It is a fact that exposing skin to sunlight to meet the needs of Vitamin D is one of the prominent ways other than eating it. It is also crucial for the optimum quality of bone health and has various advantages on the human body as well.
But the question about the relationship between Vitamin D and sunscreen is still a mystery for some people. Obviously, the answer to this question is a big yes! But before taking the step to fling your SPF 30, the dermatologists have explained the relationship between sunscreen and Vitamin D is much more new and complex than that. They said that “if sunscreen is supplied in a thick layer, it can effectively block sunlight and cause a lack of Vitamin D synthesis in the skin,”. Further they said that a thick layer is defined as roughly equivalent to about the size of one golf ball, for the full body.
However, in reality, people mostly apply less than this amount. So, if you are not using enough amount of sunscreen, then there is nothing to worry about Vitamin D deficiency. People who never leave a chance to apply sunscreen and generously use it daily, with the big hats and SPF-protected clothes have a great chance of deficiency of Vitamin D. If the protection is taken in limited quantity then there should be no worry with the levels of Vitamin D but those who practice extreme cautions and rigorous protection while going out can have a higher risk of the deficiency of this Vitamin.
Exposing unprotected 15% to 20% of body’s surface to sunlight, for a time period of 15 to 20 minutes for at least two to three times a week can help in achieving the adequate amount of Vitamin D. But if you too wonder about the damage caused by it, then we have some points through which you can have your sunlight without worrying about any sun damage.
Take you daily Vitamin D and eat it too!
Always expose your body to sunlight during the morning. Morning rays of sunlight have a lighter tendency of heat and hence don’t promote any major skin tan to the body. You can also use sunscreen of SPF30 or higher with minimum layer so that it blocks the harmful radiation of UV rays from the sun while giving you perfect amount of Vitamin D. This not only provides protection from the harmful rays of the sun but also minimize the risk of skin cancer. Although people with darker shade or complexion have a lower risk of skin cancer from sunlight, still for a safer side, they should take care of these pointers too. You can also eat your daily amount Vitamin D by adding various dairy products like milk, yoghurt and many others in your diet. Various other foods like egg yolks, cereals, meat, salmon, and oranges are a good source of taking the daily recommended amount of Vitamin D in your diet.
Maintaining an adequate amount of Vitamin D in the body is important as it is responsible for bone health, and can also prevent the risk of bone fractures in the body. The Daily recommended amount for Vitamin D is listed below:
- For infants/children (0-1 years), the quantity is 400 International Units.
- For teenagers and adults (1-70 years), the quantity is 600 International Units.
- For adults of 71 and plus years, the quantity is 800 International Units.
Protecting skin tans is as important as getting the subsequent amount of Vitamin D. Skin tans can cause skin burning and it can further lead to various skin-related cancers. Sun burning can also damage the DNA, and the repetition of the DNA damage can increase the risk of skin cancer and photoaging.