How much sunlight for vitamin D
The body needs vitamin D to build and maintain strong and solid bones. However, dermatologists advise against sunbathing or sunbed, used as a route of vitamin D intake in the body, because ultraviolet radiation from the sun and tanning beds damage the skin and are the cause for skin cancer. More healthy way for vitamin D intake in the body are foods and drinks that contain vitamin D or are fortified with it and use of vitamin preparations with vitamin D.
It has been known for long that sun exposure is an important source of vitamin D, because UV rays trigger the formation of vitamin D3 in the skin and these are then metabolized in the body in active form. However, since greater exposure to sunlight and other sources of UV radiation increases the risk of skin cancer and other adverse effects, the benefits and risks need to be carefully weighed and balanced.
How much sun is therefore necessary for an adequate supply of vitamin D?
Residents of the western world generally obtain a sufficient amount of vitamin D with food. During the summer months most people get enough vitamin D by sun exposure. Thus, for example, for a person with skin phototype 1 or 2 (by the sun quickly burned), is for an adequate supply of vitamin D sufficient only about 5-10 minutes, of face exposure, hands and forearms before the 11th sun hour in the morning and after 4 in the afternoon. For most people with phototype 3, is sufficient about 15 minutes of daily exposure of face, hands and forearms to the sun.
Deliberate sunbathing during strong sun, is not recommended by dermatologists, because it increases the risk of skin cancer, eye damage and accelerated aging. A longer stay in the sun, does not create unlimited stocks of vitamin D.
Dermatologists absolutely warn against the use of a sunbed, to increase the formation of vitamin D, as well as for any other cosmetic purposes. Sunbed tanning extremely load body with UV radiation, which significantly increases the risk of skin cancer and premature skin aging, while there are no health benefits.
In winter, when UV radiation is much easier, the concentration of vitamin D in the body can be reduced under normal or recommended values. In people at risk of vitamin D may therefore be necessary, additional measures recommended by the doctor. These are primarily older people, infants, people who do not walk out of the apartment, and those who conceal skin for religious or cultural reasons. These people are advised to consult a doctor, about possible and additional supplements of vitamin D.