How Much Vitamin D Do I Need
From about late March/early April to the end of September, the majority of people should be able to make all the vitamin D they need from sunlight on their skin.
Children from the age of 1 year and adults need 10 micrograms of vitamin D a day. This includes pregnant and breastfeeding women, and people at risk of vitamin D deficiency.
Babies up to the age of 1 year need 8.5 to 10 micrograms of vitamin D a day.
A microgram is 1,000 times smaller than a milligram . The word microgram is sometimes written with the Greek symbol followed by the letter g .
Sometimes the amount of vitamin D is expressed as International Units . 1 microgram of vitamin D is equal to 40 IU. So 10 micrograms of vitamin D is equal to 400 IU.
Best For Vitamin D: Sperti Vitamin D Sunlamp
- Dimensions: 22 in x 12 in x 6 in
- Lamp intensity: not listed
The Sperti Vitamin D Sunlamp claims to provide the UVB rays that the body needs to make vitamin D.
According to the manufacturer, it is the only product of its type with recognition from the Food and Drug Administration .
The device also features an adjustable timer and includes two pairs of UV-blocking glasses to protect the eyes during use. According to Sperti, doctors recommend that people use it for only a few minutes at a time to avoid burns.
This product may suit people who would like a SAD lamp to improve their vitamin D levels.
Below are some advantages and disadvantages of this lamp.
Food Sources Of Calcium
At different life stages, our calcium needs vary. It is better to get calcium from foods than from calcium supplements.
Good sources of calcium include dairy foods like milk, yoghurt and cheese and some plant-based foods with added calcium .
Other sources of calcium include almonds, bok choy, kale, parsley, broccoli and watercress.
Recommended Reading: What Do Fish Oil Vitamins Do
When Should I Take Vitamin D Morning Or Night
Try taking it alongside breakfast or with a bedtime snack as long as it doesnt interfere with your sleep. The key is to find what works for you and stick with it to ensure youre meeting your vitamin D needs. Taking vitamin D with a meal can increase its absorption, but studies on specific timing are limited.
Do Use: All The Antioxidants
Vitamin C is not the only antioxidant that will serve your skin well in the sun. “I love using products that contain antioxidants like niacinamide or matcha when going out in the sun,” says Yoon, “like the Peach & Lily Glass Skin Refining Serum and Matcha Pudding Antioxidant Cream to help give your skin that boost of brightening benefits.”
Eating antioxidant-rich foods in addition to using them topically totally helps, too.“Consume tomato juice and green tea!” says Gronich. “These two food items naturally fight free radicals and are known to increase your bodyâs natural SPF factor.” Colorful fruits and veggies like blackberries and spinach will also provide protection, as will eggplant, which will stimulate your immune system to fight side effects of UV exposure from the inside, adds Fedotova.
Don’t Miss: How Do I Get More Vitamin C
Is Vitamin C Sunlight
That being said, the most potent forms of vitamin C are vulnerable to light exposure, and therefore the use of vitamin C must be in conjunction with broad-spectrum UVA/UVB coverage. The good news is that, when layered underneath sunscreen with a minimum of SPF 30, vitamin C protects the skin even further.
Slow Healing Of Wounds
Itâs thought that vitamin Dâs ability to fight infection and control inflammation may contribute to proper wound healing. So, if your wounds heal too slowly after an injury, infection, or surgery, you may have an insufficient or deficient level of vitamin D in your body.
A randomized controlled trial study found that low vitamin D levels hampered certain wound healing aspects in patients recovering from periodontal surgery. In a 2016 lab experiment, scientists established that the vitamin might help elevate the production of beta compounds that aid the formation of new skin during the wound-healing process.
Don’t Miss: Where Can I Buy Vitamin B
Not Getting Enough Vitamin D
We dont need vitamin D from food or sunlight every day. But if you dont get enough over a longer period of time, you wont have enough vitamin D for good health known as vitamin D deficiency. This is very common in the UK around one in five adults and one in six children dont have enough vitamin D.
Some people are more likely to have a vitamin D deficiency than others. Supplements and eating foods which contain vitamin D can help.
What Is Vitamin D
Vitamin D is not one chemical but many. The natural type is produced in the skin from a universally present form of cholesterol, 7-dehydrocholesterol. Sunlight is the key: Its ultraviolet B energy converts the precursor to vitamin D3. In contrast, most dietary supplements are manufactured by exposing a plant sterol to ultraviolet energy, thus producing vitamin D2. Because their function is almost identical, D2 and D3 are lumped together under the name vitamin D but neither will function until the body works its magic .
How your body makes vitamin DThe suns energy turns a chemical in your skin into vitamin D3, which is carried to your liver and then your kidneys to transform it to active vitamin D. |
The first stop is in the liver, where vitamin D picks up extra oxygen and hydrogen molecules to become 25-hydroxyvitamin D, or 25D. This is the chemical that doctors usually measure to diagnose vitamin D deficiencies. But although 25D is used for diagnosis, it cant function until it travels to the kidney. There it acquires a final pair of oxygen and hydrogen molecules to become 1,25 dihydroxy vitamin D scientists know this active form of the vitamin as 1,252D, or calcitriol, but for ordinary folks the name vitamin D is accurate enough.
Read Also: What Vitamins Should A 24 Year Old Woman Take
What Are The Health Benefits Of Vitamin D
Vitamin D influences many systems and processes within our bodies, particularly bone health and immune health. A few well known benefits of vitamin D include:
- Helps promote calcium absorption
- Supports bone growth and strength
- Regulates the growth and function of immune cells
Researchers have also concluded that increased vitamin D supplementation during pregnancy may reduce negative consequences associated with inflammation. And a panel of experts concluded that a cause and effect relationship has been established between the dietaryintake of vitamin D and contribution to the normal function of the immune system and healthyinflammatory response, and maintenance of normal muscle function.
Vitamin C Sun Protection
Jul 16, 2019 | Skin Care, Vitamin C
Vitamin C is not a substitute for sunscreen. It doesnt replace an SPF, but it is a great complement to mitigating the damage that can occur even with a strong sunscreen. While there are some Vitamin C sunscreens on the market, the most effective protocol for using Vitamin C sun damage mitigation may be a combination of topical and ingestible supplementation. Thats because the sun damages the skin on multiple levels. And a proper Vitamin C sun protocol can help to mitigate that damage in the layers of the skin that the sun penetrates.
Read Also: What Food Has Fiber And Vitamin C
Does Sunscreen Affect Vitamin D
The short answer is yes, suncrease does lower the amount of vitamin D that your body produces from sunlight. It is important to note, however, that many people do not put on enough sunscreen to significantly block UV rays from hitting their skin. Therefore, the answer truly depends on the manner in which you apply sunscreen. Sunscreen does block UV rays from hitting the skin, which ultimately prevents the conversion of 7-DHC to vitamin D3. If it is your goal to produce vitamin D from sunlight exposure, you may need to keep the sunscreen off for up to 30 minutes.
Ready to start your personalized routine?
How Much Vitamin D Should I Take Daily
The FDA recommends between 400 and 800 IUs per day for children and adults. If you arent getting this amount from your diet or the sun, supplementing with a high quality supplement is a good place to start. The best way to know if youre getting enough vitamin D is to take a blood test. A doctor can give you the 25D test. When choosing your vitamin D supplements, look for Vitamin D3, the most common and bioavailable form of vitamin D.
Don’t Miss: What’s The Best Mens Vitamin For Energy
Age Defying Skin Tool
Vitamin C is vital for the production of collagen, the protein that acts as a building block for all our connective tissue, including skin and ligaments. Collagen gives skin its resilience, but it tends to decrease with age. Vitamin C works to mitigate those drops. Some experts consider collagen the most crucial component in maintaining a smooth, healthy, dare we say younger complexion.
The medical literature indicates that beginning at age 55 or 65, people can become Vitamin C depleted. Its not clear if this depletion is caused by lack of intake or a problem with absorption, but supplemental Vitamin C can take care of it. – Sheldon Pinnell, MD, Chief of Dermatology Duke University Medical Center
Ease Allergies & Asthma
Several studies show evidence that significant intake of Vitamin C, which acts as a natural antihistamine, lowers histamine levels and make histamine break down faster after release. Conversely, lowered Vitamin C levels can send blood histamine production way up.
Among other breathing-related benefits of Vitamin C lowers inflammation associated with chronic allergies, it helps maintain strong lung function, protecting from effects of smoke, smog and other air pollution, and it neutralizes chemicals the body makes in response to asthma-related inflammation, stopping the cycle that can lead to increasingly severe attacks.
Doctors recommend 500 to 1000 mg of Vitamin C per day to help asthma patients achieve these benefits.
Vitamin C can have modest beneficial effects for inhalant allergies and asthma it is taken on a regular basis. – Richard Podell, MD, Robert Wood Johnson Medical School
Also Check: Benefits Of Vitamin B 6
How To Get Enough Vitamin D
So, what are some keys to getting vitamin D in a way thats healthy for your skin? Well, here are a few important things to keep in mind:
Know Your Skin: Its important for you to be aware of how sensitive your skin is. Different people can go for different amounts of time in the sun without getting harmed by UV rays, but it depends on a number of factors.
| Related: How to Help Yourself Prevent Skin Cancer |
People with darker skin tend to be less affected by UV radiation, but if you have lighter skin, you may only be able to stay in the sun for a short while without sunscreen. Be aware of your bodys limits, and remember to use sun protection if you plan to be outside for more than 10-30 minutes, depending on your individual sensitivity.
Midday Is Best: The best time to get healthy sunlight is during midday, around noon. This is the time of day when you can safely give yourself 10-30 minutes of unprotected exposure to sunlight, again depending on the sensitivity of your skin.
To boost your vitamin D levels, try stepping out into the sun for a few minutes each day around noon. Why not a stroll after lunch?
Know When to Use Sunscreen: Sunscreen may interfere with your bodys ability to produce vitamin D from sunlight, so its a good idea to give yourself a few minutes of sun exposure without it. But this is why its important to know your own body.
Other Sources Of Vitamin D
The sun, some meals, and vitamin D supplements are all good sources of vitamin D.
The recommended daily consumption of vitamin D from food or supplements in the United States is as follows:
- Children and teenagers: 600 international units or 15 micrograms .
- Adults up to the age of 70 years old: 600 IU or 15 mcg.
- Adults aged 71 years old and over: 800 IU or 20 mcg.
- During pregnancy and breastfeeding: 600 IU or 15 mcg.
Vitamin D can also be present in a few foods such as:
Also Check: Does Vitamin D3 Make You Lose Weight
The Vitamin C Sun Relationship
Even if applied topically, Vitamin C does not absorb the rays and radiation of sunlight so it cannot protect the damage from occurring. Yes, its found in numerous sunscreens, but that is to help fortify the antioxidant defense system to mitigate the damage when that radiation does permeate the skin.
If You Live Far From The Equator
People living in areas farther away from the equator make less vitamin D in their skin.
In these areas, more of the suns rays, especially UVB rays, are absorbed by the earths ozone layer. So people who live farther away from the equator usually need to spend more time in the sun to produce enough .
Whats more, people who live farther from the equator may not produce any vitamin D from the sun for up to six months a year during the winter months.
For example, people who live Boston, USA and Edmonton, Canada struggle to make any vitamin D from sunlight between the months of November and February (
14 ).
During this time of year, its important that they get their vitamin D from foods and supplements instead.
Summary
People who live farther away from the equator need more time in the sun, as more UVB rays are absorbed by the ozone layer in these areas. During winter months, they cannot make vitamin D from sunlight, so they need to get it from foods or supplements.
Vitamin D is made from cholesterol in the skin. That means you need to expose lots of skin to the sunlight to make enough.
Some scientists recommend exposing around a third of the area of your skin to the sun .
According to this recommendation, wearing a tank top and shorts for 1030 minutes three times per week during the summer should be sufficient for most people with lighter skin. People with darker skin may need a bit longer than this.
Below are some consequences of too much sunlight:
Read Also: What Does Vitamin C Do For The Human Body
It May Help Prevent Skin Sagging
Collagen production is tied to skin elasticity and firmness. When your collagen levels begin to drop, your skin may also begin to sag.
Applying a vitamin C serum may boost collagen production, resulting in an overall tightening effect, reports a 2017 review . This is true for sagging due to natural aging, oxidative stress damage, or extreme weight loss.
This means it can help reduce the appearance of sagging skin, making your skin look firmer and more toned.
How Does The Sun Give You Vitamin D
Asked by:Ransom Langworth
When exposed to the sun, your skin can manufacture its own vitamin D. We each have vitamin D receptor cells that, through a chain of reactions starting with conversion of cholesterol in the skin, produce vitamin D3 when theyre exposed to ultraviolet B from the sun, says Yale Medicine dermatologist David J.
You May Like: Vitamin C Good For Pregnancy
Vitamin C: The Skincare Hero We All Deserve
“A topical daily vitamin C serum is one of the best inventions the skincare community has made in regard to slowing down visible skin aging, such as fine lines, wrinkles, and brown spots,” says celebrity esthetician Renée Rouleau. “This is especially true when it’s applied on a daily basis.”
Vitamin C also has the benefit of brightening your overall complexion for skin that looks even-toned and radiant.
“I usually recommend applying vitamin C serum in the morning under moisturizer and sunscreen, as it can then work to combat exposure to free radicals and ultraviolet light throughout the day,” advises Dr. Steven Mandrea, a board-certified dermatologist and co-founder of Lakeview Dermatology in Chicago.
Store Vitamin C Out Of Direct Sunlight
Vitamin C serum can oxidize when exposed to sunlight, which is why your serum will never be packaged in clear glass, says Dr. Robinson. You can further support this by keeping it out of direct sunlight on your countertop, and by giving it a sniff from time to time. If at any point you notice a strange odor coming from your vitamin C product or if it has turned a dark brown color, its time to toss it and purchase a new one.
You May Like: Best Vitamins For Gut Health
It Reduces The Appearance Of Under
Vitamin C serums can help smooth out fine lines by plumping and hydrating the under-eye area.
Although vitamin C is more effective at reducing overall redness, some people say it can help alleviate discoloration associated with under-eye circles.
According to a small 2019 study on three treatments for dark circles, vitamin C mesotherapy resulted in a significant improvement in the pigmentation of under-eye circles. However, some participants also reported a burning feeling.
Some other ways to help get rid of under-eye bags include using a cold compress and adding retinol to your skin care routine.
The skin under your eyes is thin and sensitive, so its best to stick to products specifically designed for the under-eye area.
Types Of Vitamins And Their Functions
Vitamins and minerals are a form of nutrient that are needed in small amounts. Although micronutrients dont give us energy, they are involved in the metabolic processes that enable us to get energy from carbohydrates, protein and fat, which are also known as macronutrients.
Different vitamins serve different purposes and contribute to different bodily functions. There are 13 vitamins in total and 8 of these come from the B-group of vitamins.
Don’t Miss: How Much Vitamin C Is Too Much