaining general health and preventing long-term illnesses.

Why Can’t We Produce Vitamin D in the UK Between October and March?

In order for our skin to produce vitamin D, we need exposure to ultraviolet B (UVB) rays from sunlight. When UVB rays hit the skin, they stimulate the production of vitamin D, which is then absorbed into the bloodstream. However, the production of vitamin D in the skin is highly dependent on the angle and intensity of sunlight, which varies based on geographic location and the time of year.

In the UK, due to its northern latitude, the sun’s angle is much lower in the sky during the autumn and winter months (October to March). As a result, the UVB rays that are necessary for vitamin D production are not strong enough to penetrate the atmosphere effectively. During these months, the sun’s rays have to travel through a thicker layer of the Earth’s atmosphere, which filters out much of the UVB radiation.

This reduction in UVB exposure means that even though it may be sunny, the intensity of UVB rays is too weak for our skin to produce enough vitamin D. In fact, many people in the UK are at risk of vitamin D deficiency during these months. This is particularly true for people who spend a lot of time indoors, have darker skin, are elderly, or use sun protection, all of which can further limit vitamin D synthesis.

How to Ensure Adequate Vitamin D Levels in the UK

Given that we cannot produce vitamin D in adequate amounts ourselves between October and March, it becomes crucial to obtain this vitamin through alternative sources:

1. Dietary Sources Vitamin D can be found in certain foods, although it can be challenging to get enough through diet alone. Foods rich in vitamin D include:

   • Fatty fish (e.g., salmon, mackerel, sardines)
   • Fortified foods (e.g., breakfast cereals, plant-based milk like almond or soy milk)
   • Egg yolks
   • Liver
   • Mushrooms exposed to UV light

2. Supplements During the winter months, many people in the UK opt to take vitamin D supplements to ensure they maintain adequate levels. The National Health Service (NHS) recommends a daily supplement of 10 micrograms (mcg) of vitamin D for all individuals during the autumn and winter months. It’s essential to consult with a healthcare professional to determine the appropriate dosage for your needs.

Conclusion

Vitamin D is a vital nutrient that plays numerous roles in maintaining health, from supporting bones and muscles to boosting the immune system and mental health. Unfortunately, in the UK, due to the low angle of the sun and the lack of strong UVB rays between October and March, many individuals are at risk of vitamin D deficiency. It is important to be aware of this and take steps to ensure adequate intake through diet, supplements, or other methods. By doing so, we can help prevent potential health issues associated with vitamin D deficiency and maintain our well-being throughout the year.

However from the months of late March to late September – simply get outside and soak up that sun!